Follow these steps in this diet for constipation to keep your bowels moving smoothly.
Drink plenty of pure water, 8 to 10 glasses per day.
This is especially important when increasing fiber in the diet.
Eat plenty of raw green leafy vegetables and fruits.
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One of the main things to do to alleviate constipation is to eat foods that are higher in fiber. What kind of foods are high in fiber?
Basically, fiber is found in everything that grows from the ground, not animals or animal products.
All too often people end up eating refined, processed, packaged food or fast food and these are basically devoid of fiber, increasing constipation. If you tend to eat these kinds of foods start replacing some of them with healthier choices and continue implementing changes over time. Changes that are made slowly are more likely to be long lasting.
If it has a bar code and comes in a package or came through your car window it’s not food and it will keep you constipated. The exception is a cereal like All Bran, which is high in fiber. Eat an abundance of fresh, whole, foods in their most natural state possible.
Eat whole foods that are high in fiber:
Soluble fiber dissolves into a jelly and adds bulk to the stools. When soaked in water, soluble fiber often creates a jelly or gummy like substance.
Besides being excellent for your diet for constipation and lowering cholesterol, soluble fiber binds sugar to it so it is good for diabetics. It also binds to fat, it protects the body against cancer.
Beans, such as lentils, chickpeas, etc, are an excellent source of
soluble vegetable fiber:
Fruits such as:
Insoluble fiber helps increase movement and aids peristalsis in the intestine which is exactly what we want to do for constipation!
Cereals are foods high in insoluble fiber:
Foods that are high in pectin:
Eat a low-fat diet
Avoid fruit juices, eat whole fruits instead.
Avoid foods that are difficult to digest and that contain little or no fiber: