Constipation is primarily associated with the type of food we eat. Some serious medical conditions can also cause chronic constipation such as medication, faulty colon, and illnesses. Consulting a doctor in such cases is the best as they can help identify the cause. If you are a healthy person and have bouts of constipation, you can get relief by consuming foods that are rich in fiber.

Foods that are rich in fiber are an excellent way to fight constipation. Fiber that is soluble in water allows the retention of more water in the stool. It makes the stool softer and heavier, which aids in bowel movement. Insoluble fiber adds bulk to the waste and speeds up the process of expelling. Thus, one should have a good balance of a fiber-rich diet.

Fruits, vegetables, and nuts are generally rich in fiber. They resist digestion and retain water within the cellular structures. Whole grain bread, cereals, and pasta make up for a good fibrous diet. Wheat bran has the characteristics of a laxative and can ease bowel movements naturally. Soluble fiber which helps your body absorb nutrients is present in legumes, dried beans, potatoes, oats, oat bran, peas, rice bran, and barley. Additionally, include plenty of fresh fruits and vegetables in your diet. Fruits like papaya and guava are highly rich in fiber and show a convincing result in the bowel movement.

Citrus fruits and legumes contain a type of fiber that stimulates colonic flora in the intestine. This makes the stool heavy and increases bacteria. These bacteria help maintain the good health of the colon. Two cups of fiber-rich fruits or vegetables per day are recommended for a healthy diet. These may include apples, oranges, pears, peas, broccoli, carrots, papaya, guava, and figs.

Dried plums, also known as prunes, are referred to as a natural laxative as they contain sorbitol and both soluble and insoluble fibers. A cup of uncooked prunes contains 15 grams of fiber.

A half cup of dried figs (75 grams) contains 7.3 grams of fiber. Studies show that continuous usage of figs has cured people of chronic constipation. Figs also contain an enzyme called ficain, which contributes positively to the bowel movement.

Spinach and other greens, such as broccoli and brussels sprouts, are rich in fiber and are a good source of vitamin C, vitamin K, and folate.

Some people experience discomforts like stomach cramps and gas when they increase their intake of fiber. However, increasing the consumption of fluids can help.

Fluids are very important to keep you hydrated. They ease digestion and also the bowel movement. Water, fruit juices, vegetable soups, etc, are a must in your diet. Research also claims that if a person is already fighting constipation, intake of more water may not help alone.

A high fiber diet will relieve people of constipation. But people with slow transit or pelvic floor dysfunction may not respond to dietary fiber. You should consult a doctor to diagnose the underlying medical condition.