Constipation is one of the common health problems that people deal with every now and then. This is also a negative indication of health. People know what is constipation and how it feels like when you are constipated but they do not know why this happens. Also, taking medicine to get relief seems to be the most feasible mode of constipation relief but it can corrupt your digestive system over time. The best way to handle constipation is by making diet modifications or by adding a few foods to your daily diet. Dietician Gauri Anand shares some nutrition tips for managing constipation. Keep reading to find the list of foods for constipation.
How is constipation caused?
Constipation is caused due to irregularity in bowel movements. If the person is unable to defecate properly or empty the bowels, the waste gets accumulated in the colon which troubles your digestive health. This is a common gastrointestinal issue that is caused either due to consuming a lot of processed food or a lack of fibre in the diet that causes indigestion. There are many other reasons behind constipation that most people do not know about. If constipation is not remedied on time, it can cause serious complications. Thus, you should know what foods to eat when you are troubled with a constipated stomach. Scroll down to find diet tips for constipation relief.
Nutrition Tips for Managing Constipation
If you are having bowel problems, here are some diet tips for you to treat constipation.
Eat enough fibre
First and foremost, fibre is the most essential nutrient for digestive health. If you consume enough fibre throughout the day, your bowel movements would be smooth. Whereas, if you don’t have fibre, it would negatively impact your health. Thus, a dietician advises increasing fibre in your diet. This is the biggest nutrition tip for constipation. The best sources of fibre are vegetables, fruits, lentils, beans, whole grains, nuts and seeds. Eating plenty of fresh vegetables and fruits would provide you with essential nutrients. Similarly, there are some citrus fruits that contain fibre which is proven to stimulate the growth of colonic flora or digestive health. This helps in increasing good bacteria in the gut and promoting smooth stools.
Have some kind of fibre daily in different forms. This way, you would have great digestive health without constipation.
Do you know papaya is an ancient remedy for constipation? Yes, papaya fruit, leaves and papaya leaf juice are exceptional remedies for many health conditions. Papaya is great for digestion as it possesses natural laxative properties due to certain enzymes present in it. This enzyme is called papain which is great for digestion.
If you feel constipated, eat papaya or have papaya juice. This would help you get bowel movements without choking your colon. Avoid papaya shake as it might not serve the purpose and you may end up unnecessarily stuffing your stomach.
Yes, flaxseed is also helpful in treating a constipated stomach. As you eat these superseeds, it converts water to gel. This would soothe your intestine and lubricate it to allow smooth and comfortable bowel movement. Also, if you are consuming low-fibre diet, flaxseed is of great help as these are loaded with fibre that can aid constipation.
Aloe Vera Juice
Aloe vera is a nutritious fruit that offers many health benefits. Apart from being great for the skin, consuming aloe vera is good for the digestive system. It is found to be associated with diarrhoea, constipation and irritable bowel syndrome. This is because of the amazing anti-inflammatory agents present in aloe vera that combat gastrointestinal inflammation. Thus, it relieves gastrointestinal issues like constipation, diarrhoea and IBS.
Also Read: How To Maintain Good Gut Health In Children?
Do we need to tell you about the benefits of probiotics? To ward off stomach and digestive issues, consuming probiotic foods is a must. You can have a variety of probiotic foods where yogurt or curd is the most feasible option. Consuming a bowl of curd daily can aid constipation by producing good gut bacteria inside the stomach. You can have other probiotics as well to deal with digestive woes.
There are so many pulses including lentils, beans and peas that you can have if you are dealing with constipation. These are helpful because they have high fibre content in them which aids digestion and combats constipation. For people who frequently suffer constipation, adding pulses and high-fibre foods to their diet is a must. This not only helps in treating constipation but also keeps the digestive system strong. As per reports, consuming cooked pulses can suffice 26% of the daily dietary intake of fibre. Rest can be easily obtained with other foods mentioned in this list.
Yes, eating broccoli is also good for a constipated stomach. This is because this beautiful green veggie has sulforaphane that is known to ease digestion and protect the gut against constipation-causing bacteria. Besides, broccoli also has high vitamin C content that makes it apt for consumption during the summer season. It would help in preventing constipation. In addition to this, broccoli also has insoluble fibre that eases digestion. You can have broccoli raw or sauted or add it to your curries. There are numerous ways to add broccoli to your diet. You can find innumerable recipes on the internet.
If you have constipation problem, you must have oats in the morning for breakfast. This is because they are a rich source of fibre that is necessary for regulating bowel movements. Fibre helps in retaining water in the stool to aid easy and smooth defecation. For better results, consume oat bran which is made up of both insoluble and soluble fibre which has laxative properties.
Drinking clear soups is also good for stomach health. These are easy to digest and don’t irritate bowel movements. Besides, these add moisture to stools which helps in passing them easily. You can have both vegetable and meat broth clear soups. In summers, you can switch to fresh fruit juices like mosambi and orange to promote hydration.
Constipation is a common problem that can worsen over time. It may become chronic if you ignore it or long. Thus, it is better to combat this issue through diet. This article lists out some potent foods that aid constipation. You must try and have as many of these as possible to get smooth bowel movements.
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