If you suffer constipation you are not alone. Some 4 million Americans suffer this ailment frequently. In fact, it's one of the most frequent gastrointestinal complaints in the United States, according to the National Digestive Diseases Information Clearinghouse, or NDDIC. The Clearinghouse notes that, as of 2010, Americans were spending $725 million annually for over-the-counter laxative products. However, prevention is an effective---and money saving--medicine for this condition. Lack of exercise and poor diet are leading causes of constipation, notes the NDDIC. Eating fiber-rich foods and drinking enough fluid will keep your digestive system working right and help you avoid constipation.
Fruits and Veggies
Consume fruits and vegetables to boost your fiber intake, recommends the MayoClinic.com. Overall, aim for 20 to 35g daily. Raspberries are especially high in fiber, with 8g per cup. Pears and apples are good choices, too. Pears have 5.5g of fiber per cup and apples have 4.4g. Artichokes are a fiber-rich veggie choice, with 10.3g of fiber in a medium-sized piece. A cup of peas provides 8.8g of fiber, and broccoli and turnip greens each give about 5g per cup. Cooked corn and Brussels sprouts each give about 4g per cup. The American Academy of Family Physicians recommends consuming a minimum of 2.5 cups of veggies and 2 cups of fruits daily to avoid constipation. If you enjoy snacking, add some dried fruits into your regimen.
Bran and Whole Grains
The NDDIC recommends consuming bran and whole grains to augment your fiber intake. Bran flakes provide 5.3g of fiber per ¾ cup. Barley will give you 6g per cup, and whole-wheat spaghetti provides 6.2g per cup, note the experts at the MayoClinic.com. Popcorn and brown rice each weigh in at 3.5g of fiber per cup, while oatmeal gives you 4g per cup. Meanwhile, limit low-fiber foods like processed snacks and white-flour bread.
Legumes
Legumes are a good source of fiber, according to the MayoClinic.com. Split peas provide 16.3g of fiber per cup, while lentils and black beans each give you 15g for that serving size. Lima beans are good choices too, with 13.2g of fiber per cup. If you like adding baked beans to your barbecues, there's good news---one cup gives you 10.4g of fiber.
Beverages
Drink lots of water and other liquid, recommends MedlinePlus. Dehydration is one common cause for constipation, advise the experts at NDDIC. However, coffee and green tea are not the best choices. You need to limit your caffeine intake because it can lead to the dehydration that will worsen your constipation symptoms. Drinking milk also can lead to constipation, according to the NDDIC.
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