7 Ways To Increase Your Fiber Intake And Fight Constipation

Constipation is a fairly common condition. Sedentarism, lack of regular exercise, ready meals and a diet low in fruits and vegetables are some of the possible causes. If you’re constipated, read on. We’ll tell you what you can do to increase your fiber intake to relieve constipation.

What can you do to increase your fiber intake?

First of all, it can be difficult to determine exactly what constipation, also known as constipation, is, because bowel movements vary from person to person. It is common for some people to go to the bathroom several times a day, while others consider it normal to do so every other day.

So what is constipation according to the medics? Basically, constipation refers to the situation when a person has difficulty emptying the bowels. This is usually because the stool stays in the colon for too long. A large amount of water is then absorbed and the stool becomes harder.

• In some cases, constipation can be chronic. It is a problem that affects daily life and can cause hemorrhoids and diverticulitis.
• In other cases, it occurs occasionally, and is caused by various possible causes such as changes in routine, pregnancy, menopause or stress.

One of the best ways to avoid this problem is to eat a diet rich in fiber. In addition, it is important to drink at least two liters of water a day and to be physically active.

7 tips to increase your fiber intake

One of the best ways to combat constipation is to increase your fiber intake. Keep in mind that according to the latest data from the World Health Organization, you should consume a daily dose of 40 grams. However, how can you be sure that you are meeting your physical needs?

1. Add vegetables to all your meals

This is not as difficult as you may think at first. The goal is that at least three of your meals contain vegetables (we also include snacks). Keep in mind that vegetables are high in fiber, especially when raw. That’s why we recommend that you include salads and vegetables with your meals. Here are some ideas:

• Salad of lettuce and carrot
• Baked broccoli with garlic
• Boiled beets
• Artichokes stuffed with vegetables
• asparagus
• Baked mushrooms
• baked pumpkin
• Quiche with spinach
• (The list could go on almost endlessly!)

2. Fruit is the best dessert you can choose

Forget yogurt, ice cream, cakes and pastries. The best dessert is always fruit. Only opt for a sweet dessert on special occasions. Keep in mind that the dietary advice only recommends moderate consumption of sweets, no more than twice a week.

3. Eat healthy snacks

A lot has been said about snacks, and we always hear the same thing: don’t have snacks in addition to the main meals! However, if we’re being honest, many of us don’t follow that advice very strictly!

If you must snack between meals, don’t eat cookies or bread. Rather opt for fruits and vegetables! The options are numerous and also tasty and very healthy. These include:

• apples
• bananas
• peaches
• tangerines
• plums
• pears
• figs
• berries
• carrots
• Sliced ​​vegetables

4. Add more nuts and dried fruits to your diet

A handful of nuts a day may be just what you need to include more fiber in your diet. Among the nuts and types of dried fruits with the highest amount of fiber, we find:

• pistachios
• raisins
• Almonds
• hazelnuts
• macadamia nuts
• Dates
• Cashew nuts
• chestnuts

5. Use seeds to give your salads a crunchy touch

Have you ever tried a salad with seeds? It tastes great and it’s also a great way to increase your fiber intake! So don’t hesitate to add chia, pumpkin or sesame seeds to your salads.

6. Eat legumes regularly

Legumes are rich in fiber, so it’s good to eat them at least a few times a week. Lentils stand out with 11.7 grams of fiber per 100 grams and soybeans with 15.7 grams of fiber per 100 grams. However, these are not the only options you can choose from. You can also choose for example:

• Brown and white beans
• Chickpeas
• lentils
• soybeans
• Peas

7. Choose whole grains

Few of us can resist products like bread, rice and pasta. So why not use these foods to increase your fiber intake?

To do this, we recommend that you always opt for the whole grain varieties, as they retain the fiber. These fibers are lost during the machining process that all refined grains undergo. Some ideas are:

• Oats
• Whole grain bread
• Bread with extra fiber
• Whole-weat pasta
• brown rice
• puffed wheat
• Homemade popcorn, without additives or sugars

Make changes to your diet to increase your fiber intake

Below are some simple changes you can make to your daily food intake to increase your fiber intake. Write them down or print them out and then stick the list on your fridge!

Changing your eating habits takes both willpower and perseverance. Consult your doctor to determine how much fiber you should eat daily based on your own needs. He or she can also help you put together a weekly menu based on your physical condition and medical history or refer you to a dietitian.