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Foods To Eat And Avoid For Constipation: Constipation is a common digestive problem in which a person has uncomfortable or infrequent bowel movements. Being constipated means that your bowel movements are tough or happen less often than normal. Constipation can further cause pain, bloating, nausea and other uncomfortable symptoms.

While explaining how to get relief from constipation and other digestive problems, Dt. Deepali Sharma, Clinical Nutritionist at the CK Birla Hospital (R), Delhi said that there are a number of things a person can do to prevent and relieve constipation, including eating a healthy diet.

According to Dt Sharma, one of the most important things a person can do to improve their digestive health is to eat plenty of fibre. Fibre helps to bulk up the stool and keep it moving through the digestive system. Good sources of fibre include whole grains, legumes, fruits, and vegetables.

ALSO READ: 5 Common Unhealthy Lifestyle Habits That Can Cause Constipation

How Much Fibre Do You Need To Consume Daily?

Women younger than 51 should aim for 25 grams of fibre daily. Men younger than 51 should aim for 38 grams of fibre daily. Women 51 and older should get 21 grams of fibre daily. Men 51 and older should get 30 grams daily. For adults, the Dietary Guidelines for Americans, 2020-2025 recommends between 2 and 4 cups of vegetables and 1.5 and 2.5 cups of fruit daily depending on the total number of calories needed in a day.

Watch the video below about effective home remedies for constipation:

Best Sources Of Fibre

Dt Sharma listed some healthy and incredible sources of fibre which include:

- Whole grains: whole wheat bread and pasta, oatmeal, bran, brown rice, quinoa

- Legumes: lentils, black beans, kidney beans, soybeans, chickpeas

- Fruits: berries, apples with the skin on, oranges, pears, prunes, figs

- Vegetables: carrots, broccoli, green peas, spinach, Brussels sprouts, sweet potatoes

In addition to eating fibre, Dt Sharma suggests that it is also important to drink plenty of fluids. Staying hydrated helps to keep the stool soft and easy to pass. A person should aim to drink at least eight glasses of water per day. Probiotics are another important part of a healthy gut. Probiotics are live bacteria that are good for the digestive system. They can help to improve digestion, boost immunity, and reduce inflammation. Good sources of probiotics include yoghurt, paneer, buttermilk, and apple cider vinegar.

ALSO READ: 5 Kitchen Herbs And Spices That Improve Digestion Naturally

What Foods To Avoid For Constipation

Taking into note the uncomfortable symptoms experienced during constipation, Dt Sharma listed some tips on what to avoid eating to get relief from constipation. One should avoid eating chips and other processed snacks, fast food, red meat, frozen and processed foods, white bread and other refined grains and fried foods.

Dt Sharma concluded while explaining that by following these tips, one can improve their digestive health and prevent constipation. Eating a healthy diet is one of the best things one can do for their overall health and well-being.