Contribution: Anjali Sharma
People are usually embarrassed to talk publicly about a serious condition called constipation. This is a condition where infected people often experience irregular bowel movements or have a lot of trouble defecating.
However, constipation is generally considered to be one of the most common digestive problems, which can easily lead to serious complications of treatable, chronic, persistent or neglected constipation.
According to a recent survey, about 22 per cent of the country’s adult population suffers from constipation, with Kolkata topping the list with 28 per cent of respondents.
Technically, constipation is defined as less than three bowel movements per week. The frequency of “going” varies significantly from person to person. Although some people empty the bowel more than once a day, others do it once or twice a week.
Excessive water absorption from your colon waste (stool / stool) causes constipation, which dries out the stool and makes it difficult to get it out of the body.
There are various causes of constipation in humans, but the slow pace of digestion is a common cause in most cases.
Dehydration, a bad diet, medications, illness, nervous system disorders, or mental illness can all contribute to constipation.
Fortunately, certain foods can reduce constipation by increasing the concentration of stool, softening it, speeding up intestinal transit, and increasing the frequency of bowel movements.
Here are some effective foods that can help you get the best bowel movement and help treat constipation:
Apples are one of the most popular fruits because of their low calorie content, ability to help you lose weight, reduce your risk of diabetes and protect your heart.
But did you know that this common fruit can also help with constipation?
Both soluble and insoluble fiber exist in apples, amounting to 32% of soluble fiber and 64% of insoluble fiber.
Insoluble fiber gives the stool more volume and helps in faster transit through the intestines.
So apples are beneficial for those who have constipation.
Since apples have insoluble fiber in their skin, if you suffer from constipation, eating an apple without peeling the skin is the best option.
Pruning, which is dried plums, is often used as a treatment for all-natural constipation.
For every 1/4 cup (40 grams) serving, they have more than 3 grams of fiber content.
Bringing water into the intestines and triggering a bowel movement eases constipation.
A person dealing with constipation should increase the amount of fiber in their diet, for which kiwi is one of the best sources.
In addition to their high fiber content, kiwis help prevent constipation, which also aids in smooth digestion.
Studies suggest that actinidine, an enzyme, is responsible for the beneficial effects of kiwi on intestinal motility and intestinal motility.
You can either eat raw kiwis or peel them, remove the seeds and then eat.
In one experiment, 19 healthy people ate this fruit for 28 days. Compared to a group that was not on the same diet, the researchers found that eating kiwi significantly increased the number of bowel movements per day.
Eating kiwi is a good option to fight low bowel movements.
Another fruit rich in fiber is the pear, which contains 5.5 grams (about 178 grams) in a medium-sized fruit. Sugar alcohol sorbitol is also found in pears.
Sorbitol, like fructose, is poorly absorbed by the body and, supplying water to the intestines, acts as a natural laxative.
Pears can be included in your diet in a variety of ways.
You can eat them raw or cooked, with cheese, or you can add them to salads, delicious meals and baked goods.
Triphala is a miraculous medicinal plant. It contains three essential herbs that are proven to treat constipation: Amalki (Amla), Haritaki (Hard), and Bibitaki (Beheda). Mix half a teaspoon of a cup of hot milk or water before going to bed.
A glass of vegetable juice prepared from your favorite vegetables is a great mid-morning or mid-evening drink to relieve constipation.
You can use spinach, tomatoes, beetroot, lime juice and ginger to make a cool cozy drink.
Juices contain plenty of water, which helps to keep the body hydrated as well as soften particularly hard stools.
The latest thought
There are many ways in which constipation can be managed. Many studies have concluded that fruits, vegetables, pulses and seeds help relieve constipation.
It is important to maintain the amount of fiber in the diet to avoid some bowel movements and poor digestive function. If you are suffering from this condition, here are some amazingly effective food tips that can help you overcome it.
To alleviate constipation, it is time to make some healthy lifestyle changes as well as make changes to your diet to prevent and manage this condition.
Also, it is a great idea to check your digestive health regularly and check your stomach regularly to take preventive measures in case of any inconsistencies.
Book a healthy stomach exam today!
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