Constipation can occur for a variety of medical reasons, but more often than not, it is simply due to a poor diet and unhealthy lifestyle. Effects of constipation include bloating, abdominal pain, small amounts of blood or whitish mucus in the stool and an urgent need to have a bowel movement.
If you’re regularly dehydrated or eat a lot of high-processed food and low-fiber diet, you may experience a whole lot of constipation.
Eating food with high fiber diet has a number of health benefits, including normalizing bowel function and preventing constipation.
Below are 5 foods rich in fibre to keep your bowels moving
1. Citrus fruits
Citrus fruits such as oranges, grapefruits and mandarins are a refreshing snack and a good source of fiber. Citrus fruits are also rich in the soluble fiber pectin, especially in the peel. Pectin can accelerate colonic transit time and reduce constipation.
It’s best to eat citrus fruits fresh to make sure you get the maximum amount of fiber and vitamin C. Oranges and mandarins are a handy snack food, and grapefruit goes well in a salad or cut in half for breakfast.
2. Pears
This sweet fruit is packed with vitamins and antioxidants, and it has a lot of fiber and water, which can help with constipation. One pear has only about 60 calories.
3. Popcorn
It’s not just perfect movie food, it can be a healthy snack any time, as long as you don’t bury it in salt and butter. Popcorn is rich in fiber.
4. Watermelon
It doesn’t have a lot of fiber, but it’s 92% water, and that can encourage a bowel movement. It’s also chock full of nutrients, with antioxidants that help protect your cells, as well as vitamins A, B, and C, and lycopene, which helps shield you from UV rays.
5. Oatmeal
It’s a good source of fiber, and the oats absorb lots of water which helps with digestion. Bonus: It also may help lower LDL, or bad cholesterol, and gives you complex carbs, protein, calcium, and iron.
Sourced: African Rubiz, Today
