Whole fruit is better than juice for preventing constipation because juicing removes a significant portion of the fiber. Apples or pears with their peels, whole oranges, berries, and peaches are all good examples. As for vegetables, broccoli, carrots, leafy greens, peas, and potatoes with their skins can help increase your daily fiber intake.
Legumes are among the best sources of fiber, but they can cause gas in some people initially, so it’s best to start with small amounts, such as half a cup of lentils, beans, or chickpeas, and gradually increase the quantity. Soaking and thoroughly cooking legumes also helps reduce bloating.
Diet for treating constipation
The day can be started with a bowl of oatmeal with a piece of fruit or a spoonful of chia seeds, or ground flaxseed.
For lunch, you can add a large salad or cooked vegetables with a protein source, and forgo white rice and rely on brown rice sometimes, or bulgur, or whole grains.
For dinner, you can include legumes such as lentils, chickpeas, or beans, or eat whole grain bread with vegetables.
When snacks are needed, choose a whole piece of fruit, a small handful of nuts, or yogurt with seeds, instead of white pastries and sweets, because the idea is not to follow a strict regimen, but to build a daily habit that makes fiber present in most meals.
