Constipation is not a disease, it is a symptom that your diet does not include enough fiber, omega-3 fatty acids or fresh fruits and vegetables. The best way to prevent constipation is to drink plenty of water and have a diet that is healthy and rich in foods containing the suggested amounts of fiber and omega-3 fats. In addition to preventing constipation, healthy bowel movements can decrease your risk of colon cancer.
Fiber
Dietary fiber in carbohydrates is the part that is edible but cannot be digested. Some of the fiber found in carbohydrates is soluble in water, while other fibers are insoluble. To have a healthy digestive system, you need both soluble and insoluble fiber from carbohydrates in your diet. Soluble fiber slows down your digestion, giving nutrients in a chance to absorb into your body. Insoluble carbohydrate fibers, on the other hand, add bulk to your stool, which helps the stool to pass through faster. Foods that contain of soluble carbohydrate fiber include dried beans, oats, oat bran, rice bran and barley. Foods containing high levels of insoluble carbohydrate fiber include wheat bran, whole grains, cereals and seeds. The best way to prevent constipation is to have a diet that includes whole-grain breads, cereals and pastas. In addition, wheat bran is a natural laxative. The daily recommendation of fiber is 21 to 25 grams for women and 30 to 38 grams for men. The average American, however, eats only approximately 11 grams of fiber a day. If you are not getting enough fiber, change your diet to include more carbohydrate-based fibers gradually and drink more fluids to alleviate any discomfort.
Omega-3 Fatty Acids
Omega-3 is a type of essential fatty acid your body cannot synthesize but needs to expel harmful waste products. Omega-3 fats are the healthy fats your body needs. In addition, foods rich in omega-3 fats also prevent constipation. According to a workshop sponsored by the National Institutes of Health, your diet needs to include at least 4 grams of omega-3 fats if you follow a 2,000-calorie diet. To reach the recommended daily omega-3 amount, you can eat 2 tablespoons of flax seed oil or an 8-ounce piece of a salmon. Other foods containing omega-3 fats include mackerel, herring, sardines, lake trout, tuna, tofu, soybeans and walnuts. In addition, you can use canola oil to prepare your food or eat bread and butter with omega-3 fats in them.
Fresh Fruit and Vegetables
You might not know that fruits and vegetables are not only part of a healthy diet but also full of fiber. Therefore, fruits and vegetables are a source of non-carbohydrate fiber that can prevent constipation as part of your diet. The fiber found in fruits and vegetables is plant based and can be either soluble or insoluble. Citrus fruits, apples, strawberries, peas and potatoes have high levels of soluble fiber, while fruits with skin and many vegetables are sources of insoluble fiber. The fiber in citrus fruits especially increases the stool weight and the amount of bacteria in the stool. In addition, plant-based fiber helps you to have a soft stool. Vegetables with high fiber content include broccoli, cabbage, carrot, cauliflower and cucumber. Include any of these fruits or berries to your diet to prevent constipation: peaches, apricots, blueberries, pears and bananas.
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