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Eating, Diet and Nutrition for Constipation - Secret to A Healthy Gut!

Secret to A Healthy Gut!



Constipation is something that is experienced by all of us at some point in our lives. However, the severity of the problem varies from one person to the other. The inability to pass the stools more than 3 times in a week is known as chronic constipation.

Good news is that the discomfort caused due to constipation can be relieved if you pay attention to your diet habits and make some basic changes to your lifestyle.


Here is a list of the best things to be followed if you are someone suffering from constipation.

Know Your Cause

Constipation can occur due to a variety of reasons. Knowing the cause can help you choose the remedies in a much better way.

A sedentary lifestyle without any physical activity, being under medication, improper diet habits such as lack of fiber from the diet or a high-fat diet, dehydration, diseases related to mental health and even pregnancy can cause constipation.

Since the causes are different, identifying the one that triggers your problem can help you resolve it in a much smarter way.



Load Your Plate with Foods Rich in Fiber

Foods Rich in Fiber
The recommended intake of fiber is 25-35 grams per day and statistics reveal that the Americans have been consuming only 15 grams of fiber per day on an average.

Constipation occurs when the process of food movement gets slower. This lets the colon absorb large amounts of water from the stools, thereby making them dry and hard in texture. This makes it difficult to pass them through the rectum.

The most natural way to treat constipation is to choose those foods that are rich in fiber because fiber adds bulk to your stools.

Adding fiber to your diet makes the stools soft and bulky, which ultimately lets them pass through the rectum with much ease.

Also, the proper functioning of the digestive system is essential for the absorption of fibers in the gut. You can try these acupressure points to keep up the efficacy of your digestive system.


Fiber-rich Foods to Consider

  • Fruits like raspberries, pears, avocados, strawberries, figs, prunes, oranges, kiwis, apples, bananas mangoes.
  • Vegetables like Brussels sprouts, beans and lentils, broccoli, leafy greens, artichokes, sweet potatoes, carrots, beetroots.
  • Nuts and seeds like chia seeds, almonds, flax seeds and pistachios.
  • Whole grains like oats, brown rice, quinoa make the best breakfast choices.


Drink Extra Fluids. Keep Yourself Hydrated

The absorption of water from the stools in the large intestine causes the stools to harden up making it difficult to pass through the intestine.
  • An average adult should drink 2 liters of water in a day. Be conscious about your water intake, particularly when it is a hot day.
  • No matter how busy your schedule gets, keep drinking water at regular intervals to reach the target of 2 liters per day.
  • Fluids like soups, stews, fruit juices or herbal teas can also keep you hydrated.
Note - Stay away from diuretics like alcohol or other caffeinated drinks that cause dehydration. However, consumption of such diuretics in moderate amounts does not cause any side effects.


Stay Away from Foods High in Fat

High-fat foods do not directly cause constipation but the intake of foods high in fat can reduce your intake of fiber. One example of this is the Keto diet plan which requires the reduction of carbs and proteins and increases in the intake of fats.

The ability of our body to digest carbs is different from that of the fats which ultimately results in constipation.

Foods like whipped cream, beef, fried foods, burgers, processed meat, frozen foods, fast foods, crackers and desserts are some foods to be avoided.

You can replace them with foods high in fibers and healthy fats to keep your digestive system running efficiently.


Put Your Yoga Pants On

Lack of physical activity can also be one reason for constipation. Yoga is the best activity one can inculcate to stay perfectly fit and healthy.

Yoga poses such as wind-relieving pose, child's pose, matsaysana twist, supine twist, Cobbler's pose, bow pose are some best asanas to be practiced early in the morning on an empty stomach.

Start your day with Surya Namaskara, followed by the above-mentioned asanas. Check out some wonderful Yoga poses to get rid of ovarian cysts here


Sample Diet Plan to Get Rid of Constipation

Note - The diet plan mentioned below is just a suggested plan considering the foods high in fiber and nutrients but not the dieticians recommended.
  • Breakfast - 1 cup oats (or) 1 cup quinoa (or) slice of toasted whole wheat bread A Glass of milk
  • Lunch - Beans or lentils paired with a bowl of cooked brown rice
  • Dinner - Chickpea paired with a bowl of cooked Quinoa. Yogurt topped with fresh fruits

In addition to the above-mentioned sample diet, these additional tips must be followed.

Drink plenty of water at regular intervals & ensure that you reach the target of drinking 2 liters in a day.

Consume a cup of fresh fiber-rich fruits 1 hour before the lunchtime

Keep munching on healthy nuts and seeds like chia seeds, flax seeds, almonds and pistachios.

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