Constipation is more than just not being able to have a bowel movement. Constipation can cause a range of problems, including nausea, leg pains, headache, flatulence, fever and loss of appetite. Even if bowel movements are occurring, but happen to be hard to pass or do not happen on a regular basis, one could still have constipation.
If you take in the right amounts of foods, in the right combinations, your bowel movements should be easy to pass. Aim for a balanced diet of wholesome foods that provide at least 25 to 30 grams of fiber per day (fiber helps move waste out) and be sure to stay well-hydrated (liquid helps fiber move waste out). Ask your doctor or a nutritionist for diet guidelines to ensure regularity.
Fruits and veggies will add bulk and fiber to your diet and help relieve constipation. You may, however, want to avoid those vegetables that are known to cause flatulence (i.e. cabbage, sprouts, beans and foods such as nuts and also some dried foods). Processed, fatty foods and fried foods are also best avoided. (Try these top 8 fruits for optimal health.)
You've probably heard that prunes are effective in relieving constipation but figs are also an excellent choice. Well known throughout time as one of the best home remedies for constipation, figs can be soaked over night in water and be ready for breakfast the next morning. You can eat figs plain, or chop them up and stir them into oatmeal and yogurt. You can also use figs as the base for a homemade blended drink: Combine three or four figs, goat milk and prune juice in a blender and puree. This is a super drink that when taken regularly for several days will usually help relieve constipation. (Cooking with fresh figs)
Whole grain breads, cereals and pastas are high in fiber and can be effective in helping to move waste out of the body and keep the bowels functioning optimally.
Add exercise to your daily regime. Studies show that sedentary people tend to suffer with constipation as compared to people who get regular physical activity.
Home remedies for constipation consist of basic lifestyle changes that will benefit your overall health as well as relieve constipation symptoms. However, if symptoms persist, see your doctor to determine the cause and rule out more serious conditions.
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