Some people suffer from chronic constipation, which can be a killjoy and have long-term effects. However, according to what was published by India Times, choosing the right diet can alleviate this annoying problem, as follows:
1. **Fruits**
Fruits such as apples, kiwis, pears, and bananas are rich in fibers that help improve digestion, soften stools, and increase the frequency of bowel movements.
2. **Vegetables**
Vegetables offer many nutrients that can make bowel movements less painful and facilitate digestion. Important vegetables for solving constipation issues include spinach and sweet potatoes, which are high in essential fibers. Artichokes are also notable for their fiber content called inulin, which promotes gut health.
3. **Beans and Lentils**
Legumes like beans and lentils are well-known as great sources of fiber, which help to improve digestion and excretion.
4. **Probiotics**
Consuming foods rich in probiotics, i.e., good bacteria beneficial for the digestive system, helps enhance gut health and soften stools. Probiotics are primarily found in yogurt.
5. **Prunes and Raisins**
Dried plums, known as "prunes," can be a great addition to the diet if someone is experiencing gut issues. Soaking raisins in water overnight and consuming them in the morning also contributes well to reducing the suffering from constipation.
6. **Whole Grains**
Whole grains and whole wheat products are essential sources of insoluble fiber. To maximize nutritional benefits, they should be consumed raw or lightly cooked. Whole grains and whole wheat products contain wheat bran, which is the hard outer layer of the wheat kernel, especially rich in insoluble fiber.
