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1) Broccoli (fiber content – 2-3 grams per serving, high in vitamin C and potassium).
2) Beans/lentils (fiber content – around 5.8 gms per cooked cup, rich source of protein & fiber).
3) Brown Rice (highly nutritious whole grain with good amount of dietary fibers and vitamins B6, thiamine niacin etc.).
4) Oats/oatmeal (fiber content – 2.5 gms per cooked cup).
5) Apples & Pear(highly nutritious fruits with good amount of dietary fibers and vitamins A, C& K ).
6) Bran Flakes or Oats/oatmeal (fiber content – 2.4 gms per cooked cup).
7) Whole Wheat Bread(highly nutritious whole grain bread with good amount of dietary fibers and vitamins A, C& K ).

Constipation is a widespread problem faced by many people. It can be caused due to numerous factors such as poor diet, lack of exercise or water intake and even medications taken for other health conditions. Here are some tips that may help you overcome the issue:

1) Increase your fiber consumption through fruits like apples, berries etc., vegetables like broccoli, spinach etc. Drink plenty of fluids such as water or fruit juice to keep yourself hydrated and avoid dehydrating drinks. Exercise regularly by doing light exercises that can help you stay active throughout the day.

2) Avoid eating high-fat food, processed meats like bacon etc., dairy products such as cheese or milk which are known to cause constipation in some people. Instead of these items try consuming more fruits and vegetables that can help you maintain a healthy digestive system.

3) Avoid taking medications without consulting your doctor first, especially if they have been prescribed for other conditions as it may lead to side effects such as constipation. Overall, the key is to eat right, exercise regularly and avoid foods that can cause or aggravate constipation.

Constipation is not considered a disease, but rather a symptom of an underlying problem. There are many reasons you may feel backed up, including changes to your lifestyle, mental health, and diet.

Our body’s various organs, including the digestive tract, benefit from water.

We often overlook fiber as an essential macronutrient that balances blood glucose levels, promotes gut health, and prevents chronic diseases. In fact, you may want to assess your daily fiber intake levels if you’ve been experiencing constipation. It’s helpful to know what’s going on in our bodies, and sometimes boosting a specific type of fiber can help.

One teaspoon of castor oil in hot water can help with several issues.

Taking one teaspoon of castor oil before bedtime, at least three days in a row, can relieve constipation. Repeating this process every three months can help build a healthy digestive system.

Try mixing dry plums with plain yogurt in the range of 6-7. To see if it helps, give it a try for a few days.