Best food for constipation

The things that you eat affects your gut health.Here are some food items that can help you if you are suffering from constipation: 

1. Oats: It's better to have oats in place of bread in your breakfast because they are rich in good heart friendly fibres. They also contain a fibre, beta-glucan which is a powerful soluble fibre. This lowers the blood sugar, increases insulin response and also reduces the LDL levels. You can use oats in any recipe you like, be it pudding or cheela but keep in mind that ready to eat or instant oats are not the right choice. They have artificial sweeteners and sugars added. Taking oats as your healthy breakfast will provide you enough fibre for a regular bowel movement.

2. Apples: Apples are a good source of fibre. A medium apple contains nearly 4 grams of fibre. It has an insoluble fibre called pectin and also behaves like a laxative. You can have the apple as it is with the skin or you can make a healthy dessert with it.

3. Yoghourt: Yoghourt is loaded with probiotic bacteria which will help you in the digestive process and clear out your gut. Adding Yoghurt everyday to your diet will help in cleaning your tummy along with flushing the gut with good bacteria. As yoghurt lacks fibre it is advised to add on some fibre rich and antioxidant berries to make a healthy and yummy smoothie and enjoy it.

Advertisment

4. Beans: Beans contain nearly 7 grams of fibre per serving. Any kind of beans can be used to prepare a salad, burrito bowl or just add them in your daily daals and have all of its fibre benefits that make you gut healthy.

5. Prunes (also known as dried plums): These are one of the remedies being used for a long time for treating constipation. It is loaded with both insoluble and soluble fibres  and also helps you with gut movement. If you do not like eating prunes you can have prune juice as 5 prunes or a cup of prune juice provides 3 grams of fibre.

6. Flax seeds and Chia seeds: They are a good source of omega 3 fats and protein along with soluble and insoluble fibre. You can have them in your smoothies or can be added to buttermilk or baked food in powdered form to gain its benefits on an everyday basis. One tablespoon of flax seeds and chia seeds contains nearly 3 grams of fibre.

Include enough fibre in your daily meals and drink enough water regularly to avoid constipation and other gut health issues.