Constipation is a classic problem during the summer months because we tend to change our diets, habits, and sleeping hours. All these things affect and alter our intestinal transit. However, there are some foods that help fight constipation because they are rich in fiber.
What is constipation?
Constipation happens when you have a difficult time going to the bathroom. The symptoms might include belly swelling, digestive discomfort, and even moodiness. This problem is usually a consequence of low fiber intake, so the best way treatment to it is to eat foods that help fight constipation.
How much fiber should I eat?
Experts insist on differentiating two types of fiber: soluble and insoluble. Soluble fiber is found, for example, in oat bran, and helps control the amount of sugar in your blood. It is also effective in reducing cholesterol levels.
Insoluble fiber, on the other hand, regulates the intestinal transit and contributes in the increase of the stool mass. This type of fiber is usually found in foods such as wheat bran, although there other foods that contain a significant amount of insoluble fiber.
A fun fact is that wheat bran was the first type of cereal fiber that the European Food Safety Authority called beneficial to help care the digestive health. Of course, since then, other foods have been added to the list.
Foods that help fight constipation
As we already know, foods that help fight constipation are those that are rich in fiber, specifically insoluble fiber. Between these foods you can find nuts, vegetables, and fruits. This way, even if your allergic to one of them, for example people who are allergic to nuts, can still meet the daily requirements of fiber and prevent this uncomfortable problem.
Between the nuts that are rich in insoluble fiber you have almonds and peanuts. If you don’t enjoy eating them raw you can either, spread peanut butter over your daily whole- wheat toast, or sprinkle some almonds over a fresh salad. It will give it a crunchy and delicious touch to it.
The vegetables with the highest levels of insoluble fiber in the world are cooked peas, cooked broccoli, and raw carrot. They also provide you with many vitamins that are essential for your health, including vitamin A and vitamin C.
Legumes are also very rich in insoluble fiber and make a great and healthy vegetarian lunch. The ones the experts most recommend are chickpeas, white beans, and lentils. Cook a good casserole of either one of these at least once a week and you won’t have to worry about constipation ever again.