The Best Foods And Drinks To Relieve Constipation

If you are constipated, it may be a sign from your body that your diet is inadequate. The American diet consisting of high amounts of animal products and fats and low on fiber and healthy fats may slow down the action of the colon, causing constipation. In addition, many people don't drink enough water. As a result, you have a recipe for bowel problems. Make some simple changes in your diet to overcome constipation.

Water

Water is important in the diet because it hydrates the body's cells and supplies the colon with the fluids that mix with stool and allow for proper elimination, explains the National Digestive Diseases Information Clearinghouse.
Drink 1/2 oz. water for every pound of body weight. In other words if you weight 150 lbs., you should drink 75 oz. of water every day. Herbal tea can be substituted for some of your water intake.

Fruit and Fruit Juices

Certain fruit juices like grape and prune juice may help relieve constipation in some people, according to Continuum Health Partners. In general, fruits like prunes, raisins and other dried fruits are recommended to relieve constipation, according to the University of Maryland Medical Center. Drinking the juices of these fruits is another way to consume the healthful nutrients that improve bowel function.

Beans and Legumes

Eating beans and legumes is one of the smartest ways of ridding yourself of constipation, Continuum Health Partners notes. These foods are naturally fiber-rich and help bulk-up stools. Add all types of beans and legumes to your diet daily.

Fiber-Rich Vegetables

Eat your broccoli several times a week to increase fiber and nutrients for improved health. In addition to broccoli, both white and sweet potatoes are high in fiber as long as you include the skins in your diet. Leafy green vegetables and carrots are also high in fiber, "Modern Nutrition in Health and Disease" states.

Whole Grains

Excellent sources of fiber are available from whole grains, especially wheat, oat bran and bran cereals. In addition, you can add stone-ground cornmeal, rye, buckwheat and all foods made with these grains as long as they remain unprocessed, the University of Maryland Medical Center advises.