A diet that’s too low in fiber may be to blame for your sluggish digestive tract. Add these delicious high-fiber foods to your diet and get going again.
A diet that’s too low in fiber may be to blame for your sluggish digestive tract. Add these delicious high-fiber foods to your diet and get going again.
Pick Berries for a Sweet Treat
For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams. Berries also are low in calories, so you can eat a big bowl of plain berries with low-fat whipped cream as dessert or toss them on your breakfast cereal, or mix them in pancakes.
Pop Up Some Air-Popped Popcorn
Popcorn is a great low-calorie way to get more fiber in your diet, especially if a lack of fiber is your constipation cause. However, if you pile on the salt and butter, you could undo some of its benefits. Go for air-popped or a healthy variety of microwave popcorn some microwave popcorns are butter-flavored and low-fat.
Try Beans for a Big Fiber Boost
Cup for cup, beans can provide twice as much fiber as most vegetables, and making them a regular part of your healthy diet will help ward off constipation.
Snack on Healthy Dried Fruit
Dried fruits, such as dates, figs, prunes, apricots and raisins are another great source of dietary fiber that acts as a constipation remedy. Like fiber, sorbitol is a type of carbohydrate and has a molecular structure similar to sugar. Fiber isn’t digested and so it retains water as it passes through your gut. The water softens your stool, helping to relieve constipation.
Switch to Whole-Grain Bread
Whether for sandwiches or with a meal, the bread you eat should be made from whole grains to help keep constipation away. Whole-grain breads are low in fat and high in dietary fiber and complex carbohydrates.
Start Your Day With a High-Fiber Cereal
Years ago high-fiber breakfast cereals tasted like cardboard, but not anymore. Choose a cereal that has at least 5 grams of fiber per serving. If your favorite cereal doesn’t have a lot of fiber, add your own: Sprinkle a few tablespoons of wheat bran or flaxseed on top. If lack of fiber is a constipation cause for you, starting the day with a bowl of high-fiber cereal is a smart move.
