The Essential Diet for Constipation Relief: Fiber-Rich Foods to Enhance Digestive Wellness 

Fiber is one of the most famous ingredients which keeps your digestive system healthy. Moreover, it also helps in lowering cholesterol and reduces the risk of heart disease. From keeping your blood sugar levels from spiking to making you feel full longer it helps in maintaining weight too. But do you know that fiber is effective in treating constipation? Today, in this blog post, we will find out more about the importance of fiber and ways to treat Constipation.

High Fiber Rich Foods & Best Way to Relieve Constipation Fast

Fiber is mainly found in plant foods like vegetables, fruits, whole grains and legumes. But the main question that arises is how to treat Constipation. Foods like whole grains, fruits, and vegetables of the bean family, which are called legumes, known for their ability to relieve abdominal pain, will have good effects as well. It can also help you to stay at a healthy weight and reduce the risk of diabetes. Choosing delicious foods that provide fiber is not that hard. You can also find out how much dietary fiber you require, which foods you have and how to add them to your snacks and meals. 

What is Dietary Fiber?

Dietary fiber is a well-known nutrient which is known as a carbohydrate. It makes it different from nutrients like proteins, carbohydrates and fats, including sugars and starches. However, the body breaks down these nutrients and absorbs them. This dietary fiber helps to cure Constipation.

What to Eat When Feeling Constipated & Bloated?

Consuming fibre supplements is crucial for maintaining a healthy lifestyle. You can attain these fibres from vegetables, fruits and many more. Moreover, you can add these vegetables to your daily diet to reduce the risk of digestive problems.

1. Chia Seeds: Chia seeds are packed with omega-3 and calcium. They are a great source of fiber and will help in reducing hunger. You can add some seeds into your daily diet through which you can prevent many abdominal issues.

2. Beans: Beans contain insoluble and soluble fibres. This combination helps to aid many digestive health issues. Some beans are rich in nutrients and contain almost 9g of fiber, which lowers the risk of constipation.

3. Broccoli: This green vegetable is highly nutritious as it is cruciferous. This vegetable contains fiber that treats Constipation and provides relief in it. Brassica genus of plants, along with cauliflower, kale and cabbage, should be added to a regular diet to improve digestive health.

4. Berries: Berries are some of the top sources of fiber. Half a cup of berries contains almost 4g of fiber, which provides relief from any abdominal discomfort caused by Constipation.

5. Avocados: Avocados go with everything: toast and salads, and are often recognized for their healthy fats. In one cup of avocados, there is 9.78g of fibre present. If you are looking for high-fiber, low-carb food, then Avocados are perfect for it.

6. Dried Fruits: Dried fruits such as prunes and figs will boost your fiber intake and are highly recommended for those people who are struggling with Constipation. Moreover, you can consume it by mixing it into oatmeal or baked goods.

7. Potatoes: Potatoes are an excellent source of fiber. This veggie is known as an unhealthy veggie due to its usage as chips and fries. However, when it is not fried then it will provide you with many benefits.

8. Chickpeas: The presence of 6g fibre in chickpeas will aid digestive issues. They are a highly vegan-friendly source of protein.

9. Pears: Pears are highly nutritious and you can begin snacking fresh pears with salads. This fruit improves digestion with the presence of fiber. However, you can cook them to make your pear sauce just the way you want. Moreover, you can also add some vanilla essence to it.

10. Nuts: Nuts are a perfect source of fiber. Moreover, you can also add nuts to yogurt, cereal and salads too. Ensure that you don’t exceed the smaller portion sizes because nuts are often high in calories and fats.

Types of Fiber:

Getting dietary fiber is essential to improve your health. Let’s find out more about the difference between Soluble and Insolublefiberfibre.

1. Soluble Fiber

   Soluble fiber dissolves in water and forms gel-like material in the stomach, which improves digestion. It will help in lowering cholesterol and blood sugar. Soluble fiber is found in Peas, Oats, Apples, Bananas, Avocados, Citrus fruits, Barley and Psyllium and many more.
   

2. InSoluble Fiber

   Insoluble fiber doesn’t dissolve easily in water. It supports the movement of material through the digestive system and promotes a healthy lifestyle.
   

Wrapping it Up

Fiber plays a vital role in helping your gut remove the waste from your digestive system. You will also get good sources of fibre from the foods that you already consume, like vegetables, legumes, and whole grains.When adding fiber to your diet, be sure to consume enough water. As it is necessary to stay hydrated along with a proper diet. It is crucial to start slowly and enhance your dietary fiber intake over time. When trying to add more-rich foods to your meals, small changes go a long way when trying to add more fiber rich foods to your diet. Some of the effective tactics also include replacing white rice with whole grain rice, adding a side salad to your dinner and blending your favourite veggies and nut butter into a smoothie.