Do you have trouble pooping? Constipation is not something you should be embarrassed about. In fact, it’s a rather common problem, with over 4 million Americans dealing with it on a daily basis. Even though anyone can experience this problem now and then, constipation can start affecting your life quality.
It might cause gas, bloating, anxiety, low back pain, and fatigue. Therefore, you have to do something to get your bowels moving.
Since lack of fiber causes constipation, it means you have to increase your daily fiber intake to about 25 to 35 grams. So, before running to the drugstore for a laxative which often comes with certain side effects, here are ten fiber-rich foods that will relieve your discomfort in a completely natural way.
This popular savory snack is full of fiber and low in calories. It’s best to avoid flavors and pop the kernels yourself. For instance, you’ll get three grams of fiber just by eating three cups of regular popcorn.
These berries are packed with fiber and low on sugar. One cup of raspberries contains about eight grams of fiber. What’s more, they can help control your cholesterol and blood sugar levels.
One apple will give you about 4.4 grams of your daily fiber requirement. Combine it with a few spoons of peanut butter for a more delicious and even more potent fiber-rich treat.
According to numerous studies, rice can help prevent constipation. White rice contains 1 gram of fiber, while the brown one contains about 4 grams. So, always choose the brown type when experiencing troubles in the bathroom.
Besides being delicious, these green soybeans are extremely healthy. A cup of stir-fried edamame contains about 8 grams of fiber, as well as high amounts of vitamin A, C, calcium, iron, and sodium.
When it comes to constipation relief, orange is a better choice that orange juice. Eat one large orange to acquire 4 grams of fiber, as well as naringenin and flavanol which act as natural laxatives.
7. Flax Seeds
Linseeds or flax seeds are high in fiber, lignans, and omega- 3 fatty acids. The best way to obtain their nutrients is through soaking or grinding. One tablespoon of linseeds can give you about 2 grams of fiber.
8. Kiwi Fruit
Most fruits contain high amounts of fruit or fructose sugar, and this is their major drawback. But, kiwi fruit is a rare exception containing low levels of sugar and high levels of fiber and vitamin C. You can get about 5 grams of fiber by just eating a cup of chopped kiwi.
Oats are a great source of both, soluble and insoluble fiber. In fact, you’ll get 2 grams of each type of fiber by consuming just a cup of dry oats. The presence of soluble and insoluble fiber adjust your stool’s consistency – the insoluble fiber makes it heavier, while the soluble one softens it.
10. Aloe Vera Juice
One of the many health benefits Aloe Vera offers is a constipation relief. The juice from this plant improves the function of your bowels, acting as a natural laxative. You can find it in packaged bottles in various health stores.