Foods that are high in fiber help keep you full for longer. good for the digestive system Especially those who are losing weight should eat fiber. It helps reduce constipation. Women should get about 25 grams of fiber per day, and men should get about 38 grams of fiber per day.

Pumpkin seeds

Pumpkin seeds contain up to 18grams of fiber per 100 grams of pumpkin seeds. There is enough fiber in pumpkin seeds to help stimulate the digestive system. Make the excretory system work easily. Pumpkin seeds are also rich in zinc that helps boost the metabolism of the body. In addition, the protein in pumpkin seeds will also make the body feel more full. It also contains tryptophan. That stimulates the brain to secrete serotonin that makes a good mood. It also contains unsaturated fatty acids that help reduce fat and cholesterol in the blood vessels that are a problem of atherosclerosis.

Sunflower Seeds

100 grams of sunflower seeds contain up to 9 grams of fiber, so it's probably a constipation snack that shouldn't be missed. In addition to being rich in fiber It also prevents blockage of blood vessels in the heart as well. Because sunflower seeds contain zinc, iron, phosphorus, calcium, dietary fiber, protein, fat, vitamin A, vitamin B2, vitamin E and vitamin K.

Pistachio

Pistachios contain up to 10 grams of fiber per 100 grams of pistachios, plus other healthy nutrients like protein, vitamin B6 and magnesium. It makes pistachios a nutritious snack that healthy people like us can't miss.

Almond

28 almonds provide 3.5 grams of fiber, but keep in mind that almonds are quite high in calories. So instead of eating 28 almonds, it's best to eat almonds with other constipation-preventing snacks.

Green peas

One cup of green peas contains up to 8.8 grams of fiber, and of course, this fibre-rich diet is sure to help with constipation. It's also a great source of antioxidants. can reduce cholesterol And full of iron helps prevent fatigue easily followed.