High-fibre foods for constipation are essential in our quest for healthier living. Do you know? According to an Indian survey, nearly 22% of India’s adult population suffers from constipation, and Kolkata tops the charts with 28%.
A common digestive problem that can interfere with day-to-day living is constipation, which can be effectively relieved by including certain foods in your diet, along with sufficient fluid intake with the food.
Since maintaining digestive health is essential, we at Chirag Global Hospitals have compiled a thorough list of the top high-fibre foods for constipation.
Commonly Available High-fibre Foods for Constipation Relief
Horse Gram:
Horse gram, a lesser-known but highly nutritious legume, is rich in fibre, which makes it an excellent choice for aiding digestion. A single serving can provide a significant portion of the daily recommended fibre intake.
This legume bulks up stool and promotes smoother bowel movements, reducing the symptoms of constipation. To incorporate horse gram into your diet, consider adding it to soups or salads or cooking it as a side dish seasoned with herbs and spices.
Ragi:
Ragi, or finger millet, is another fantastic source of dietary fibre. Available primarily in malt or porridge, ragi can be a soothing, fibrous addition to any diet. Regular consumption helps maintain digestive health and prevent constipation.
Ragi porridge for breakfast can kickstart the digestive process for the day, while ragi malt is a refreshing, nutritious drink to include in your diet.
Incorporate Ghee in Regular Diet:
While ghee is a form of fat, it also aids digestion. Adding a moderate amount of ghee to a regular diet can help lubricate the intestines and facilitate the easier passage of stools.
This can be particularly beneficial for those suffering from constipation. Ghee can be added to hot cooked dishes or even to warm beverages like milk to enhance absorption and ease constipation.
Barley:
Barley is a wholesome grain packed with soluble and insoluble fibre, making it an excellent choice for digestive health. It helps with regular bowel movement and balances the gut flora, supporting overall gastrointestinal health.
Barley can be enjoyed in many forms, from barley water, a popular digestive aid, to being incorporated into bread, soups, and stews.
Whole Wheat:
Whole wheat is superior to refined grains because it retains all parts of the grain kernel, including the fibre-rich bran. Regular intake of whole wheat products can significantly improve bowel regularity and prevent constipation.
For a simple dietary shift, substitute white bread and pasta with whole wheat alternatives to increase your fibre intake effortlessly.
Karjura (Dates):
Dates are not only delicious but also a rich source of fibre. They contain soluble and insoluble fibre, which helps draw water into the digestive tract and promote quicker bowel movements.
Dates can be eaten alone, added to dairy products like yoghurt, or used in baking to add natural sweetness and digestive benefits.
Grapes:
Grapes are a juicy fruit with a high water and fibre content, making them ideal for preventing and alleviating constipation. The skin of grapes contains insoluble fibre, which adds bulk to stool and speeds up its passage through the intestines.
Eating a small bowl of grapes often can contribute to a healthy digestive system and prevent the discomfort of constipation.
Milk:
While milk is not high in fibre, it can be part of a balanced diet to prevent constipation when combined with other fibre-rich foods. It is an excellent source of vitamins, proteins, and minerals, particularly calcium.
Some people find that warm milk can help stimulate bowel movements, although this can vary from person to person. It’s essential to monitor how your body responds to milk in your diet and adjust accordingly.
High-Fibre Fruits For Constipation Relief
Some fruits that can soften tools are:
Apples:
The timeworn slogan, “An apple a day keeps the doctor away,” still fits, especially when dealing with constipation. Apples are high in fibre, including pectin (a soluble fibre that aids bowel regularity). This is why they are great at softening tools, eventually leading to bowel movements. In addition, apples include pure sugars, including fructose, that can assist digestive function by acting as a mild laxative.
How To Eat: Slice apples and have them as a snack, or add them to your salad.
Papayas:
Thanks to their high water and fibre levels, papayas are already popular as one of the best fruits for overall digestion. They are an excellent option for supporting gut wellness and reducing constipation because they are nutritious, sweet, and a great source of fibre, vitamins, and minerals.
How To Eat: Slice them and eat them raw. Or, if you want a bit of variety, grill them, add yoghurt, and sprinkle some cinnamon powder on them for a tasty dessert.
Oranges:
Citrus fruits like oranges contain more than vitamin C. They’re also high in fibre. One regular-sized orange contains about 3 grams of fibre, mostly soluble fibre. This soluble fibre absorbs water, adding volume to the faeces and assisting in bowel motions. Oranges also contain flavonoids and other compounds that maintain digestive health and guard against gastrointestinal illnesses.
How To Eat: Enjoy a refreshing orange or make it into a glass of fresh juice for a fibre-packed drink. Add orange slices to salads, yoghurt, or cakes for an extra citrus flavour boost.
Bananas:
A simple and nutrient-dense food, Bananas can help ease constipation. Although they have less fibre than some other fruits, they nonetheless have both insoluble and soluble fibre types. Pectin, a soluble fibre in this fruit, aids in stool regulation and digestive wellness. Consuming bananas when they are ripe can guarantee that their fibres dissolve quickly and aid in passing through the gut.
How To Eat: Eating bananas directly is very tasty. However, one can make smoothies and ice creams through them and cherish them.
Major Fluids To Manage Constipation
Apart from veggies and fruits, some fluids can also help relieve constipation. They are:
Water:
Eating a diet high in fibre is crucial for alleviating constipation. But are you making sure you get enough water to stay properly hydrated?
Dehydration is a typical cause of constipation. A dehydrated individual’s digestive tract cannot adequately add liquid to dry faeces. Therefore, drinking lots of water can ease constipation and calm the intestines.
Lemon Water:
Including lemon water in your beverage routine is one of the best things you can do for your gut. This refreshing and hydrating beverage plays a significant role in digestion.
Lemons contain vitamin C and citric acid, which stimulate gastric juices to aid in food breakdown in the stomach. This results in better digestion and less constipation.
Lemons’ alkalising properties help balance pH levels for improved gut health. So, lemon water is an excellent choice for constipation.
Coconut Water:
Coconut water is an electrolyte-rich drink that replenishes body fluids and supports overall hydration. Regular consumption has long been praised for softening stool, promoting stool movements, alleviating digestive discomfort associated with constipation, and relieving abdominal cramping.
Plus, the tender coconut portion has fibre, which adds bulk to the stool while aiding healthy digestion and overall digestive wellness! Including it in daily life, routine can prevent dehydration while supporting regular bowel movements to support overall digestive wellness. So, think of it when you feel bloated, constipated or acidic.
Buttermilk
In India, buttermilk is considered beneficial for digestion. It contains probiotics that help to maintain a healthy gut flora and can ease symptoms of constipation.
It is one of the best fluids to aid in digestion is buttermilk and hence called the nectar for human beings. It is rich in healthy bacteria and lactic acid, which maintains a healthy gut. Also, it has been used as a healthy drink during bowel movement disturbances, for ages.
High-Fibre Vegetables To Ease Constipation
Vegetables are no doubt plentiful in insoluble fibre. This makes them an excellent diet for your gut health:
Broccoli:
This cruciferous vegetable adds a burst of green to your plate and contributes significantly to your daily fibre intake. Broccoli is known for its high fibre content, making it an ideal choice for those seeking constipation relief. A mug of crushed broccoli produces about 2.4 grams of fibre.
How To Eat: Roast or stem these vegetables and eat them as a side meal. Cooked broccoli can also be mixed into stews or purees for a creamy taste.
Spinach:
Dark, leafy greens like spinach are rich in iron and fibre. They also contain a high concentration of water, which facilitates easier stools. Thus, incorporating spinach into your diet can help regulate bowel movements and relieve constipation.
How To Eat: Fresh spinach leaves go well with everything, including sandwiches, salads, and other foods. For an additional nutritional boost, try spinach with soups or smoothies.
Sweet Potatoes:
Swap regular potatoes with your sweet counterparts. Sweet potatoes offer a healthy dose of fibre, along with essential vitamins. They include “resistant starch,” a form of starch that supports regular bowel motions. Sweet potatoes also contain high levels of potassium and vitamins, which have wellness benefits besides assisting with digestion.
How To Eat: Sweet potatoes are suitable for baking and roasting. They can also be used as an ingredient for burritos or tacos or as a healthy topping for toast.
Beets:
Beetroot is an excellent source of nutritional fibre. It is a natural source of sugars and other compounds that work as mild laxatives. These substances help to stimulate bowel movements and aid in the flow of stool throughout the intestinal tract, which eases constipation.
Beets are high in quantity of water that aids in keeping the digestive tract well-hydrated. A proper hydration regimen is vital to loosening the stool and preventing constipation.
How To Eat: Grate the beets and have them as your salad topping. Also, smoothies and beet soups can be other options.
Carrots:
Lastly, carrots offer a satisfying crunch while delivering a respectable amount of fibre. A typical-sized carrot provides about 2 grams of fibre, mostly insoluble fibre. By giving the stool more volume, this kind of fibre encourages consistent bowel motions and wards off constipation. Additionally, beta-carotene, a powerful antioxidant in carrots, benefits digestive health and can decrease the possibility of digestive problems.
How To Eat: Eating raw carrots is the simplest way to have this root vegetable. Soups, Juices, and sticks are also some other choices to go for.
What Are Some Foods To Avoid When Constipated?
Processed Foods:
Highly processed foods, often low in fibre and nutrients, can contribute to constipation. Avoiding these items can significantly impact digestive health and prevent future bouts of constipation.
Red Meat:
Red meat, while a good source of protein, can be more challenging to digest and may contribute to constipation. Balancing meat consumption with high-fibre foods for constipation is key to maintaining digestive harmony.
Fried and Fatty Foods:
Fried foods and foods high in unhealthy fats, such as chips, crisps, and fried meats, can slow down digestion and contribute to constipation. These foods are also often low in fibre and nutrients, making them less beneficial for overall health. Choose healthier cooking methods like grilling, baking, or steaming and incorporate more whole foods into your diet to support digestive health.
What Are Some Constipation Home Remedies for Long-Term Relief?
Hydration Habits for Digestive Harmony:
Proper hydration is vital to maintaining a healthy digestive system. Boost your water intake to soften stools, promoting smoother bowel movements. Chirag Global encourages the intake of water as per the body’s needs when the person feels thirsty.
Fibre-Rich Delights:
Incorporate high-fibre foods for constipation, like fruits, vegetables, and whole grains, into your diet. These act as natural laxatives, aiding in regular bowel movements. At Chirag Global Hospital, our nutrition experts can guide you in creating a fibre-packed meal plan.
Exercise:
Regular physical activity stimulates the digestive tract, preventing constipation. Encourage brisk walking, yoga, or cycling to promote a healthy bowel routine. Chirag Global Hospital offers personalized fitness plans to suit your needs.
Conclusion
Constipation need not be a roadblock to your well-being. Adopting effective home remedies and seeking constipation treatment at Chirag Global Hospital can unlock relief and regain control over your digestive health. Incorporate high-fibre foods in your diet for constipation.
Don’t let constipation hinder your daily life—take proactive steps toward a comfortable and fulfilling lifestyle today! Book an appointment today for your ongoing constipation stress at Chirag Hospitals.