is simply the result of consuming less fibers. The average adult needs 25 to 30
grams of fibres in a day. Take appropriate amounts of fibers to avoid bloating
and cramping. Add more fiber filled foods to your diet gradually and also drink
lot of water.
Berries : All
berries like strawberry, blackberry are rich in fibers and low in calories, So
you can eat a big bowl of this at a time.
Popcorn : Plain popcorn's are
very rich in fibers as popcorn is a whole grain. Avoid butter or caramel
Dried Fruits : Dried
fruits such as raisins, figs, dates , prunes, apricots are a great source of fiber.
Whole grain bread : You should eat only
brown or Atta bread. Stop using white Maida bread.
Broccoli : It is a rich source
of fiber. You must eat it raw . But if you prefer the cooked one , then go for
boiling , steaming, baking etc. Add a little bit of salt , pepper, lemon and
olive oil . You will enjoy this healthy food.
Flax seeds: These
help to bulk up stool . you can add it in wheat flour to make chappatis or
sprinkle it on the salads.
European Style Salad : In
Europe many people eat salad at the end of their meal. This helps to push the
rest of meal through the digestive tract.
Prunes : Prunes are
excellent source of fiber. It contains sorbitol , a stool loosening sugar that
naturally helps relieve constipation.
Hydrate Well . Start your day with a big glass of water . To relieve from
constipation 1.5 to 2.0 liter water should be consumed daily.
Note:- Eat fruits with their skin
like plums, pear, apple etc .
with skin provide you with a great amount of fiber. Boiling and meshing potato
with its skin is a good way to serve it.