Consumption of constipation foods is the biggest culprit in promoting sluggish bowel system and later causing chronic constipation, though unhealthy lifestyle, infection and medications also cause constipation. It is commonly believed that constipation foods lack in fiber whereas foods that avoid constipation are rich sources of fiber, however some fruits and foods does not have fiber in abundance but do move the bowel system.
Avoid consuming high fat diet, normally coming from animal sources, like cheese, milk, dairy products, meat etc. These foods are low in fiber and hinder the bowel system. Hydrogenated oils and food cooked in these oils also cause constipation. Foods made by using baking soda, baking powder, white flour, white rice, white sugar shall be avoided. It is advisable to avoid all sorts of prepackaged foods. Non nutritional drinks also fall in the category of constipation foods like soda, coffee, alcohol etc. However consumption of good amount of water is a good practice. Wheat at times is also considered as constipation food when consumed fried and processed. However fresh baked products made by wheat are not harmful if not helpful for bowel system.
Few commonly eaten constipation foods are cheese, pasta, too much milk or other milk products, potatoes - particularly fried and prepackaged products like chips, instant mashed products, corn, ice-cream, soda and soda based drinks, pastries, red-meat, pies, cookies, beef, pork, bread, pizza. All of these foods are low in fiber and high in energy hence they are not only bad for the bowel system but also harmful for health in longer run as they cause over weight problems. Apart from avoiding constipation foods few good habits also help in avoiding constipation like chewing the food well before consuming, not drinking water during the meal, avoiding excessive iron supplements.
Nature has blessed human race with many foods that avoid constipation very effectively and a balanced diet including these can keep this problem far away. Foods those are rich in fiber are good for digestion and clearing the colon. In the case of chronic constipation, foods that avoid constipation alone may not be able to help, some juices are sure to solve the problem. Blending 3 figs, one ripe banana, 1 tablespoon of molasses and 1 cup of water will make the jammed bowel system move. Six ounce of spinach and 10 ounce of carrot mixed with water to make 2 pints of juice everyday keeps the colon clean of toxic by products.
Juice or consumption of carrot, papaya, and watermelon also helps in avoiding constipation. Honey, pears, prunes, peaches, apples, apricots, pine nuts, almonds, alfalfa sprouts, soy products, beets and sea weeds are foods that avoid constipation. Few herbs also help in improving bowel system consumed with diet like ground psyllium seeds, licorice roots flax seeds, marshmallow roots and fenugreek seeds.
Consumption of cabbage, asparagus, coconut, castor oil, sweet potatoes, bran from oats and rice also helps in running the bowel system smoothly. Medical researches have proved that consumption of fiber 25 gm everyday keeps the constipation problem away. Including rich sources of fiber in the diet like 100 gm of soybeans containing 7.5 gm of fiber, 100 gm of black beans having 6.5 gm, 75 gm of dried figs having 10.5 gm, 100 gm guava containing 5.5 gm, 75 gm of cereal bran containing 13 gm of fiber. These are some of the foods that avoid constipation and can be taken easily in normal routine.