About 22% of the total population suffers from problem of the constipation.
It has become a common health issue. Some of the symptoms include passing stools less than three times per week and a sensation of incomplete evacuation. The stools become dry, hard and difficult to pass out.
Constipation can occur due to various reasons but is often the result of a slow movement of food through the digestive system. This may be due to poor diet, medications, and illness etc.
Are your bowel movements less frequent than usual – about thrice a week? Do you experience discomfort during bowel movements? If your answer is yes to all these questions, you are likely to suffer from constipation.
As a poor diet is one of the causes of constipation, it’s important to eat a balanced diet – one which includes all kinds of essential nutrients. Dietary fiber is one of them and it’s recommended that an adult eat 25-30g of fiber a day. It is because fiber helps regularize your bowel movements by adding bulk to the food you eat.
I’m sharing with you a list of some amazing vegetables that are a rich source of fiber. You must add them to your diet to relieve yourself of constipation.
Let’s begin!
Broccoli :
Although a lot of people are not particularly fond of this vegetable, broccoli is a rich source of antioxidants that help stimulate the digestive system. Along with this, it is rich in dietary fiber which makes it one of the best remedies for constipation. 100 g of broccoli contains 2.6 g of dietary fiber in it.
It’s best to eat raw broccoli because when you cook it most of its fiber content is lost. However, if you don’t like to have uncooked broccoli, eat it after boiling.
Sweet Potato :
Sweet potato is another vegetable that you can eat while suffering from constipation. This is because sweet potato is also a rich source of dietary fiber and thus can help relieve and prevent constipation.
The best option is to bake and eat it with skin because the skin contains most of the fiber. 100 g of sweet potato provides you 3 g of dietary fiber. Also, eating a baked regular potato is helpful in providing relief from constipation.
Spinach :
Spinach is loaded with lots of vitamins and minerals and is also great for constipation. The fiber content of spinach helps increase the bulk of the stool. Hence, making it a great remedy for even the most severe cases of constipation. In addition to this, spinach contains magnesium, which is necessary for proper bowel movements.
It is estimated that 100 g of spinach contains 2.2 g of dietary fiber. Having half a glass of spinach juice extracted from fresh leaves with half a glass of water for about 2-3 days can ease your bowel movements.
Carrots :
The red and juicy carrots are not only good for your eyes but also good for digestion. It is because they are abundant in dietary fiber and hence promote the movement of food along the digestive tract.
This further helps in regular stool formation. To get maximum relief from constipation, eat raw carrots or combine them with other vegetables rich in fiber like cabbage. 100g of fresh carrots contains 2.6 g of dietary fiber.
Brussels sprouts :
Brussels sprouts are abundant in dietary fiber and water, which makes them a perfect natural Remedy for constipation. This helps in the formation of soft stools and comfortable bowel movements.
But if you are prone to the gastric problem easily, avoid eating this vegetable. 100 g of Brussels sprouts contains 3.8 g of dietary fiber.
Green Peas :
Green peas contain a good amount of insoluble fiber, which helps in the smooth movement of undigested food through your intestines. This further helps Relieve constipation in an easy and effective manner.
100 g of peas hold 5.7 g of dietary fiber. Just make sure that you consume green peas in a limited amount as their excess consumption can lead to abdominal discomfort and digestive problems.
Summary: – So, to keep constipation at bay it’s important to add high fiber-rich vegetables like carrots, green peas, Brussels sprouts, spinach, sweet potato and broccoli to your diet. But eating a lot of fiber can dehydrate you, thus, ensure that you drink sufficient water when you eat these vegetables. Also, remember to eat these vegetables in a limit as excess consumption can cause bloating and stomachache.
Along with this, to treat chronic constipation you can also take an ayurvedic natural laxative Pet Saffa.
Taking one teaspoon of this ayurvedic anti-constipation churna help give relief from problems like constipation, gastric pain, and acidity.
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