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How to Relieve Constipation

how to relieve constipation

Ways to Relieve Constipation

Increase the number of whole grains that you eat. What is a whole grain? This is a grain that is unrefined. Things made with whole-wheat flour contain whole grain, but things made with white flour don’t. Whole grains are great sources for dietary fiber.

You should have 6-11 servings of whole grains each day. This may seem like too much, but serving sizes aren’t that large. A sandwich made with 2 slices of whole wheat bread contains 2 servings of whole grains.

Good sources of whole grains include oatmeal, whole grain rice, whole grain cereals, and sprouted whole-wheat pasta.

If you prefer the taste of processed flours, you can ease yourself into whole grains. For example, mix whole wheat pasta with white pasta. You’ll increase your fiber intake and keep some of the taste that you love. It is a great diet on how to relieve constipation.

One source of dietary fiber that is extremely helpful for keeping a healthy bowel is flaxseed. Adding about a tablespoon of ground flaxseed to your diet can improve your regularity and ease of bowel movements.

Flaxseed can be added to yogurt, cereal, sauces, or anything that you choose. Many people find the nutty flavor of flaxseed an excellent compliment to their diet.

Limit your consumption of meat. Meat is difficult for the body to process. You don’t have to completely eliminate it, but limiting it is a good idea. You should have 2-3 servings of protein each day. Suppressing that hunger for meat would be a good method for relieving constipation.

Remember, one serving of meat is about the size of the palm of your hand. You can also use some plant sources to provide your protein needs. Choices such as nuts and beans are good sources of protein and can be good in the diet for constipation sufferers.

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