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Foods That Fight Constipation
November 13, 2015
J.R. and I hope you're well and adding natures super foods to your family's diet!


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Foods That Fight Constipation

Eating the right foods for constipation can be the best way to stop irritable, bloated feelings caused by intestinal blockage causes.

Almost all of us will suffer some form of constipation in our lifetime.

Though it is a very common condition, it is easily treated with the proper diet.

The American Dietetic Association suggests eating 20 to 35 grams of fiber a day.

In comparison, the average American only eats five to fourteen grams daily. There are plenty of readily available foods for constipation relief.

Beans, Beans. The latest dietary guidelines recommend we triple our intake from one to three cups per week.

Just one cup of cooked beans provides 12 grams of fiber.

Nutritious choices are split peas, lentils, black beans, kidney beans, lima beans, and pinto beans.

Whole Grains. The healthiest kinds of grains are whole grains since the essential parts of the natural occurring nutrients are intact.

Whole grains are foods that do not have the bran and germs milled out.

Whole grains to consume include: muesli, whole wheat, rye, amaranth, barley, buckwheat, corn, millet, oats and quinoa.

Unprocessed Wheat Bran. Wheat bran is the outermost layer of the wheat berry and is one of the world’s richest forms of fiber.

One cup of wheat bran provides about 99 percent of the recommended daily intake of fiber making it a great constipation cure.

Add unprocessed wheat bran to baked goods for fiber and flavor.

Truly raw, “unprocessed” wheat bran is not toasted and must be stored in the refrigerator.

You can buy it at specialty stores and online.

Un-refined Breakfast Cereals. In their natural state, breakfast cereal is an important source of dietary fiber.

Oatmeal and whole wheat hot cereal are a nutritious way to start the morning.

For cold cereals, look for varieties with the first ingredient listed as whole grain, whole wheat, oats, corn or bran, containing two grams of fiber per serving.

Dried Fruit. Dried fruits are effective in pushing food out and stopping constipation.

The skin on dried fruits have fiber the body cannot breakdown plus sugars that cause the colon to push out the stool.

Eat prunes apricots, figs, cranberries, and apples for the perfect foods for constipation snack.

Fresh Fruit. Fresh fruit is nature’s laxatives that gently relieve constipation.

All fruits are easy to absorb and digest however the top fruits for constipation are berries, papaya, oranges, apples, bananas and pears.

Just one cup of blueberries contains 3.6 grams of fiber.

Vegetables. Vegetables are full of fiber and prevent constipation.

All veggies are beneficial, but raw vegetables help more than cooked.

Even cooked, one cup of broccoli contains 5.2 gram of fiber.

Vegetables such as cauliflower, okra and spinach have the added benefit of lubricating the intestines easing bowel movements.

Gradually add foods for constipation to your diet while limiting high fat foods like cheese, meat, ice cream and processed food.

When increasing fiber it's important to drink the recommended 8 to 10 cups of water a day to aid digestion.

Unfortunately, that's all the time we have today.

We wish you and your family the very best in health and happiness!

J.R. and I truly hope this information helps, and you found some value in this edition!

Until next time, we want you to,

live longer, live younger!

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