Brief Answer:
Fiber

Detailed Answer:
Thank you for asking

I read your question and i understand your concern. The one word answer to your question is "FIBER" . Food rich in fibrous diet is the key to management of constipation. Plenty of fluids intake, regular exercise and good bowel habits are the best companions to relieve constipation.

Vegetables preference is mandatory to combat constipation. Avoiding fast foods and foods too spicy and preserved is necessary. Natural and fresh fruits and meat products should be used.

examples of some foods rich in fiber are
½ cup navy beans: 9.5 grams (g)
1 small pear: 4.4 g
¼ cup dates: 3.6 g
1 medium apple: 3.3 grams
1 medium sweet potato: 4.8 g

Replace white bread, white rice, and regular pasta with whole-grain bread and whole-wheat pasta and brown rice. Eat more whole oats, multi-grain cereals, and whole-wheat crackers -- just be sure to choose low-fat and low-sugar options. Snack on air-popped popcorn instead of chips. When buying cereal, choose brands that have at least 5 grams of fiber per serving.

Replace meat with a bean or legume dish at least once or twice a week. Add cooked beans to salads, and try bean soups and stews as main course meals.

Add some fiber supplements to your diet plan and use them with plenty of fluids. minimum of 8 glasses of water is necessary.

I hope it helps. take good car eof yourself ands dont forget to close the discussion please.

Regards
Khan

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