FOODS THAT ARE RICH IN FIBER TO HELP TREAT CONSTIPATION

The key to relieving constipation is to increase fiber intake. Here are the foods that can help treat constipation.

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The key to relieving constipation is to increase fiber intake. Here are the foods that can help treat constipation.

1. Apples to treat constipation

In fact, one medium-sized apple with the skin on (about 182 grams) contains 4.4 grams of fiber, which is 17% of the recommended daily intake.

Approximately 2.8 grams of that fiber is insoluble, while 1.2 grams is soluble fiber, mostly in the form of the dietary fiber called pectin. 

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In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which pull water into the colon, softening the stool and decreasing gut transit time.

2. Figs are rich in fiber which treats constipation

One medium-sized raw fig (about 50 grams) contains 1.6 grams of fiber.

Moreover, just half a cup (75 grams) of dried figs contains 7.3 grams of fiber, which is almost 30% of your daily requirements.

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3. Oatmeal and oat bran help treat constipation

A single cup of oatmeal made with water contains about 4 grams of fiber, around 16 percent of an adult’s recommended daily intake.

While oatmeal only contains the germ of the oat, oat bran contains the fibrous husk as well. Because of this, it provides 5.7 grams of fiber per cup, so bran is even better for digestion.

4. Sweet Potato’s fiber help treat constipation

One medium-sized sweet potato (about 114 grams) contains 3.8 grams of fiber, which is 15% of the recommended daily intake.

Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin.

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You can see sweet potatoes contain a good amount of fiber to help alleviate constipation.

Above are the foods that are rich in fiber to help you treat constipation. Kentary hope you can have a healthy stomach using these foods!

Sources: medicalnewstoday, healthline

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