Prebiotic
A plant fiber that stay in the colon to promote the growth of good bacteria - probiotics.
Fiber
This is also where fiber can come in handy.
You should generally aim for 25 to 30 grams of fiber per day, which you can get from a wide range of food sources, including:
- Whole grains
- Legumes (beans, lentils, split peas)
- Green leafy vegetables
- Fruits (bananas, apples, berries)
Most high-fiber foods are considered prebiotics, which are substances that essentially feed your good gut bacteria, allowing them to grow and thrive.
It is also a good idea to avoid processed foods, which often do not contain dietary fiber or usable nutrients. Fruits, vegetables, and other natural foods offer fiber and a wide array of vitamins and minerals to maintain healthy digestion.
High Fiber Foods for Kids
A wide range of fruits, vegetables, seeds, and other foods offer natural constipation relief while providing you with necessary vitamins, minerals, and nutrients to support your overall digestive health.
- Apples and pears -- with the peel on, please!
- Beans of all kinds.
- High-fiber cereal.
- Sandwiches on whole-grain bread or wraps, or made with a whole-grain English muffin.
- Baked potatoes – preferably with the skin on.
- Any kind of berry with seeds.
- Yogurt
Foods to Avoid When Constipated
1. Salty Foods
2. Bananas
3. Caffeine
4. Alcohol
5. Chewing Gum
6. Gluten -Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut, and triticale.
7. Processed Grains - white bread, white rice, and white pasta
8. Milk and dairy products
9. Red meat
10. Fried foods
11. Persimmons
12. Fast food snacks: chips, cookies, chocolate, and ice cream
How Can I Prevent Constipation?
There are a number of ways to prevent constipation, most of which are simple things you can begin right away. You can start prevention by doing the following:[2]
- Staying well hydrated. This means drinking an adequate amount of fluids, especially during meal times.
- Including healthy diet with good sources of fiber. For example, fiber found in vegetables, beans, whole grains and fiber supplements are good.
- Paying close attention to your body cues, and passing stool when you feel the urge.
- Implementing an exercise routine daily.
