7 Foods To Eat If You Are Constipated
As you may know, almonds are packed with heart-healthy fats and various nutrients. They are also an excellent source of soluble fiber, with two handfuls containing about 3.5 grams.
Research shows that not eating enough fruits and vegetables makes one more susceptible to constipation. When battling constipation, broccoli is one of the healthier choices, with over 5 grams of insoluble fiber per cup.
3. BLACK BEANS
Black beans are one of the most abundant sources of soluble fiber around, containing over 15 grams in just 1 cup. These legumes are also an excellent source of protein. If you’re constipated, these tasty beans should be on your plate.
4. GROUND FLAXSEED
Flaxseed is an incredibly versatile fiber source. Ground flaxseed can be added to pretty much any kind of food or beverage (they’re fantastic as a smoothie ingredient!) One tablespoon of the stuff contains almost 3 grams of soluble fiber.
5. HIGH-FIBER CEREAL
Breakfast time is an opportunity to attack constipation first thing in the morning. Skip the sugar-laden stuff and reach for cereal that contains at least 5 grams of fiber per serving. Dr. Karlitz recommends Fiber 1 and All Bran.
Speaking of breakfast, oatmeal is an excellent choice because of its wide range of health benefits. In addition to being heart healthy, oatmeal helps balance cholesterol levels and eases digestion. A ¾ cup serving of oats contains 3 grams of soluble fiber.
7. PRUNES OR PRUNE JUICE
Prunes contain a substance known as dihydrophenylisatin, a natural laxative that aids muscles contractions. Prunes also include sorbitol, a sugar alcohol that may also serve as a laxative. Individuals sensitive to sugar substitutes should refrain, however.