Constipation refers to infrequent bowel movements and/or difficulty to pass stool. While most everyone experiences occasional constipation, illnesses, such as irritable bowel syndrome, or IBS, hypothyroidism or multiple sclerosis, may cause chronic, or long-term or repetitive, cases. The National Digestive Diseases Information Clearinghouse recommends a high-fiber diet, containing 20 to 35 g of fiber daily, and limiting low-fiber carbohydrates for people prone to constipation. For best results, seek specified guidance from a qualified professional.
Fruits and Vegetables
Fruits and vegetables are valuable sources of fiber that, in addition to helping to relieve constipation, provide rich amounts of antioxidants that can help your body combat underlying infections and diseases. According to MayoClinic.com, one cup of fresh raspberries provides close to one-half of your recommended daily allowance of fiber. One cup of artichokes or peas provides similar amounts. Other fiber-rich fruits and vegetables include pears, apples, strawberries, bananas, oranges, broccoli, turnip greens, sweet corn, brussels sprouts and baked potatoes with skin. Consume a variety of fruits and vegetables regularly for broadest nutritional benefits.
Whole Grains
Whole grains are grains that have not been stripped of vital nutrient and fiber content during food processing. Consuming at least three servings of whole grains daily may reduce your risk for heart attack and stroke and improve your digestive health, according to the American Dietetic Association. Fiber-rich whole grain foods include whole wheat spaghetti and barley, which both provide roughly 6 g of fiber per one-cup cooked, bran flakes, bran muffins, steel-cut or old fashioned oatmeal, brown rice, wild rice, 100 percent whole grain breads and air-popped popcorn. For maximum benefits, replace low-fiber carbohydrates, such as enriched breads, pasta, cereals, snack foods and baked goods, with whole grain equivalents most often.
Legumes
Legumes are podded vegetables that contain rich amounts of fiber, nutrients and protein. One cup of cooked lentils or black beans may provide over half of your daily recommended fiber allowance, according to MayoClinic.com. Other nutrient and fiber-rich legume varieties include lima beans, garbanzo beans, baked beans, kidney beans, chili beans, navy beans, split peas and peanuts. Nutritious foods prepared with legumes include low-fat vegetarian chili, split pea or lentil soup, dal, or Indian-style lentils, hummus, chilled bean salad, bean burritos and bean patties. Beans also make simple additions to soups, stews, casseroles, salads and rice dishes.
