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Is oatmeal OK for constipation?

1. Oatmeal. “Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”

piedmont.org - Five Foods That Help Relieve Constipation - Piedmont Healthcare

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5 foods that relieve constipation

Almost everyone experiences constipation at some point in their lives. Certain medications, lack of physical activity, pregnancy or even dehydration can trigger the condition. If left untreated, constipation can lead to hemorrhoids, anal fissures or even fecal incontinence — the inability to control your bowels. While suffering from painful, infrequent bowel movements is unpleasant, most cases of constipation can be treated by eating the right foods. Kristen Smith, MS, R.D., a bariatric surgery coordinator at Piedmont Atlanta Hospital, shares five foods that can help relieve constipation. 1. Oatmeal. “Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.” 2. Chia seeds. Chia seeds are packed with calcium and omega-3 fatty acids. They are a great source of fiber and can help stave off hunger. Add two tablespoons of chia seeds to your smoothie, yogurt, salad or oatmeal. 3. Prunes. Eat a few dried or stewed prunes. “One prune has 1 gram of fiber, so it's a fiber powerhouse,” says Smith. “Prunes also contain fermentable sugars such as fructans and sorbitol that offer a laxative effect.” 4. Beans. Beans contain both insoluble and soluble fiber, and that combination helps stool move through your intestines. Consider eating three servings of beans each week to prevent constipation. 5. Raspberries. Berries, specifically raspberries, are a great way to relieve constipation. One cup of raspberries has 8 grams of fiber, double the fiber found in strawberries. Sprinkle a few raspberries on top of your yogurt, smoothie or salad.

How to prevent constipation

Constipation can be a real pain. To prevent the condition, Smith recommends the following: Increase your fiber intake. “Slowly increase your fiber intake over the course of a week,” she says. “The maintenance goal for fiber intake is 25 grams per day for women and 38 grams per day for men, or 21 grams and 30 grams daily, respectively, for those over the age of 50.”

Stay hydrated. Drink at least eight cups of water per day.

Exercise regularly. Aim for at least 30 minutes of cardiovascular exercise five times per week. You don't have to do all 30 minutes at once. Try accomplishing your exercise in 10-minute intervals. Eat a balanced diet. Eat plenty of fruits and vegetables, and try to keep the skin on the fruit to maximize your fiber intake. Also, include whole grain sources at every meal, like oatmeal, brown rice and whole wheat bread because they are high in fiber, which can help bulk up your stool. Try one of these healthy recipes to incorporate more fiber into your diet. Need to make an appointment with a Piedmont physician? Save time, book online.

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Is salad good for constipation?

Eat high-fiber cereals. Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes (with the skin still on). Salads made with lettuce, spinach, and cabbage will also help.

medlineplus.gov - Constipation - self-care: MedlinePlus Medical Encyclopedia

Try these things to relieve your constipation:

Do not skip meals.

Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries. Many foods are good natural laxatives that will help you move your bowels. High-fiber foods help move waste through your body. Add foods with fiber to your diet slowly, because eating more fiber can cause bloating and gas. Drink 8 to 10 cups (2 to 2.5 L) of liquids, particularly water, every day. Ask your health care provider how much fiber to take each day. Males, females, and different age groups all have different daily fiber needs. Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some of the fruits that may help. Do not peel fruits that have edible skins, because a lot of the fiber is in the skin. Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice. Eat high-fiber cereals. Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes (with the skin still on). Salads made with lettuce, spinach, and cabbage will also help. Legumes (navy beans, kidney beans, chickpeas, soybeans, and lentils), peanuts, walnuts, and almonds will also add fiber to your diet.

Other foods you can eat are:

Fish, chicken, turkey, or other lean meats. These do not have fiber, but they will not make constipation worse.

Snacks such as raisin cookies, fig bars, and popcorn.

You can also sprinkle 1 or 2 teaspoons (5 to 10 mL) of bran flakes, ground flax seeds, wheat bran, or psyllium on foods such as yogurt, cereal, and soup. Or, add them to your smoothie.

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