Onions are known for adding a punch of flavour to almost every dish, but could this humble kitchen staple be the answer to your digestive woes? If you've been struggling with constipation and are on the lookout for natural remedies, you might be surprised to learn that onions could play a role in easing your discomfort. But can they really help get things moving?
To understand how onions can relieve constipation, OnlyMyHealth interacted with Kalpana Gupta, Clinical Nutritionist, Max Smart Super Speciality Hospital, Saket, New Delhi.
According to Gupta, packed with fibre, prebiotics, and antioxidants, onions offer more than just a tear-jerking experience while chopping. Here’s how onions can help in relieving your constipation.
Increased Stool Bulk
According to studies, insoluble fibre adds bulk to the stool, which helps it move more efficiently through the digestive tract. “This can reduce the likelihood of constipation and make bowel movements more comfortable,” Gupta explained.
Enhanced Digestion
Soluble fibre in onions can help regulate the digestive process as shown in studies. Gupta said, “By forming a gel-like substance, it can aid in smoothing the passage of stool and preventing it from becoming too hard or dry, which is a common cause of constipation.”
Gut Health Support
As per Gupta, the prebiotics found in onions help nourish beneficial gut bacteria. A healthy balance of gut flora can improve overall digestive function and contribute to regular bowel movements.
Also read: 7 Tips To Get Rid Of Garlic And Onion Breath
Incorporating Onions In Daily Diet
While onions can play a role in relieving constipation, they should be part of a comprehensive dietary approach. Here are some practical tips recommended by Gupta to include onions in your diet:
Add to meals: Onions can be incorporated into a variety of dishes, from salads and soups to stir-fries and stews. Their versatility makes them an easy addition to many recipes.
Raw or cooked: Both raw and cooked onions offer health benefits, though cooking might reduce some of the more potent compounds.
Balanced diet: Pair onions with other fibre-rich foods such as fruits, vegetables, whole grains, and legumes. This combination can enhance overall fibre intake and improve digestive health.
Also read: Why You Should Eat Raw Onions In Summer
Potential Considerations
While onions can contribute to alleviating constipation, they may not be the only solution. It’s important to consider other factors such as:
Hydration: Drinking plenty of water is crucial when increasing fibre intake. Adequate hydration helps fibre function effectively and prevents it from causing additional digestive issues.
Dietary balance: Relying solely on onions without incorporating other fibre sources and a balanced diet may not address the root cause of constipation.
Digestive sensitivity: Some people may experience digestive discomfort from onions, especially when consumed in large quantities. If you notice any adverse effects, it might be worth adjusting your intake.
Conclusion
Onions can be a helpful component in managing constipation due to their fibre content and prebiotic properties. They support bowel regularity and promote gut health, which are key factors in preventing and relieving constipation. However, they should be part of a broader dietary strategy that includes diverse sources of fibre, adequate hydration, and overall balanced nutrition. For persistent constipation, consulting with a healthcare professional can provide better advice and address any underlying issues.