Chances are you’ve experienced constipation at one point or another. If the problem is more than occasional or includes severe pain or bleeding, it’s important to check in with your doctor, as these symptoms can be a sign of a more serious digestive disorder. But in most cases, constipation is just a sign that your diet needs more fiber and likely more fluid as well.
For a sweet constipation remedy, take luscious of raspberries, blackberries, blueberries, raspberries and strawberries. Eat it! A cup of fresh strawberries provides 3 g of fiber, while the same size serving of blackberries and blueberries will provide 7.6 g, and raspberries 8 g. Berries are low in calories, so you can eat a big bowl of plain berries with low fat whipped cream or low fat greek yogurt as dessert, toss them on your breakfast cereal or mix them into pancakes.
WHOLE GRAIN BREAD
If you want to keep constipation at bay, the bread you eat should be made from 100% whole grains. Whole grain breads are low in fat and high in dietary fiber and complex carbohydrates. Check the label before buying! The first ingredient should say “whole” before the type of grain, such as “whole-wheat flour.” Don’t be fooled by “seven-grain” and “multi grain” breads, which are made from enriched flour. These products may contain several different grains, but there’s no guarantee that any of them are whole grains. Look for bread that contains at least 3g of fiber per slice.
It’s low in calories and a great source of nutrients. For the best fiber eat your broccoli raw, because cooking it can reduce its fiber content. Or even half cooked is good! But if you prefer it cooked, try steaming, broiling, or baking your broccoli to avoid extra calories. You can toss it with a small amount of olive oil and pepper for additional flavour.
Good news, potato lovers! One medium baked potato, with skin, has 3.8 g of fiber. Even better a baked sweet potato with skin provides 4.8 g of fiber. Boiling and mashing potatoes with the skin is another good way to serve them. You can skip the french fries, as they are high in unhealthy saturated fat. Instead cut potatoes in the shape of fries, spray with a little olive oil, sprinkle with your favorite seasonings and bake in the oven until crisp. They’ll taste like french fries without the added calories and unhealthy fat.
Popcorn is a great low-calorie way to get more fiber in your diet. But if you pile on the salt and butter, you could undo some of its benefits. Go for air-popped popcorn or a healthy variety of microwave popcorn. Popcorn is a whole grain and increasing the whole grains in your diet is an effective constipation remedy.