According to the Indonesian Gastroenterology Association, constipation is a bowel disorder that is defined as having hard and dry bowel movements, characterized by irregular bowel movements and difficulty passing stools, or both. Constipation occurs when residual food that has been in the form of feces (stool) stays in the colon for a long time and causes it to become solid and pass through.
One of the best you can do to relieve constipation is to pay attention to your diet, especially your daily fiber intake. A woman aged 31-50 is advised to consume 25 grams of fiber daily. Getting enough fiber intake is important for maintaining weight, preventing obesity and good for colon health.
Well, here are 7 high-fiber foods that can be your choice to treat constipation:
- Apple
Apples are rich in fiber. In fact, one medium apple contains 4.8 grams of fiber. Apples also contain pectin, which is fermented quickly in the intestines, causing air to be pushed into the colon so that it can soften stools and reduce transit time before being excreted during bowel movements.
- Green Vegetables
Green vegetables have so many benefits for your health, because besides having a high fiber content, spinach, broccoli, and other green vegetables are also rich sources of folic acid, vitamin C, and vitamin K which are beneficial for the body. Green vegetables play a role in adding weight to the stool because they contain insoluble fiber so it is easier to pass through the colon. One cup of spinach (180 grams) contains 4.7 grams of fiber. You can make various creative menus from green vegetables.
- Berries
Strawberries, blackberries, and raspberries are examples of the types of berries that you can consume to relieve constipation problems. You can get 8 grams of fiber in every glass of blackberries and raspberries you eat, while strawberries contain half. In addition, berries also contain antioxidants that are useful for improving memory, protecting you from free radicals, and maintaining your heart health.
- Beans
String beans, peas, and peanuts are one of the cheapest high-fiber foods groups. You can mix different types of nuts into your food to increase the mass and weight of the stool so that it passes through the large intestine more easily.
- Processed Wheat
Oats and bread are processed wheat foods that can relieve constipation. A study in the UK states that by consuming two oat biscuits every day, it can increase the frequency and consistency of bowel movements and reduce pain due to constipation in participants aged 60-80 years. Choose the type of oats that contains more fiber and can be used as an alternative to your daily diet.
- Chia Seed
Chia seeds are one of the most fiber-dense foods. In every 28 grams of chia seeds, there are 9.8 grams of fiber. Chia seeds will absorb water up to 12 times of their weight so they can soften the stool and provide a weight that makes it easier to pass through the colon. Another advantage of chia seeds is that they can be easily added to almost any dish, sprinkle them with chia seeds and your food will contain lots of fiber.
- Coffee
Coffee although, there’s no fiber in coffee, some research shows that it can stimulate bowel movement. Every time we eat, our stomach stretches and sends a signal to our colon that something must go out. The body sends these signals by a process called peristalsis, by contracting muscles in the small intestine to move food from the stomach. Coffee plays a role in speeding up the process.
To prevent constipation, we must also pay attention to the amount of daily water intake, do regular exercise, and maintain a healthy lifestyle. In addition, you can also improve the pattern of bowel movements by getting used to doing it at the same time every day. Immediately consult a doctor if the problem of constipation does not go away or gets worse.
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Sources :
Hrustic, A. (2018). The 12 Best Foods For When You're Super-Constipated. Women's Health. [online]. https://www.womenshealthmag.com/food/a19943153/food-for-constipation/
Meenks, S. Link, R. Mandl, E. (2021). The 17 Best Foods to Relieve Constipation. Healthline. [online]. https://www.healthline.com/nutrition/best-foods-for-constipation
Orenstein, B. W. (2017). 10 Good Foods to Help Relieve Constipation. Everyday Health. [online]. https://www.everydayhealth.com/digestive-health/diet/foods-that-help-relieve-constipation/
Women's Health. (2018). Why Coffee Makes You Poop All The Time. Women's Health. [online]. https://www.womenshealthmag.com/health/a19982674/why-coffee-makes-you-poop/