You have just finished that heavy bowl of pounded yam with egusi and goat meat.

After few hours, you are now feeling a little uneasy in your tummy.

You feel bloated while you belch at intervals. You are most likely suffering from constipation.

Being constipated means your bowel movements are tough or happen less often than normal. Almost everyone goes through it sooner or later.

While everyone has different bathroom habits, you may want to talk to your doctor if you have fewer than three bowel movements per week.

You can try medications to deal with the issue, but you can also find foods that help easy the discomfort.


It could be due to some medical conditions, such as inflammatory bowel disease or hypothyroidism.

Bad eating habits can also lead to constipation.

Whatever the case, you can eat certain foods to prevent and treat constipation.

1. Berries

Berries are certainly a sweet constipation remedy and work because they provide you with loads of fiber. You can opt for blackberries, raspberries, or even strawberries to increase your intake of fiber. A half-cup serving of strawberries contains 2g of fiber, while the same serving of blackberries contains 3.8g of fiber. Raspberries are the best because a half-cup serving provides you with 4g of fiber. Berries are low in calories, so you can eat more to deal with constipation.


2. Beans

Ewa to the rescue.

Looking for foods to help with constipation? Try beans. Many people do not know it but beans are actually better than veggies when it comes to loading up on fiber. A half-cup serving of navy beans provides you with 9.5g of fiber, whereas the same amount of kidney beans contains 8.2g of fiber. Lima beans and pinto beans are also good sources of fiber. You can toss beans into soups, salads, pasta, and casseroles.


3.  Whole-Grain Bread

To keep constipation at bay, you should ensure that you eat whole-grain bread only. They are low in fat and rich in fiber and complex carbs. Be sure to check the label before you buy your bread. It should say "whole-wheat flour" or have "whole" mentioned before the grain. It is an even better idea to opt for diet breads because they are very high in fiber.


4. Pears and Apples

Including raw fruit in your diet can help to treat constipation. It is also effective against bloating that is usually associated with constipation. Some great options include pears and apples because they all provide you with loads of fiber. Keep in mind that most of the fiber is in their edible skins, so you should not remove the skin when eating them. Pears and apples are also high in a naturally occurring fiber called pectin that is especially beneficial for your digestive health. You get about 4.4g of fiber from a small raw pear with skin, whereas a medium apple provides you with 3.3g of fiber.


5. Nuts

Eating a handful of nuts like peanuts, pistachios, walnuts, or almonds can help keep you healthy. They provide you with omega-3s that improve cardiovascular health and offer loads of fiber that improves digestion. You get about 9g of fiber from a half cup serving of almonds along with protein and other nutrients, making it one of the best foods to help with constipation.


Bon appetit!