Products with whole content of bran, fiber or wheat flour, together with grains, fruits and vegetables and dry fruits are the indicated ones.
A fiber-rich diet promotes the movement of food through the digestive tract and prevents constipation because favors evacuation, increases and makes stools to be large and soft and easy to eject.
Some fiber-rich food recommended by the Mayo Clinic to be consumed in order to have a good digestion and avoid constipation are the following:
- Cereal with a high fiber content. The cereal’s label shall read: whole bran or fiber. Another option is to add unprocessed wheat bran to the cereal you will consume.
- Whole grains. Look for the breads which label reads: whole, made of wheal flour or another whole grain as the main ingredient. Also take into account whole rice, wild rice, barley, whole pasta and burgol wheat.
- Legumes. Beans, peas and lentils are excellent fiber sources.
- Fruits and vegetables. In addition to being fiber-rich, they are also rich in vitamins and minerals. Five or more servers a day should be consumed.
- Dry fruits. A handful of nuts or dry fruits are healthy and fiber-rich.
It is also advisable to drink much water because fiber works better when absorbing water, which influences on the stools being soft and voluminous.
The Mayo Clinic advises to gradually increase fiber in diet because this allows the natural bacteria in the digestive system to adapt to change, and not to produce intestinal gases, abdominal swelling and cramps.