Constipation is a common complaint that many people feel. Passing stools less than three times per week, hard stools, inability to have a bowel movement, are common symptoms of constipation.
Constipation is often caused by a poor diet, dehydration, or the consumption of certain medications. Fortunately, constipation can be overcome easily, one of which is by consuming foods rich in fiber, as reported by the Verywell Health page.
Launching from several sources, the following foods can easily overcome constipation:
Not only as a snack when watching movies, in fact the fiber content in popcorn can overcome constipation. This is because popcorn is low in calories and has lots of fiber in it and is an effective constipation remedy, as reported by the WebMD page.
However, it should also be noted that butter or salt are often used as popcorn toppings. Too much butter or salt can reduce the benefits of the popcorn.
2. Sweet Potato
Quoting from the Medicinenet page, one medium-sized sweet potato with skin contains about 3.8 grams of fiber which can help facilitate the process of the digestive system.
The high fiber content in sweet potatoes can prevent and help relieve constipation. The skin of the sweet potato contains most of the fiber, so when roasting or processing, do not remove the skin from the sweet potato.
3. Plums
Plums contain about 3 grams of fiber per 1/4 serving and are widely used as a natural remedy for constipation. The fiber in plums, namely cellulose, can increase the water content in the stool and facilitate the disposal process.
In addition, the phenolic compounds contained in plums can nourish the intestines and treat constipation. Plums can be eaten directly or processed in the form of salads, cereals, or smoothies. That's according to the Healthline page.
4. Wheat Bread
Avoid consuming white flour or white rice to treat constipation. Instead, try eating whole grain breads that are rich in fiber and low in fat. Whole grain bread which is rich in fiber can maintain intestinal and heart health. That's what was reported from the Everyday Health page.
In addition to whole wheat bread, brown rice, rye, oatmeal, quinoa is an alternative food that can overcome constipation and is suitable for dieting.
5. Nuts
Reporting from the Women's Health page, nuts provide a combination of soluble fiber and insoluble fiber, which can thin out stools and make the elimination process easier. In addition, the fiber in nuts also feeds the good bacteria in the gut and keeps the digestive system healthy.
6. Broccoli and Spinach
Broccoli contains sulforaphane which is a substance to facilitate the digestive process and protect the intestines. These substances can also help prevent the growth of some gut microorganisms that can interfere with the digestive system, as reported by the Medical News Today page.
In addition, green vegetables such as spinach can help add mass to the stool and make it easier to pass through the intestines.