Top 10 Foods to Prevent Constipation
Foods to prevent constipation consist of many things that we eat every day without knowing how beneficial they can be to a healthy digestive system and maintaining regularity. Foods rich in fiber, the indigestible part of plant matter, can help the things we eat everyday move through the digestive tract in a more graceful manner, preventing recurring constipation and contributing to an overall feeling of well being. When we eat fiber filled foods, we are providing necessary bulk to the intestines which, when combined with additional water, can help make stools easier to pass. This expedites the passing of stool and in turn keeps it from losing precious hydration which can make them hard and dry and difficult to pass.
For those encountering recurrent bouts of clogged colons, one of the simplest measures to take to provide long term relief is to stick to a diet for constipation. This will mean incorporating the recommended daily value according to Mayo Clinic of 20-35 grams of fiber each day as part of a chronic constipation diet. This will keep the body regular and in time, reduce the frequency of bowel blunders. There are many foods to prevent constipation that you can consider adding in, and we compiled a list of the top 10 for you to consider to kick constipation to the curb for good.
1. Brown Rice: White rice is a dietary staple for many, but for those who are constipated regularly and trying to stave it off, brown rice should be enjoyed instead. Dr. Oz hails brown rice on his picks for high fiber foods for its 4 grams per cup.
2. Kidney Beans: A popular chili bean, these cute and curvy beans pack a lot of power in the fiber department. At 13 grams of fiber in each cup, they are a powerhouse amongst choices for meeting recommended daily requirements. And, like many foods to prevent constipation, they provide many other body benefits as well boasting nutrients, vitamins and minerals that the body needs every day.
3. Almonds: Nuts are nutrient storehouses and many people enjoy them for their many contained essentials. However, a lot of people do not know that some nuts can also be valuable and often overlooked sources of fiber as well. Dr. Oz notes their 4 grams of fiber on his list of high fiber foods and you can consider them for a tasty and crunchy treat that is also an effective tool for staving off constipation.
4. Pears: Many fruits are high in fiber and considered great foods to prevent constipation, and much of it is housed in their skins. Pears boast 5 grams of fiber each, with much of it residing in the outer layer. However, Mayo Clinic reminds consumers to avoid processed and canned fruits when looking for fiber filled delights and to leave the skin on fresh fruit for maximum fiber benefits.
5. Quinoa: Quinoa is a grain choice that has been popular in many cuisines for centuries but is just now gaining more popularity stateside. Each one cup serving bears 5 grams of fiber making it a good alternative choice to other refined and processed grains that are lacking this essential.
6. Broccoli: Some people avoid this mini tree like vegetable for fear of unwanted flatulence and stomach bloating; however, adding in some broccoli can actually have the opposite effect when gas and bloating are caused from chronic constipation by providing relief. Broccoli has 5 grams of fiber in every cup making it a great choice to help combat all sorts of digestive woes and promote healthy regularity.
7. Figs: A literal staple of Mediterranean cuisine, the fig may not be well known in all parts of the world for its role in digestive health but, according to Dr. Oz, has been long used to aid in the relief of constipation. And, with 14 grams of fiber in every cup, it is not a surprise that these are very commonly used foods to prevent constipation in many parts of the world and may be worth adding in to a prevention diet.
8. Artichokes: Looking for constipation relief during pregnancy without the use of over the counter medicines or laxatives? Consider eating yourself to relief instead with the artichoke. Many people are surprised to find that the artichoke is such a tremendous source of fiber, boasting 10 grams of fiber. And, Dr. Oz also points out that they may help aid in the digestion of foods containing lots of fat, negating some of the effects of pregnancy cravings or just over indulgence. They are rich in free radical fighting antioxidants as well!
9. Navy Beans: Beans in general are better known for their amazing ability to produce flatulence in their role in digestion than anything else; however the bean serves a much more important role in digestion than simply providing a rear end musical device. Navy beans boast 19 whole grams in every cup and are also thought to help lower blood pressure due to their magnesium content. These tasty foods to prevent constipation have another added bonus in the form of providing a good dietary source of folic acid.
10. Prunes: Dried fruits like prunes are perhaps better known for their role in providing constipation relief than serving as prevention devices. However, when incorporated in small amounts daily, they can contribute to regularity in the same way that they relieve constipation by providing loads of healthy dietary fiber. Dried fruit benefits also include healthy doses of other essential nutrients in addition to their abundant fiber content. Prunes themselves contain 12 grams of fiber per cup and other choices like apricots are also great additions to a constipation prevention diet.