It doesn’t matter the reason. If you suffer from the uncomfortable and even painful condition of constipation, finding foods that will help move things along is vital to finding relief. If your bowels are backed up because you are pregnant, have just recently had surgery, or some other reason, you should look for foods high in fibre and low in fat.
The most effective way to alleviate the effects of constipation is to increase your daily intake of dietary fibre. Fibre gives your stools bulk and helps soften them up.
In plant-based foods, there are two different kinds of fibre that can help alleviate constipation:
Insoluble fibre – does not dissolve in water and adds moisture and bulk to your stools.
Soluble fibre – absorbs water and binds with the fatty acids to form a substance similar to gel that helps keep your stools soft.
You must be aware that overeating fibrous food over a short period can be just as hard on the digestive system as not eating enough and can result in bloating and gas. Increase consumption of fibre in relation to your tolerance. You should ease off a little if you experience bloating or excessive gas. Therefore, you must take it slowly when adding fibrous food to your diet.
Here are a few examples:
• Whole grains
• Fruit
• Vegetables
• Beans and legumes
• Nuts and seeds
If you are suffering from constipation, the following foods contain trans fat, saturated fats, and/or refined wheat and contain very little fibre. This is a combination that will give you more trouble, not relief. Try to avoid:
• White bread
• Snacks like crackers and chips
• Red meat
• Processed meats like salami, sausages, and hotdogs
• Fried foods like fried chicken and fries
• Fast foods like pizzas, tacos, and burgers
• Cheese
• Baked goods like cookies and cupcakes.
It is also a good idea to avoid alcohol. Alcohol is a diuretic that encourages excessive urination and can cause dehydration. Therefore, as dehydration can contribute to your constipation, you are best avoiding alcoholic drinks when you are suffering from bouts of constipation.
