Constipation is a condition in which you have less than three bowel movements per week. You may experience discomfort in your abdomen and, when you do have bowel movements, find it difficult to pass stool. Though occasional constipation is normal, recurrent or severe constipation may indicate a digestive condition. According to the National Digestive Diseases Information Clearinghouse, a nutritious diet that provides 20 to 35 g of fiber daily can help prevent and alleviate constipation.
Legumes
Legumes are a group of plant-based, podded foods that supply valuable amounts of nutrients, protein and complex carbohydrates--your primary source of energy. According to the Mayo Clinic, 1 cup of cooked split peas, lentils, black beans or lima beans provides more than half of an adult's daily recommended intake of fiber. Additional fiber-rich legume varieties include white beans, navy beans, chickpeas, kidney beans and cannellini beans. Incorporate a variety of beans into soups, stews, chili, casseroles, burritos and salads regularly for best potential results. If you experience gas from beans, try soaking beans in boiling water before eating them to reduce the beans' gas content. Gradually increasing your daily fiber intake from beans and other foods can allow your body time to adjust and prevent gas and bloating.
Fruits and Vegetables
Fruits and vegetables are rich sources of vitamins, minerals, antioxidants and fiber. Fruits particularly high in fiber include berries, citrus fruits, apples, bananas, pears, fresh and dried apricots, raisins, prunes and dates. High-fiber vegetables include artichokes, asparagus, broccoli, spinach, kale, peas, sweet corn, string beans, cauliflower, zucchini, butternut and winter squash, baked potatoes with the skin and sweet potatoes with the skin. Choose whole fruits and vegetables most often, since juices are typically low in fiber. While dried fruits are rich sources of fiber, they contain less water than fresh fruits. When consuming dried variations, such as prunes or raisins, consume plentiful amounts of water, since consuming too little fluid increases your risk for constipation. Incorporate fruits or vegetables into most meals and snacks for best results.
Whole Grains
Whole grains are grains that have not been stripped of vital nutrients and fiber during food processing. The National Digestive Diseases Information Clearinghouse suggests reducing your intake of low-fiber foods, such as enriched breads, pasta and snack foods and consuming more fiber-rich whole grains to prevent or relieve constipation. Examples of fiber-rich whole grains include whole wheat, barley, spelt, oats, brown rice, wild rice and popcorn. One cup of whole grain spaghetti or cooked barley provides more than 6 g of fiber. When purchasing commercially prepared breads, muffins, cereals, pasta and rice mixes, check food packaging to ensure that whole grains are listed as primary ingredients. Consume a variety of whole grain-based foods regularly for broadest dietary benefits.
Member Comments