Constipation is a condition that most people have already experienced. You are considered to be having constipation if you don't have at least 3 bowel movements in a week and if you are passing stool which is hard and dry - ones that makes you bear down and in some cases, cause abdominal pain. Constipation can be drawn to many speculations such as an illness (that causes you to be immobile) or due to stress or a side effect to a prescription drug. Nonetheless, you don't have to worry since it is very much treatable as well as easily prevented.

Have you ever had that feeling that you seem to be heavy, irritable and uncomfortable and you don't seem to know what's wrong with you? That may be an effect of constipation. But don't worry, constipation is easily treated.

The major factor that you must consider first is on what you eat. Knowing your diet is important since what you eat basically reflects on how your body would perform. And second, your lifestyle. If you are a couch potato, you need to move around and stay away from junk foods that are high in sodium.

Here are 5 healthy foods that would help ease you through constipation:

1. Flaxseed

Flaxseeds are naturally rich in omega-3 fatty acids and fiber. It also relieves you from your inability to pass soft stools and help improve your digestion and cleanse the digestive tract. It can also lower Cholesterol levels. On the other hand, Flaxseeds are harder to digest compared to ground flaxseeds, but whether you prefer the one from the other, it still has the same benefits. The recommended intake of omega-3 is at least 1.1g up to 1.6g per day. For ground flaxseed, a tablespoon a day is sufficient since it already contains 1.6g of omega-3. Ground Flaxseed can be added to your favorite dish or baked products -whichever way you prefer.

2. Fruits

Fruity love! Yes, Fruits are rich in fiber and who could say no to a cup of these sweet indulgence? Fruits are not only rich in fiber but they are also rich in vitamins and minerals that would help keep your skin look healthy and most importantly, boost your immune system against infection and illnesses. So how do you choose the ones that would give you the best of benefits? Simple. Choose fruits that have edible peels since it is rich in fiber. You could also choose berries and raisins. Dried ones can also give you the same benefits as the fresh one, which ever you prefer. A bowl of fruits after your meals will help you with your digestion.

3. Legumes

Beans, Peas, Lentils offers you not only fiber but also vitamins, minerals and protein. Fiber helps stimulate bowel movement especially when you are constipated. A cup of your favorite beans gives you 15g to 16g of fiber. You can still enjoy these fiber rich foods by incorporating it to your favorite dishes such adding it to your favorite stew or your favorite tacos by simply substituting your meat products to beans. One good example is make patties from beans. The healthier the methods of cooking you choose the better. Not only will it give you a constipation-free day but also extend your life by eating healthy, unprocessed foods.

4. Vegetables

"Don't forget to eat your vegetables!" Mom always says. And now that you're all grown up, would you still say no to this? Just like Fruits, the benefits of eating your veggies are wondrous. Broccoli, Turnips green, kale, Green Peas, Spinach and the ole time favorite, sweet corn are just a few of your tray of vegetables that are good for dealing with constipation. You can either stir fry, steam, and roast or glaze them however you prefer, the benefits will not change. Just make sure that you drink a lot of fluids, especially water to keep you hydrated and to aid with the processing of fiber in your body.

5. Whole Grains

Choosing Whole Grains over processed carbohydrates will help you with your constipation and prevent you from having one. Fiber plays a critical part and whole grains are rich in fiber. Choosing to eat whole wheat bread toasts or pasta dishes made from whole wheat gives you the benefits that you need. A cup of whole grain dish already gives you 6g of fiber. Oatmeal, long grain brown rice and wild rice are just a few that you need to eat. Be sure to look the food index in box cartons that are rich in fiber and made only from whole wheat grain.

Now that you know what foods to choose to prevent you from being constipated and to relieve you from it, the second best thing you should do is to change your lifestyle. Change your perspective on your health and start from there. Take time to really think and keep an open mind. Start doing exercise to keep everything balanced because not all foods taken more than normal or less than suggested are beneficial. That is why you have to balance it with exercise. Maintain the motivation you had when you had decided to finally change your diet and you will go a long way.

Remember the saying that goes "What feeds me Destroys Me". So you have to be careful on what you take in. If things can be prevented, why not do it? Choose a better path for yourself especially about your health. Health is Wealth. Keeping fit and staying fit will help you continue in doing the activities you love and still go on for the things you still have not done.

Take note: Not all diet regimens are good for everybody. Some people are allergic to certain foods and some are not compatible with too much fiber intake. Always seek Professional advice from your Doctor or you nutritionist to find alternatives for certain foods that you are incompatible with. Also, always take a time out from being stressed and be with yourself.

Sources
altmedicine.about.com
depts.washington.edu
livestrong.com