Tags: Health Topics | food | constipation

10 Foods That Cure Constipation

By    |   Monday, 17 Aug 2015 04:32 PM

Most constipation can be helped with lifestyle changes, including choosing the right food.

The National Institute of Diabetes and Digestive and Kidney Diseases define constipation as having “fewer than three bowel movements in a week.” Difficulty passing stool is another symptom of constipation.

For constipation the most important dietary considerations are getting enough liquids and fiber. WebMD said most adults need between 25 grams (women) and 38 grams (men) of fiber daily. Many Americans get fewer than 15 grams in their daily diet. Here are 10 foods that can help fiber intake and keep your digestive track moving.

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1. Prunes — According to The George Mateljan Foundation for the World's Healthiest Foods, prunes are a well known cure for constipation. A cup of prunes has about 12 grams of fiber.

2. Raspberries — The Mayo Clinic said 1 cup of raspberries contains 8 grams of fiber.

3. Beans — Beans and peas are among the most efficient ways to add fiber to the diet. According to Mayo Clinic experts, a cup of cooked black beans has 15 grams of fiber. A cup of cooked split peas has 16.3 grams of fiber.

4. Sweet Potatoes — A sweet potato in the skin can have about 7 grams of fiber, according to SELF Nutrition Data.

5. Carrots — A cup of carrots has 4 grams of fiber according to SELF Nutrition Data.

6. Corn — Yellow corn is high in fiber, packing about 12 grams of fiber in every cup, according to SELF Nutrition Data. A cup of corn bran can have as much as 60 grams of fiber.

7. Apples — Mayo Clinic said a medium apple with skin contains 4.4 grams of fiber.

8. Whole Wheat Flour — A cup of cooked whole wheat spaghetti can contain 6.3 grams of fiber, according to Mayo Clinic.

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9. Bran — SELF Nutrition Data lists 25 grams of fiber in a cup of wheat bran. Bran cereal flakes are going to have significantly less fiber at about 5 grams of fiber in every serving.

10. Artichoke — Nutrition facts on artichokes list about 7 grams of fiber in a medium artichoke.

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Most constipation can be helped with lifestyle changes, including choosing the right food.
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Monday, 17 Aug 2015 04:32 PM
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