Sharing 6 fiber-rich foods that help relieve constipation~

I am sharing six foods rich in dietary fiber that helped me escape constipation.

I hope this helps those who are struggling with constipation.

 

1. Psyllium husk

Psyllium husk refers to the 'seed coat of the plantain seed,' and when consumed together with moisture,

It is effective in reducing meal intake by expanding more than about 40 times and maintaining a feeling of fullness for a long time.

It helped relieve constipation by promoting the elimination of intestinal foreign substances and accumulated stool.

I mixed about 5 grams of powder in water and drank it after meals.

However, you must drink plenty of water when taking it.

When consuming a small amount of water, psyllium husk powder may stick to the esophagus.

 

2. Chia Seeds

Chia seeds are fiber-rich foods that turn into a gel-like substance when in contact with liquid.

Gel-like chia seeds help soften stool, making it easier to pass, which aids in relieving constipation.

I added it to yogurt and soaked oats to eat together.

 

3. Lentils, chickpeas

Beans are rich in protein as well as abundant in dietary fiber, so they are boiled.

It helped alleviate constipation by consuming it with salad or mixing it with white rice to supplement the lacking fiber.

 

4. Apple

Apples rich in fiber are effective against constipation when eaten with the skin.

Apple peel contains a component called pectin, which is fermented by intestinal bacteria and becomes food for beneficial bacteria.

Eating a whole apple on an empty stomach in the morning helped relieve constipation.

 

5. Seaweed

Seaweed is a food rich in dietary fiber and fiber content.

Since it contains alginate, consuming seaweed helps soften and loosen stool.

Effective in eliminating harmful substances and waste from the intestines, and it promotes active intestinal movement.

It helped relieve constipation.

It is good to consume seaweed soup at least once a week.

 

6. Lemon water

Citric acid (citric acid) and dietary fiber contained in lemons are said to promote intestinal movement and supply moisture.

Remove the lemon seeds, slice it, freeze it, then brew it in warm water and drink it on an empty stomach in the morning.

It helped with constipation.

 

Great tip! Eat a variety of vegetables in large amounts

 

 

Of course, it is best to eat plenty of vegetables rich in dietary fiber.

You need to eat more than you think in order to see effects on constipation.

 

Perhaps increasing vegetable intake is the best prescription.

Eating vegetables at least once a day to feel full has been the biggest help in relieving constipation.

 

I also once suffered from hemorrhoids due to constipation.

I was able to escape from constipation through lifestyle habit improvements and dietary therapy.

I hope you all consume plenty of fiber-rich foods so that you can be free from constipation.