Is Constipation Giving You A Headache? Here Are Foods To Help You.

Signs and symptoms of constipation

Constipation refers to the process in which individual have difficulty in passing out stool.  One is also classified as constipated if he or she passes stools less than three times in a week. Many people across the world suffer from constipation albeit with silence. The disease is most common in children and adults because its frequency increases on the extremes of ages. Some signs that an individual with constipation may show include feeling of incomplete defecation, manual removal of stools and hard stools. Other signs include rectal bleeding, pain when defecating and occasionally back pain.

Management of constipation

Constipation is a lifestyle disease which can be managed by modification of lifestyle and eating appropriate meals. Our major focus for today will be on foods which help in preventing constipation. In general, increasing the amount of fiber and increased hydration has been known to improve the condition. Reducing foods and other substances that have a constipating effect is also essential.

Fruits and constipation

Fruits offer a better solution to constipation because of the fibers they contain. There are two types of fibers; the soluble fibers and the insoluble fiber. Soluble fiber increases the water content of the stools by attracting water from the intestines. This makes the movement of the stool more efficient due to reduced friction. The insoluble fibers act by adding bulk to the stool thereby helping in the propelling of the stool. Increasing fruits intake will help add fiber in the diet thereby eliminating constipation. A few examples of fruits that are helpful in eliminating constipation include apples, pears, watermelon and bananas among other fruits. Others fruits include oranges, berries, and tangerines.

Vegetables and constipation

Increasing the amount of vegetable intake is also quite important in managing constipation. Green vegetables such as kales and spinach are very important in managing the condition. Other important vegetables that help in relieving constipation include broccoli, Brussels, carrots, and potatoes.

Water and constipation

Regularly drinking water has been proven to an effective and efficient way of preventing and to some extent relieving constipation. It is recommended that individuals should decease from drinking alcohol and taking coffee and soda drinks since this can worsen the situation.  Avoiding medications which have the side effects of constipation is necessary and it is important to inform your physician on the condition.

Whole grain cereals and constipation

Another important way of eliminating constipation is by taking whole grain meals and cereals. Cereals include rice, sorghum, barley wheat, maize, millet, oats, and  amaranth. It is important to avoid the processed products because when processed they lose the fiber value which is the most important in reducing constipation.

Other ways of reducing constipation.

Most importantly, having a lifestyle modifications in which individuals avoid fast foods and fries is necessary. Another important thing is avoiding the unhealthy habit of holding stools for a longer period of time. This will help in preventing fecal compaction in the rectum and the sigmoid colon. Increasing the amount of water taken daily is also important and can not be underestimated. Water acts as a solvent and will help in solving the compacted wastes enabling easy release.