Diet options that help ease constipation
Diet options that help ease constipation
Constipation occurs when bowel movements become difficult and infrequent (less than 3 times a week). Constipation can be prevented by following a healthy diet and drinking plenty of water. Constipation mostly occurs when there is an insufficient intake of water and fiber. The symptoms of constipation are bloating in the stomach, dry and hard stools, and difficulty in emptying bowels. Thankfully, constipation can be cured by correcting your eating habits.
Some foods that help relieve constipation are:
Fruits
Fruits are abundant with dietary fiber which helps relieve one from the symptoms of constipation. Along with the goodness of fiber, fruits are also filled with vitamins and other nutrients that benefit the body in various ways. Fruits like kiwi, pineapples, berries, apricots, papaya, figs, peaches, plums, grapes, pears help improve one’s bowel movement.
Flax seeds
Flax seeds are filled with a high amount of fiber, along with other nutrients such as omega-3 fatty acids and antioxidants, which help in easy bowel movements. These flax seeds can be added to a variety of dishes like salads, oatmeal, milkshakes, etc.
Vegetables
To obtain a high amount of fiber content in our body, it is advised to eat vegetables every day. Just like fruits, vegetables are a natural source of fiber along with nutrients such as vitamins, calcium, fat, proteins, etc. There is a proven record that vegetables and fruits help our body function better when consumed regularly.
Whole grains
Refined products such as white rice and flour increase the chances of constipation. Replace these refined products with whole grain products to see a great difference in your bowel movements. Whole grains are a rich source of dietary fibers, and Arabinoxylan is the main component which helps ease constipation. This also helps with weight loss. Overall, it helps you have a healthy lifestyle.
Nuts and seeds
Nuts like almonds, pecans, and walnuts and seeds like pumpkin and sesame seeds are full of fiber. Once you add them to your diet, you will see the results immediately. However, beware of the amount consumed as a high intake of nuts increases fat content which results in high calories.
Although these are not foods, consuming hot liquids such as green tea, hot water, and clear soups help in improving bowel movements significantly. These liquids help in better digestion and soften hard and dry stools. Teas made with herbs that regulate laxative effects are highly preferable. Anise tea and fennel tea help in speedy recovery from constipation.
Apart from that, the consumption of water is very important to our body as most organs function at its best when there is enough water in our body. Moreover, nutrients are transferred to different parts of the body with the help of water. Water is absorbed from the intestine; but when there is a lack of water consumption, it leads to constipation.
