Regular bowel movements are very necessary for the elimination of the waste products from the body and to prevent the problem of constipation. Constipation can be defined as the irregular passage of stools or difficulty in passing the stools. Unhealthy dietary habits, lack of physical exercise and fluids can be the reason behind constipation. Following is the list of some foods which are helpful for avoiding the constipation.
Salads: Salads are high in fiber which is very important for relieving the constipation. Fiber increases the faecal weight and the frequency of bowel evacuation. So with every meal one should take plateful of salads which includes cucumber, bell peppers, tomatoes, lettuce, broccoli, carrots and cabbage. Taking too much of salads can cause bloating and flatulence in some people because the fiber present in them is indigestible. So adding the dressings made up of olive oil on the salads can be helpful to avoid this problem.
Fruits: As we all know that fruits are an excellent source of the nutrients but the fruits are also high in fiber which helps to relieve the problem of constipation. Every fruit is high in fiber and can be helpful to prevent the constipation but some fruits like Apple, guava, orange and papaya are highly beneficial for preventing the problem of constipation. Everyone should take at least 2-3 servings of fruits every day.
Vegetables: Like fruits vegetables are also high in fiber. Try to take different colored vegetables, this will provide you lots of antioxidants which are helpful for the health. Vegetables should be cooked covered or steamed as this will preserve the nutrients in them.
Whole grain cereals: Whole grain cereals contain fiber and many essential nutrients which are required for the overall health of the body. Today the diets consist mainly of refined flours which are lacking in fiber and can be the main cause of constipation. So take diets rich in multigrain cereals like whole wheat, multigrain bread, oats, bajra, multigrain aata or brown rice. These foods are high in fiber and other important nutrients.
Fluids: Never forget to take appropriate intake of the fluids. Fluids are very important to remove the toxins from the body and with the high fiber diets intake of fluids should also be increased in the diet as without the adequate fluids fiber cannot do its work. So try to take 8-10 glasses of water every day. You can also take fruit juices and soups but avoid carbonated drinks as much as possible.
Some other helpful remedies for avoiding the constipation can be:
Wheatgrass juice: Wheatgrass juice is very important for avoiding the problem of constipation as this is very high in fiber and can cleanse the system perfectly. In market it is available in the powder and juice form so one can take it accordingly.
Bael: Bael is also helpful for the prevention of constipation as this is again a high fiber fruit. Bael is used in ayurveda from ages to improve the functioning of the intestines. Sherbet can be made with the pulp of the Bael and can be taken to avoid the problem.
Isabgol: Isabgol is a plant fiber and is used to avoid the problem of constipation. It can be taken with water or some fruit juices at the bed time to get relief from the problem.