Warning: this isn’t going to sound pretty but you need to care about your health just as much as you care about your outer appearance so let’s get to it. Have you ever eaten so much yet was unable to pass out stool without a struggle? And even when you were able to, it came out hard and lumpy? That’s constipation right there.

 

 

Constipation occurs in the colon, the final section of your stomach. It’s the part of the digestive system responsible for taking all the extra water in your food and returning it back into your body to wherever it’s needed. Constipation basically happens when the colon absorbs too much water.

 

 

Constipation can be quite painful for many and is very discomforting for anyone who has experienced it. The good news is that it can be prevented. The best way to prevent constipation is to exercise, eat a healthy, fibre-rich diet and drink plenty of water. However, if you still have trouble going even after doing the above, certain foods can help.

 

Here are the 3 food items that can prevent or relieve constipation…

1. Watermelon

 

This is ideal especially now that the weather has been drastically hot (in Nigeria). It is not only tasty but healthy too. Your heart, skin, hair, digestive system and muscles will all thank you if you make this fruit a regular part of your diet.

 

 

Although watermelon doesn’t go far in the way of fibre, it is loaded with water that keeps your colon and stools lubricated. Additionally, chemical compounds laced in the makeup of watermelons make them a proven mild natural laxative.

 

2. Beans

 

Beans are pulses that have more than 10 grams of fibre per cup serving and they have a great mixture of soluble and insoluble fibre, both of which helps the food keep moving through the intestines to relieve constipation. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage.

 

3. Oatmeal

 

Oatmeal is one of the most popular breakfast meals around the world. It is packed with essential nutrients like iron, magnesium, manganese, selenium, B vitamins and fibre. It contains a good amount of insoluble fibre that aids the digestion process. This aids bowel movements and soaks water from the fluids you drink. As a result, any chances of hard and dry stool formation are nearly eliminated. The fibre also adds bulk to your stool and enables it to pass through the colon easily.

 

 

As a bonus, prune juice works magic for constipation. You should have a bottle of this in your fridge if you often suffer from constipation.

 

To prevent constipation, avoid foods that can make it worse, for example, gluten, caffeine and alcohol.

Photo credit: As captioned | Featured image; visualcocaine.com