Constipation is not fun, nor is it a pleasant condition to be in either. While you may be following a balanced diet, sometimes digestive issues creep up and leave you cringing in pain.
Fiber is a proven tool for digestion – men are required to consume 38 grams of fiber daily while women need 25 grams per day. Usually, we fall short of this and suffer from digestive problems.
In such cases, start consuming the following foods and drinks, which will up your fiber intake and provide a little extra help in the toilet:
Yogurt contains probiotics that combat constipation, increasing the frequency and improving the consistency of your poop. An analysis conducted in 2014 showed that the healthy microorganisms found in yogurt helped people poop more often and more comfortably than before.
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One of the most common causes of constipation is dehydration or lack of water in your body. Water helps your intestines and bowel work better — it is essential for a healthy digestive system. Make sure you drink at least eight to 10 glasses of water a day, especially in the summer or when if you exercise — which causes a loss of fluids from the body.
Apart from waking you up in the morning and stimulating your brain, the caffeine in coffee also works as a great laxative. According to HuffPost, coffee causes muscle contractions in the large intestines, helping you poop. However, having too much of it can cause diarrhea so keep the intake moderate.
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4. Brown Rice
A popular choice for digestive aid, brown rice offers 3.5 grams of fiber in one cup. It also contains more vitamins and iron as compared to white rice, making it a healthier option. In addition to that, a study conducted in 2007 showed that Japanese women who consumed rice in high quantities were 41 per cent less likely to suffer from constipation than those who consumed low quantities of rice.
This vegetable not only builds muscle, but also works as an awesome laxative because of the high quantity of fiber and magnesium (mineral with laxative properties) in it. One cup of boiled spinach contains 4 grams of fiber and at least 150 mg of magnesium.
This article originally appeared on HuffPost.