Do you have constipation? Are your bowel movements less frequent than usual, about three times a week? Do you experience discomfort during bowel movements? If you have answered yes to these questions, you are likely to suffer from constipation. It is important to have a balanced diet – one that includes all kinds of essential nutrients. Dietary fiber is one of them. It is recommended that an adult eat 25-30 g of fiber a day. The most common result of the reduction in fiber consumption is constipation. The fiber regularizes bowel movements by adding volume to the food you eat. Therefore, adding fiber-rich foods to your diet is an ideal way to relieve constipation symptoms. If your symptoms are not too severe, try these amazing vegetables to relieve constipation naturally instead of using a laxative.
Although many people are not particularly fond of this vegetable, broccoli is rich in antioxidants that stimulate the digestive system and dietary fiber, which makes it one of the best natural remedies for constipation. 100 g of broccoli contain 2.6 g of dietary fiber. It is better to eat this raw vegetable because cooking it gets rid of most of its fiber content. If you don’t like raw broccoli, eat it after boiling it.
2. Sweet Potato:
Sweet potatoes are another vegetable that can be eaten when you have constipation. It is rich in dietary fiber and therefore can help relieve and prevent constipation. Bake and eat with the skin because the skin contains most of the fiber. 100 g of sweet potatoes contain 3 g of dietary fiber. Eating normal baked potatoes also provides relief from constipation.
As spinach is loaded with vitamins and minerals, it is also excellent for constipation. Its fiber content increases stool volume, making it ideal for even the most severe cases of constipation.
“It also contains magnesium, which is necessary for proper bowel movement”.
Drinking half a glass of spinach juice extracted from fresh leaves with half a glass of water for about 2 to 3 days can facilitate your bowel movements and work wonders for constipation. 100 g of spinach contain 2.2 g of dietary fiber.
The carrots are not just good for the eyes, but also for digestion. This is because they are abundant in dietary fiber and therefore promote peristalsis – the movement of smooth muscle tissue to boost food along the digestive tract – and help in the proper formation of feces. For maximum constipation relief, eat them raw and combine them with other fiber-rich vegetables such as cabbage. 100 g of carrots contain 2.6 g of dietary fiber.
5. 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 rapid and comfortable bowel movements. However, avoid this vegetable if it is prone to gases easily. 100 g of Brussels sprouts contain 3.8 g of dietary fiber.
6. Green Peas:
Green peas are rich in insoluble fiber, which helps undigested foods move smoothly through the intestines and can therefore relieve constipation. 100 g of peas contain 5.7 g of dietary fiber. Be sure to consume green peas in moderate amounts, as excessive consumption can cause abdominal discomfort and digestive problems. Eating a lot of fiber can dehydrate you, so be sure to drink enough water when you include these vegetables in your diet. Remember not to eat too much of these high-fiber vegetables and increase your fiber intake gradually, otherwise you may experience bloating and stomach pain. Consult your doctor if your symptoms persist.