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Constipation is defined as an abdominal disorder where the patient suffers from infrequent bowel movements that are hard to pass and experiences pain while passing motions. Other symptoms of constipation include distension, pain in the abdomen, flatulence, bloating, headaches and fatigue. In most cases, constipation is caused by lack of sufficient quantity of fiber in one’s diet and can be corrected by increasing the intake of fiber.
A simple, best and healthy way of increasing the fiber content in your diet is by adding or increasing the consumption of vegetables and fruits rich in fiber and frequent intake of hydrating liquids, such as water and natural juices.
Vegetables, fruits and other plant sources are rich sources of dietary fibers. Cucumbers, carrots, tomatoes, celery and zucchini contain insoluble fibers that encourage the passage of food that has been digested through the body. It also helps in increasing size, weight and softening the stool enhancing easier and regular bowel movements. Thus, reducing, preventing and eliminating constipation symptoms.
The National Digestive Diseases Information Clearinghouse (NDDIC) states that the easiest way of reducing constipation risks is by including anything between twenty to thirty five grams of fiber as one’s daily dietary needs. Other than vegetables and fruits, one can consume insoluble fiber from other sources like seeds, breakfast cereals and whole wheat bread, brown rice, bulgur, barley and couscous. Not only does a fiber rich diet ensure a check on constipation, but helps in reducing any signs of diarrhea as the above mentioned foods also help in pulling and storing additional moisture from the bowels, within the body itself.
Strawberries, blueberries, apples and pears contain soluble forms of fiber within them. Lentils, legumes, beans, dried peas. Oat bran and oatmeal, nuts and seeds are few other sources that provide soluble fiber. Including these food items regularly in one’s diet can help in lowering the cholesterol levels and controlling the blood glucose level.
Other than consuming diet low in fiber, there are many other reasons for constipation, such as intake of fried food or high fat-containing food items, like cheese, meat and egg, in large quantities. Eating processed food very frequently or consuming dehydrating liquids like alcohol, tea, coffee and caffeinated sodas regularly can trigger constipation. On the other hand, consuming hydrating liquids, such as water or natural juice, can provide relief and ease the symptoms.
Contact your physician for additional information on constipation and for medical or non-dietary treatments for relieving and controlling constipation symptoms.
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