Constipation can be painful, leave your gut feeling bloated and just get in the way of a normal work day. They say when you gotta go, you gotta go, but sometimes your body won't let you.
An average healthy adult should consume at least 26 grams of fibre -- ideally 26 to 35 grams daily, according to Health Canada's guidelines.
But to avoid bloating and cramping, you shouldn't suddenly add 30 grams of fibre to your plate, according to EverydayHealth.com. Instead, eating smaller portions daily and balancing your diet with fluids are all ways to get your digestive system back to where it should be.
But what causes constipation? Obvious reasons include low fibre diets, repeatedly holding it in, not drinking fluids, or a lack of exercise, but some other reasons can include taking specific medications and other medical conditions, according toHealth.com.
Here 11 fibre-filled foods that will make you go (but not right away):
Prunes
One of the most common home remedies for constipation are dried prunes. They are are rich in fibre, vitamin A and potassium -- and also taste great in juice-form.
Pears
Pears are considered to be natural laxatives and can ease the movement of stoolthrough the intestines.
Pears are considered to be natural laxatives and can ease the movement of stoolthrough the intestines.
Broccoli
Most of us know that broccoli has an endless list of health benefits -- being a super source of fibre is just one of them.
Flaxseeds
Flaxseeds (not in oil form) is another natural way to make you go. Flax is full of fibre and is rich in omega-3 fatty acids.
Flaxseeds (not in oil form) is another natural way to make you go. Flax is full of fibre and is rich in omega-3 fatty acids.
Carrots
Carrots alone won't make you go to the bathroom right away. Full of fibre, raw carrots that are part of a healthy fibre-filled diet can improve your stool movement.Remember, eat them raw. Cooked carrots can lead to constipation.
Carrots alone won't make you go to the bathroom right away. Full of fibre, raw carrots that are part of a healthy fibre-filled diet can improve your stool movement.Remember, eat them raw. Cooked carrots can lead to constipation.
Beans
"Beans, beans, the musical fruit. The more you eat, the more you toot." Everything about this quote is right, eating beans can help you avoid constipation and maintain a healthy digestive system.
"Beans, beans, the musical fruit. The more you eat, the more you toot." Everything about this quote is right, eating beans can help you avoid constipation and maintain a healthy digestive system.
Peaches
Eaten both dried or fresh, peaches are not only in season, but are also packed with fibre.
Eaten both dried or fresh, peaches are not only in season, but are also packed with fibre.
Pineapple Juice
You've heard it and its true. Pineapple juice is a great way to regulate your digestive system and avoid constipation in the first place.
You've heard it and its true. Pineapple juice is a great way to regulate your digestive system and avoid constipation in the first place.
Figs
Another great source of fibre, figs can make your stool softer for easier digestion.
Another great source of fibre, figs can make your stool softer for easier digestion.
Whole Grains
Opting for whole grain breads, oatmeal and bran cereal are easy ways to fill your body up with fibre.
Opting for whole grain breads, oatmeal and bran cereal are easy ways to fill your body up with fibre.
Papaya
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Drink Water after wake-up in the morning (put a drop of sea salt)
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