Constipation has become a serious but common issue in the modern world and one of the main reasons which contribute to this problem is fast food and unhealthy diet. People stay out of the house for maximum number of hours due to their tight work schedule. Out of hunger, they consume junk food like pizza, burger, chips etc. and prefer drinking alcohol or coffee. All these are low on fiber content and hence cause severe constipation.
Fiber, which is often called roughage, is a very important element of our diet. It causes wave like contractions which helps the food to move through the intestine. Foods that are rich in fiber expand the walls of the colon which makes it very easy for waste to pass through intestine. Fiber cannot be digested by the body thus it absorbs huge amount of water and makes stool softer and bulkier. This complete process does not let the problem of severe constipation arise.
People living in urban area do not consume a high fiber diet whereas it is advised to consume at least 25 grams of fiber a day to let stool pass easily, preventing severe constipation and digestive tract disorders.
There are two types of fiber. First is soluble fiber which is soluble in water and helps softening stool and the second one is insoluble fiber which remains unchanged and thus adds bulk to stool. Both fibers help in reducing the chances of severe constipation.
Various fruits such as apples, peaches, raspberries, oranges, pears etc. are very rich in fiber contents and help in resolving the problem of severe constipation so do add at least three servings of fresh salad to your diet. Intake of leafy vegetables like lettuce, spinach, cabbage other vegetables like carrots, potatoes, turnips etc. are also good in improving the excretion process. Legumes like kidney beans, Lima etc., whole grains like wheat bran and oat bran are going to help you deal with your problem of severe constipation.
It is recommended to take fiber rich food to cure constipation but in case the problem is severe fiber supplements should be taken immediately.
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