Constipation is usually a result of an unhealthy lifestyle like consuming over-processed foods, having a low fiber diet, lack of physical activity and inadequate water intake. Fiber, a must have in the daily diet, acts as a scrubber that cleans the inside of the intestinal tract. Usually lack of fiber is responsible for uneasy stools and constipation.
VEGETABLES TO HELP YOU GET RID OF CONSTIPATION
So here are some vegetables that help you fight constipation.
1 . Spinach
-An excellent source of iron, calcium, magnesium and fiber, the magnesium in spinach helps the digestive system draw water from what has been consumed, and makes the stool softer and easy to pass.
-One cup of cooked spinach provides close to 4 grams of fiber and ideally for every 1000 calories consumed one should consume close to 14 grams of fiber.
-Add a cupful of spinach to dal, or blanch the leaves for 3-5 seconds and add to salads for a healthy fix to constipation.
2 . Broccoli
-Broccoli, a low calorie food, is a great source of nutrients such as Vitamins A, C, B6, and iron & magnesium and fiber.
-100 grams of Broccoli can take care of 10% of your daily fiber requirement. The fiber in broccoli along with magnesium helps the body pass stools easily.
-Try steaming, broiling, or baking broccoli if unable to consume raw. Toss it with a dash of olive oil, salt, and pepper for additional flavor.
3 . Potato & Sweet Potato
-Most of us, give starchy foods a miss when thinking about fiber, but both potatoes and sweet potatoes are full of are full of potassium, Vitamin C, folacin and fiber.
-One medium baked potato with skin has close to 3 grams of fiber, and a baked sweet potato with skin has 3.8 grams of fiber. This high fiber content in potatoes & sweet potatoes helps prevent and relieve constipation.
-Bake potatoes and sweet potatoes with the skin, the skin is high in fiber. Avoid toppings such as butter or cream. Instead add a dash of olive oil, oregano & chilli flakes for flavor.
4 . Peas
-Most dieticians swear by the fiber content of beans. Peas and split peas, an integral part of Indian cuisine, are not just protein rich, but also fiber rich.
-Cooked peas contain 8.8 grams fiber per cup & cooked split peas contain 16.3 grams fiber per cup. The high fiber content makes peas & split peas a good remedy for constipation.
-Add peas to all dishes and dals , for flavor and a dash of fiber.
5 . Avocados
-A super food packed with potassium, copper, folate, vitamins B6, C, E & K is also a rich source of dietary fiber.
-Half an avocado provides close to 11% of daily fiber requirement in men and 16% for women. Potassium in avocado helps regulate the fluids in the body and avoid deficiency which can cause intestinal paralysis. Vitamin C helps produce collagen which strengthens the intestinal walls, allowing for smooth bowel movements.
-Mash half an avocado. Add salt, lemon juice, chopped chillies, onion and tomatoes for a tasty healthy dip.
So, go ahead and increase your daily fiber intake with these fiber rich vegetables and say goodbye to constipation woes. Stay Healthy, Stay Happy!