Ever since we the human beings evolved our food pattern was mostly dependent on fruits, veggies, and meats. Through cultural innovations and changes in habit, our food patterns now have changed a lot.
Many evolution happened till today in meat-eating, cooking, choosing various food items, and in food eating habits.
It takes 21 days to build a particular thing as a lifetime habit, likewise to break a bad habit you just need to work on it for 21 days.
It’s as simple as that.
Health is a state of complete harmony of the body, spirit, and mind.
As we evolved our food pattern has changed, it’s now mostly dependent on many ready to eat foods and mostly every other food item which is prepared contains some refined foods.
Sad truth but it’s a habit for all of us now.
And that’s where we are going wrong.
Yes “we” because most of us never ever read the food labels while picking up the random food items in the grocery shops.
The reason is we are so busy with our work and our routine, no one has time to buy raw goods, make preparations and cook food at home.
This is our lifestyle today, which is making us most vulnerable to many lifestyle-related disorders, to name a few.
Diet is medicine to cure such lifestyle-related disorders. Because depending on drugs and medicine for long long years is a harmful and worst option.
Basically nature teaches us a lot of things. When we start learning from our earth, our nature; not a single health issue will arrive till we listen to nature.
Constipation is one of the most common health issues coming because of this type of lifestyle. Not all constipation is because of a bad diet, but sometimes it is also because of a lack of physical activity, and any underlying disease.
What is constipation?
Constipation is a passage of hard or firm kinds of stools at infrequent and long intervals with difficulty to expel. In constipation, there could be less than 3 motions per week or painful defecation.
Though occasional constipation is common, in chronic cases it is difficult for one to even complete their daily tasks.
This is where you need medical help.
What kind of help?
Medicines, lifestyle modification, and most importantly a good diet.
It is very difficult for us to confirm a definition of constipation. Because there is no particular accurate definition of one’s personal habits. Right?
Since the frequency of bowel movements varies greatly among each of us, we just can’t fix the definition.
For some of us, daily elimination is normal, in other equally healthy people, it could be occurring as once every second or third day. Hence we all are healthy yet bowel movements are different from each of us.
You may believe you are constipated when you don’t pass stools for one or two days. But it’s just your belief. It’s not at all constipation. Constipation has some particular signs and symptoms.
Are you constipated? Find it out
Know these symptoms:
- Less than three stools per week
- Lumpy hard stools
- Pass difficulty
- Rectum obstruction
- Incomplete evacuation
- Straining to have bowel movements
- Feeling as though there’s a blockage in your rectum that prevents bowel movements
Other signs :
- Mouth ulcer
- Foul breath
- Stomach discomfort
- Appetite/ taste loss
- Disturbed sleep
- Back pain
- Knee pain
When you have foods which act as a laxative, you don’t really need to depend upon the medicines.
A successful treatment for constipation can be achieved not only with medications but also with lifestyle changes, and a very important proper diet.
Many times when you start eating better foods, your bowel movements get better. So it highly depends upon what all food items you eat, because it affects the frequency and a pattern of your bowel movements.
Diet-related constipation is mostly because of insufficient bulk and less of moisture in colon contents.
A diet containing
- high amounts of pulses,
- lack of foods rich in fiber,
- lack of probiotics,
- too many rich and fatty foods,
etc leads to poor dietary habits which in turn results in constipation.
So basically some foods and dietary components are good for constipation and some dietary components are bad for constipation. The correct choice is important.
Foods for Constipation relief
As earlier said everyone’s bowel movements are different likewise everyone’s response to a particular food will be different. So while choosing a dietary pattern one must first think about their current lifestyle, current food habits, and most importantly physical activity level. These three components have immense importance in treating constipation. Constipation is because of wrong food choices.
Here are some super foods that will help you in treating your constipation!
While counting the foods which has the potential to cure constipation, one which is most important is bran. Nature’s magic medicine for constipation.
As it contains insoluble fiber it increases the bulk of the colon contents. Which in turns makes easier to pass the stools. For a start, you can try high- fiber wheat- bran cereals, beginning with 15-30g per day. Increase it as per individual needs but slowly, not in a single day.
Look for every whole grain, it will give you the insoluble fiber which helps in preventing constipation. More the unprocessed grain, more it will contain the bran. So start choosing the foods which are named as “ Whole- Grain”.
Only high fiber bran in the diet may make you feel bloated or a tummy upset. But starting with some little amount and increasing it day by day is what is recommended.
To prevent hard stools along with the high fiber diet you need rough water to soften the stools. Dehydration is also a common cause of constipation. So check how much liters of water you drink daily?
Daily water intake should be at least eight to ten glasses per day or two to three liters per day. Increase your water intake by various methods. Use detox water, flavored water, infused water, clear soups, etc. to improve the taste of water, which makes it easy to increase the water intake per day.
Lemon and Citrus Fruits:
All citrus fruits like oranges, sweet lime, lemon, guava, etc contain good fiber along with Vitamin C.
Citrus fruits helps in releasing more digestive juices which in turn helps in the good digestion process. As it contains good antioxidants it fights with any microorganisms in the alimentary canal. Hence helps in better digestion.
Eating whole guava along with skin and seeds is very helpful in preventing constipation.
Watermelon does not have a lot of fiber or bran but it does contain a lot of water.
Yes! Watermelons contain 92% of water. Hence it encourages smooth digestion. Antioxidant in it acts as a protective shield in the digestive tract.
Eating a watermelon daily helps in clearing the waste materials from the intestines and colon.
Banana is a little confusing food item while considering it in the foods which helps in relieving constipation. Unripe bananas can cause constipation, ripe bananas can help relieve constipation.
Fiber passes through intestines undigested and helps in forming stools. Apples contain a good amount of insoluble fiber which helps in increasing the bulk of stools.
Apple does contain many other micro-nutrients which help to ease the digestion process. Eating apples in raw form with the skins gives all benefits as it contains a good amount of fiber, water, and many nutrients.
Soak black raisins in a glass of water for at least twenty-four to forty-eight hours. Have it early every morning every day.
For children, when stools are hard or passing with pain then give this water in which black raisins were soaked. Black raisins have properties to soothe the stools. They are high in fiber and act as a natural laxative.
Black raisins keep your digestive system strong.
Cucumbers are high in water and promote hydration. Cucumber helps in removing out the waste materials from the colon. It does contain a good amount of fiber and water. Hence hydration helps in soft stool formation.
Cabbage, Broccoli, Knol-khol:
Cabbage contains magic medicine that is roughage. As cabbage is a good source of high fiber it does help in the digestion process. It stimulates the intestines to work better. In turn, helps in making softer stools.
Broccoli contains sulforaphane, which protects the gut and eases digestion.
Spinach purifiers the alimentary tract and does help in removing out the waste products from the colon. It helps intestines work better thus in turn because of the good content of fiber it helps in relieving constipation.
Lettuce contains a good amount of water along with the insoluble fiber.
Sprouts and Pulses:
Sprouts and most pulses like chickpeas, rajma, green moong, black-eyed beans, moth beans, etc contain high fiber which helps in preventing constipation.
A large bowl of steamed or raw sprouts along with some chopped veggies is good enough to start off with. High amount of insoluble fiber and lower levels of gluten promote ease in digestion.
Olive and Flaxseeds oil:
Both the oils promote a laxative effect. Effective in treating constipation. Adding flax seeds in a regular diet will also help in better bowel movements.
Yogurt and buttermilk contain a very good amount of probiotics. Probiotics mean live bacteria and are good for your digestive system.
When in constipation, have a glass of buttermilk. It contains a good amount of water for hydration along with the probiotics for better digestion.