At some time in your life you may have felt the strain and associated pain of constipation. By changing your diet in seven small ways, you can prevent constipation from happening to you. High fiber and lots of fluids are the key.
- All bread products are not created equal. When you need a loaf of bread from the store, take time to look at the nutrition label. You will find potato, cottage, white, and Italian breads contain one or less grams of fiber per single serving., while whole wheat, cracked wheat, and other bread varieties have two or more grams of fiber per serving size. Choose the highest fiber count per serving size that you can find. Do not be fooled by a product that claims it is whole grain. Look at the label.
- The cereal aisle of the grocery store is populated by many kinds of breakfast foods. Again, you must look at the package label to find a cereal that contains more than two grams of fiber per serving size. Be aware that serving sizes range from one ounce to one cup. If you wish to feel full after eating breakfast, concentrate on finding a cereal that has the most fiber per ounce. Sprinkle bran granules on top of your cereal for added fiber.
- Do not neglect fresh and dried fruit in your daily meals. Diced raw fruit can be added to your cereal. Consider leaving the peeling on such fruits as kiwi, peaches, nectarines, apples, and pears. Vitamins are concentrated just under the peeling and the peeling itself gives your body some fiber. Dried prunes and raisins are natural laxatives and have a moderate amount of fiber. Nothing beats eating a banana for lubricating the intestinal tract and helping with bowel movements.
- Eat your veggies! The best fiber is found in raw vegetables like cauliflower, broccoli, cabbage, and carrots. Try a baked potato or homemade French fries with the skin on.
- Brown or wild rice are delicious side dishes that contain higher fiber and are less processed than enriched white rice. Baked beans or chili with beans can be high-fiber alternatives to the traditional meat and potatoes supper. Add beans instead of meat to casseroles, soups, and stews for the fiber content.
- Hungry for a snack? A bran muffin, popcorn, or a handful of nuts will give you some fiber while satisfying your hunger. Or have a sandwich with crunchy peanut butter and whole wheat bread.
- Remember to drink plenty of fluids during the day. Coffee, caffeinated sodas, and some tea can act as diuretics, removing fluids from your body. Water and juice will loosen your stools and prevent the pain of constipation.
Modifying your diet to increase your fluid and fiber intake is the single best natural prevention for constipation.
