Constipation is a very common problem of the digestive system that affects 27 percent of people in the North America. According to the surveys of a clinical pharmacist at the University Health Network in Toronto, constipation occurs twice as common in women as men. Today, everyone is familiar with the signs of constipation such as hard stools, abdominal bloating and lumpy. According to experts, if anyone goes three times per week to three times per day is normal, but still a lot of people don’t know exactly what is normal and only a few people discuss it publicly.
Related article: How to relieve painful constipation quickly.
In general, constipation often occurs to people caused by improper lifestyle factors. The common causes of constipation are listed below:
- Not exercising regularly
- Not eating enough fiber
- Not drinking enough liquids
- Mental health issues like depression, anxiety and stress
Apart from this, certain medication can also cause constipation in which the drugs may slow down your bowels are antidepressants. To get rid of constipation, you can take the great mixture of soluble and insoluble fiber, which helps the food to keep forwarding through the intestines.
Top 5 ways to ease constipation
One of the best ways to stop getting constipation is to change your eating habits that can completely impact your digestion. If you have a regular constipation issue in your life, you are often getting sick and tired of dealing with it. Here are some top ways to ease constipation with the best foods that include in your diet.
1. Drink plenty of water
Take eight glasses of water per day. Water greases the intestines and rinses the food you eat and relax the feel of constipation.
2. Routine exercise
One should do regular physical exercises, at least, three times per week for about 30 minutes or more. The physical exercises stimulate your intestinal muscles to perform workouts more efficiently. It also reduces the time needed for food to move through the intestines and lead the stools to stay wet.
3. Eat more fiber food
The fiber is good for your health that helps you avoid constipation. When you consume rich fiber food in your diet, it adds bulk to your stools and makes them smooth to pass out from your body.
4. Give up the stress
Physically, the brain and bowel are highly interconnected. When your brain is stressed a lot, it also affects the bowel function too.
5. Avoid processed foods
The processed foods are completely deprived of your healthy fiber content. When you eat foods without fiber that is hard to digestive system and lead to constipation.
Eating finest foods to prevent constipation
Nuts: Nuts are a healthy source of fiber and magnesium. If your diet has low in magnesium that contributes to constipation so intake of nuts can soothe this issue.
Grapes: The 10 grapes give 2.6 grams of fiber that helps to ease out your regular constipation issues.
Legumes: A pack of lentils and black beans contain a high amount of fiber. According to resources from Mayo clinic, the cup of cooked legumes yields 15 grams or more amounts of fiber that helps to smooth out the constipation problems.