Constipation is a common problem due to unhealthy food habits, insufficient intake of fluids and a sedentary lifestyle. It could sometimes be due to certain medications or also due to certain digestive system disorders. We could all be groggy through the day if we don’t get our bowels cleared before starting our long stressful day. That is when we resort to over the counter medications to get relief from this. Fortunately, there are many foods that can cure this condition before you take help of a medicine. Read below to know more…
This is rich in probiotics, the positive bacteria. Probiotics help in improving bowel movements and prevent constipation. This also improves the overall digestion and overall health.
A cup of lentils provides 10 grams of fiber which is more than any other source. It has a good combination of soluble and insoluble fiber that improves bowel movements and thus reduces constipation. You could also sprout whole legumes and eat them to add variety. Sprouted legumes are higher in fiber and known to relieve constipation.
Oats, bran, barley, bajra, jowar, brown rice, ragi and rye are all fiber champs. Make sure to include one of these into your meals. It’s important to drink enough water when you add more whole grain to your diet, for easy digestion and smooth bowel movements. This will also ensure that the high fiber foods don’t leave you bloated.
Fruits and Vegetables
Fruits and vegetables are fibre rich. Vegetables eaten raw are especially beneficial. A salad must form an integral part of every meal to help relieve constipation. Including a salad with every meal will Some specific fruits like ripe banana, dried prunes, soaked figs and guava work very well. The high fibre and nutrient dense fruits help relieve constipation.
Add carrots to your salad or just eat them raw for good digestive health. Cooked carrots also have its own benefits but it loses its dietary fiber value when cooked too much.
As the saying goes, ‘An apple a day keeps the doctor away’ is absolutely right. It has soluble fiber pectin that eases digestion and bowel movements. It also makes your skin healthy and beautiful.
Nuts are healthy sources of magnesium. According to the research published in the European Journal of Clinical Nutrition, a diet low in magnesium contributes to constipation especially for those who have a relatively low intake of dietary fiber. As nuts are high in fat content, control your portion size. Another advantage of good fats is that it also acts as a lubricant to your bowel movements.
They are great sources of fiber, and omega-3 fatty acids. Just one teaspoon of flaxseeds can provide 3 grams of fiber. It is generally recommended to consume ground flaxseeds with husk for easier absorption and better benefits.
Sometimes it is also about what works positively for your body type. Keep a simple food log to know what works the best for you and include them more often to fight constipation.