Constipation is more common than we think, and often, a few dietary tweaks can make a world of difference. According to Dr. Sarang Bajpai, Surgeon at Echelon Hospital, one of the most effective ways to ease constipation naturally is by increasing fiber intake. Dietary fiber not only improves bowel regularity but also supports overall gut health.
Here are the top 10 high-fiber foods that can help relieve constipation naturally:
1. Chia Seeds
Packed with both soluble and insoluble fiber, chia seeds absorb water and expand in the gut, helping to soften stool and stimulate bowel movements. Add a spoonful to your smoothie, yogurt, or overnight oats.
2. Apples
An apple a day does more than keep the doctor away, it also keeps your bowels moving. Apples contain pectin, a type of soluble fiber that aids digestion and supports regular bowel movements.
3. Oats
Oats are a rich source of soluble fiber, especially beta-glucan, which adds bulk to stool and helps it pass more easily. They're perfect for breakfast or added to baked goods.
4. Lentils
Lentils are fiber powerhouses, providing about 15 grams of fiber per cooked cup. They also offer protein and essential nutrients, making them a great option for digestive and overall health.
5. Flaxseeds
Flaxseeds are high in both fiber and omega-3 fatty acids. Ground flaxseeds are more easily digested than whole ones and can be mixed into cereals, smoothies, or soups.
6. Pears
Pears are not only delicious but also high in fiber and water content. The skin contains most of the fiber, so enjoy them unpeeled for maximum benefit.
7. Prunes
Also known as dried plums, prunes are a time-tested remedy for constipation. They’re rich in both fiber and sorbitol, a natural sugar alcohol that has a mild laxative effect.
8. Broccoli
This cruciferous vegetable is loaded with insoluble fiber, which adds bulk to stool. Steamed or raw, broccoli supports healthy digestion and gut flora.
9. Sweet Potatoes
Sweet potatoes offer a gentle way to boost fiber intake. They're particularly high in insoluble fiber, which helps push waste through the digestive tract efficiently.
10. Beans
Whether it’s black beans, kidney beans, or chickpeas, legumes are excellent fiber sources. They help maintain gut health, prevent constipation, and regulate blood sugar levels.
Tips for Increasing Fiber Intake Safely
-
Start slow: Gradually increase fiber to avoid gas or bloating.
-
Stay hydrated: Fiber works best when you drink enough water.
-
Include variety: Mix different fiber sources for balanced gut health.
At Echelon Hospital, we emphasize preventive healthcare and holistic digestive wellness.
Dr. Sarang Bajpai and our expert team provide compassionate, evidence-based care tailored to your needs. If you’re struggling with constipation or related digestive issues, don’t hesitate to consult our specialists.
Formerly SSD Hospital, now redefined as Echelon Hospital – where care meets innovation.
✅ Take the first step toward better gut health today, your body will thank you.
๐ Visit Us:
๐ Call Us: +91 8989 58 5050
๐ง Email: hello@ssdhospital.in
๐ Website: www.ssdhospital.in
Comments
Post a Comment