Constipation is a  painful experience in our life . Because of this bloating, cramping, and difficulty in passing stools. One of the survey indicating almost 14 % of the total world population suffering long term constipation. The recent guidelines suggest that we need to consume at least between 25 to 38 grams of fiber every day.  Luckily, there are many natural ways to relieve constipation, and one of the most effective is to increase your fiber intake. In this blog post, We’ll tell you 10 fiber-rich foods that can help relieve constipation and healthy digestion.

1. Apple

Apples are an excellent source of fiber  both soluble and insoluble. Soluble Fiber Rich Foods helps to soften stools, while insoluble fiber adds bulk to them, making them easier to pass. Apples also contain pectin, a type of soluble fiber that has a laxative effect.

Constipation can be cured by  eating an apple on an empty stomach in the morning and after eating food in the evening. Apple peel is also a beneficial . People with constipation should eat apple with peel, people with diarrhea should eat it without peel.

2. Orange 

Oranges are a citrus fruit contains 4% of  fiber and water, which is 14% of our daily needs makes them an excellent food for promoting regular bowel movements. The fiber in oranges is soluble, meaning that it absorbs water in the intestine, softening the stool and making it easier to pass.

Besides above oranges also contain a natural sugar called sorbitol, which has a mild laxative effect. Sorbitol helps to loosen the stool and stimulate bowel movements, which can provide relief for constipation.

By drinking orange juice in the morning breakfast for several days, stool starts coming naturally. It also increases digestive power. 

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3. Lemon

Lemon is a citrus fruit that is rich in fiber, vitamin C, and antioxidants. These nutrients are beneficial for digestive health and can help alleviate constipation symptoms. The fiber in lemon pulp helps to add bulk to stool, making it easier to pass through the digestive tract.

Furthermore, lemon contains citric acid, which has a cleansing effect on the digestive system. It helps to stimulate the production of digestive juices and enzymes that aid in the breakdown and absorption of nutrients. This, in turn, can help to relieve constipation

Best way  Use of Lemon in constipation–

 (A) Taking the juice of one lemon with a glass of warm water at night gives relief in  loose motion. 

 (B) Mixing 12 grams each of lemon juice and sugar in a glass of water and drinking it at night cure chronic constipation in a few days. 

 (C) Drink warm water and lemon in the morning on an empty stomach. Squeeze a lemon in a glass of lukewarm water and apply enema. Stomach will be clean. Worms will also be cured.

lemon helps Relieve Constipation because it is Fiber Rich Foods.
 

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4. Grapes

Grapes are a natural and effective remedy for constipation due to their fiber and sorbitol content. This fruit contains fiber, water, and natural sugars that make them an excellent food for promoting regular bowel movements. 

The fiber in grapes is soluble, meaning that it absorbs water in the intestine, softening the stool and making it easier to pass.

for constipation relief, it is recommended to eat them whole or drink fresh grape juice without added sugar. To remove constipation of infants, drink two spoons of grape juice daily because it is Fiber Rich Foods.

5. Papaya

Papaya is a popular fruit that is rich in fiber, vitamins, and minerals. It contains a digestive enzyme called papain, which can help break down proteins in the digestive system and improve digestion. Papaya is also rich in antioxidants that can help reduce inflammation and improve overall gut health. Because of this it is an excellent natural remedy for constipation. every scientist says that papaya is the best Fiber Rich Foods Help Relieve Constipation

The fiber in papaya also helps to soften the stool and prevent it from becoming too hard and difficult to pass. it can help prevent pain associated with constipation.

Eating papaya in the morning is more beneficial. One popular way to consume papaya is by making a smoothie or juice with the fruit. . It improves appetite, removes constipation. Eating papaya after eating food in the afternoon improves digestion of food. If you are hungry even in the evening, then eat papaya.

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4. Indian Gooseberry (Amla)

Gooseberry is an excellent source of vitamin A , C , E potassium , calcium and phosphorus and highly antioxidants. which is the Fiber Rich Foods Help Relieve Constipation

Taking one spoon of ground Indian gooseberry with water or milk at night clears the loose motions in the morning and prevents constipation. The intestines and stomach become clean.

Some person may have allergic to gooseberry so if u are not sure u can start consuming with less amount.

7. Bottle Gourd

Bottle gourd is a vegetable that is rich in fiber, vitamins, and minerals. Consuming boiled bottle gourd or drinking its juice regularly can help provide relief from constipation.

Consume bottle gourd vegetable prepared in desi ghee without chili-spices regularly for a few days. Will get relief in constipation because it is Fiber Rich Foods.

8. Guava 

Guava is also a source of natural fiber, containing about 12% of the fiber recommended daily usage. Eating guava brings freshness to the intestines and removes constipation. It should be taken before meals, because it causes constipation if taken after meals. Thats why all Fiber Rich Foods Help Relieve Constipation

People with constipation should take guava in breakfast. Patients of chronic constipation should eat guava in the morning and evening. Diarrhea will be cleared by this. Indigestion will be cured.

By eating guava in sufficient quantity, the stool does not become dry and hard and constipation does not remain due to easy defecation. you can eat this fruit whole or add it to smoothies, salads, or other dishes. 

9 . Buttermilk 

By drinking one glass of buttermilk three times gives relief in constipation.

10. Cabbage

Constipation is cured by eating raw leaves of cabbage regularly. The foreign substances, defective substances prevailing in the body are thrown out.

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Some Of the Dangerous sign that indicate you have severe constipation issue:-

Blood or Dark Stool 

If you notice dark blood in your stool, it could mean that there is bleeding happening higher up in your digestive system. This blood has had enough time to move through your body and lose oxygen, which causes it to become darker in color. 

On the other hand, if you see bright-colored blood in your stool, it may be a sign of bleeding that is occurring lower in your digestive tract.

There are many other reasons might be of bleeding. Some of the possible causes may be inflammation in the bowels, a tear or damage to the intestinal tissue, a bleeding ulcer, or even a tumor, which could  be a sign  of bowel cancer. However other factors that can lead to dark stool, such as consuming blueberries or licorice, or taking iron supplements. 2. Severe abdominal painIf u are facing severe abdominal pain then it can be the indication of Appendicitis , Diverticulitis or Strangulated hernia.

In Appendicitis Symptoms are constipation, a loss of appetite, a fever, and severe abdominal pain, usually in the lower right part of the stomach.

Symptoms of diverticulitis can be nausea, vomiting, fever, and pain that feels worse in the left lower part of the stomach. 

In strangulated hernia condition means  the bowel is not getting enough blood flow, leading to constipation and intense abdominal pain. This is a medical emergency that requires immediate attention. you are getting the information about 5 Fiber Rich Foods Help Relieve Constipation.

Vomiting stool or bile

When a person vomits stool, it may have bad smell and may look dark brown or brown-purple in color.  if a person vomits bile, their vomit may appear greenish-yellow in color. These are signs that there may be something serious going on with the digestive system, and medical attention is needed as soon as possible.

Disclaimer – If u have serious problem related to constipation then consult your doctor immediately.

I hope this article will help you to increase your knowledge about 10 Fiber Rich Foods Help Relieve Constipation.