Fiber is a component that is present in several foods of plant origin and can help us regulate cholesterol levels. In addition, it is a good ally to treat constipation . Its satiating power also helps us control weight.
Due to its benefits, the World Health Organization recommends consuming between 25 to 35 grams per day for adults, calculating about 14 grams per 1000 calories ingested. For this reason, it is advisable to eat between 5 and 8 pieces of fruit or vegetables a day and include legumes and whole grains in our diet. Drinking plenty of water is also recommended to help dissolve the fiber and digest it. It is important that the increase in fiber in the diet is done gradually to avoid symptoms of flatulence and intestinal discomfort.
At FastlyHealwe detail some of the foods to prevent constipation .
Fruits rich in fiber
Fruits are ideal sources of both vitamins and antioxidants and fiber. They are a staple of the diet and an excellent intestinal regulator, especially when eaten whole with the skin included. Therefore, they are among the good foods to prevent constipation Among the fruits on the market, we could choose:
- Pera . A medium-sized pear contains between 3 and 4 grams of fiber, an amount similar to an apple.
- Apple .
- Aguacate . About 4 grams are calculated for every 100 grams eaten, so a whole medium avocado contains approximately 8-10 grams of fiber.
- Peach . A medium peach contains approximately 2 to 3 grams of fiber.
- Higos .
- Prunes .
- Raspberries and other berries . Especially blueberries and raspberries, since taking an amount equivalent to half a cup contains 4.6 grams of fiber.
Another way to get fiber is to eat dried fruit . We can find figs, plums, dates, apricots, etc. In all of them, the fiber content when dehydrated increases considerably. For example, 100 grams of fresh plums contain 1.7 grams of fiber, while the same amount of dried plums reaches 9 grams of fiber.
Among the vegetables rich in fiber, both raw and cooked, we find:
- Lettuce . It is one of the best options, since we can consume it raw and accompany it with a wide variety of foods, making it a fresh and tasty food.
- Swiss chard .
- Spinach . Better cooked, since a cup of cooked fresh spinach reaches 4.5 grams of fiber, while raw it barely reaches 1 gram.
- Asparagus .
- Broccoli . In addition to helping to prevent cancer, the benefits of broccoli also extend to its fiber intake, about 5 grams per cup of boiled broccoli.
- Artichokes . A medium cooked unit adds about 6.5 grams of fiber, in addition to being an excellent ally to combat fluid retention.
- Green beans .
- Pumpkin .
Cereals, especially if they are whole grains, are a good source of fiber, especially:
- Whole wheat bran and oats . It is a good idea to incorporate these two cereals in our breakfasts and snacks, either mixed with yogurt or milk and complemented with a piece of fruit. If we prefer to eat them in other meals, oat flakes can also be delicious with vegetable creams.
- Brown rice . A cup gives us 3.5 grams of fiber, so the minutes of waiting for the brown rice to cook are well worth it.
- Corn . A single ear gives us 2 grams of fiber, although we can also choose its delicious derivative, popcorn. If we prepare three cups of popcorn we will have 3.5 grams of fiber gained.
Legumes do not escape their fiber content either and are a good ingredient that adapts to different recipes, either with a good stew in winter or mixed in a light salad in summer. Among the most recommended we find:
- Lentils . This food gives us 15.6 grams of fiber per cup. In addition, it also provides us with a good dose of vitamin B, iron, protein and other minerals.
- Chickpeas . One cup of these legumes contains 14.1 grams of fiber.
- Peas . Although it reaches more modest levels than the previous ones, its benefits cannot be dispensed with. One cup of peas contains 7.5 grams of fiber. It should also be taken into account for its protein and sodium intake.
Nuts and spices
Nuts can also help us reach the recommended daily amount of fiber, helping us avoid constipation, especially walnuts, pistachios, almonds and sunflower seeds .
In addition, apart from a good seasoning to enhance the flavor, some spices are also rich in fiber such as cinnamon and oregano, which contain 53% and 43% fiber respectively. Also, spices are a staple for a balanced diet.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.