Many of us, sometimes, experience full stomach and what we need at that particular time, is a way to ease off. The cause of constipation is our bad choices of food. The only way out is to stock our meals with better food choices and plenty of fluid. 1 Fruits, Vegetables, Beans, and Whole Grains

As fibre travels along the large intestine, it absorbs fluids to bulk up and soften waste materials. That helps stool pass more easily through the colon, where muscle contractions move it along. Fibre is, particularly, dense in the skin, stems, and leaves of fruits and plants, so peel off their skins, if you want effectiveness. Dark green leafy vegetables like spinach, broccoli, etc., work wonders, because of their high magnesium content.

1 Fruits, Vegetables, Beans, and Whole Grains

As fibre travels along the large intestine, it absorbs fluids to bulk up and soften waste materials. That helps stool pass more easily through the colon, where muscle contractions move it along. Fibre is, particularly, dense in the skin, stems, and leaves of fruits and plants, so peel off their skins, if you want effectiveness. Dark green leafy vegetables like spinach, broccoli, etc., work wonders, because of their high magnesium content.

2 Prunes

Prunes or dried plums act as a mild laxative. They stimulate muscles to push waste through the large intestine. Five prunes provide about three grams of fibre, but, because prune juice is, equally, effective as a laxative, researchers doubt that fibre is the key. More likely, the effect is due to prunes? high content of sorbitol, a sugar alcohol.

3 Coffee and Other Hot Liquids

Part of the reason why hot liquid is good is that it helps move the bowels. Coffee may also trigger intestinal muscles to contract. It?s not a good long-term solution, especially, because coffee is a diuretic (so drink plenty of water as well), but in the short term, it should help do the trick.

4 Water

Fibre needs water to work its magic. When we don?t drink enough water, our bodies pilfer it from our waste, leaving stools hard Do you have constipation? and difficult to pass. Make water more enticing by adding sliced seasonal fruits, like strawberries, peaches, watermelon, or citrus fruits.

5 Flaxseed and Psyllium

Try drinking a cup (250 millilitres) of warm milk with a teaspoon (5 millilitres) of ground flaxseed mixed in it before bedtime. Sprinkle two tablespoons (25 millilitres) flaxseed over cereal or in a fruit smoothie in the morning. And look for cereals that list psyllium as one of the first ingredients.

European-Style Salad

In Europe, many people eat their salads at the end of the meal. Adding that crunchy fibre as a finishing touch can help push the rest of the food through the digestive tract. Eating fruit one hour before or after a meal can also be helpful.

4 Water

Fibre needs water to work its magic. When we don?t drink enough water, our bodies pilfer it from our waste, leaving stools hard Do you have constipation? and difficult to pass. Make water more enticing by adding sliced seasonal fruits, like strawberries, peaches, watermelon, or citrus fruits. 5 Flaxseed and Psyllium

Try drinking a cup (250 millilitres) of warm milk with a teaspoon (5 millilitres) of ground flaxseed mixed in it before bedtime. Sprinkle two tablespoons (25 millilitres) flaxseed over cereal or in a fruit smoothie in the morning. And look for cereals that list psyllium as one of the first ingredients.

European-Style Salad

In Europe, many people eat their salads at the end of the meal. Adding that crunchy fibre as a finishing touch can help push the rest of the food through the digestive tract. Eating fruit one hour before or after a meal can also be helpful.

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