Constipation is the toughest part to pass your day. It is seen in one and all from the age of 5 years to 75 years. Age is not a bound to constipation.
What is constipation?
Constipation is unable to flush out or empty the bowel completely. Constipation reflects your eating habits of what you are eating, are you eating right or not?
This constipation can be figured out in a week, if the stools are irregular or making it out less than 3 times in a week. If it lasts more than a week, then its better to consult a doctor or try the home remedies.
Common symptoms of constipation.
- Hard, dry, painful stool.
- Abdominal bloating
- Rectal bleeding.
- Anal fissures and tears.
Precautions for constipation:
Water, water and water:
Drink lots of water. Its been proved that people who does not drink enough of water suffer and majorly suffer from constipation. Human must drink at least minimum of 8 glasses of water per day. It keeps your body hydrated, helps for free moving of food in the intestines, fast digestion and stool to pass out easily.
Regular exercise and walks :
Regular exercise and walks can help and speed up the bowl movements in the intestines. Aerobic exercises helps to speed up the harder and large stools to pass faster, by natural squeezing of intestinal muscles. Opt for jogging, swimming, aerobic exercises, stretch ups in the morning, It gives the gut muscles to pass stool easily. A simple 15 min walk after having meal helps in free digestion, avoids indigestion, bloating and acidity problems.
Intake of fibers :
In general, men should take minimum of 38 grams of fiber and women of aged 31-50 shall take 25 grams of fiber per day. Fiber helps the bowl movement faster and thus pass stool faster. Fibers are of two types solube and insoluble fiber.
Soluble fiber like oats,rice bran, citrus fruits, barley, strawberries, potatoes, peas, etc., absorbs all the water and nutrients, which softens stool and increases consistency.
Insoluble fiber like whole grains, wheat bread, cereals, skin o fruits and vegetables helps to stool pass fast through intestines.
Foods to rule out constipation:
The fresh green food is just yum to taste and fights constipation very quickly. This food contains 2.5 gm of fiber with vitamins and minerals to kill constipation.
Take a minimum of 2 kiwi with peels everyday, as they increases the bowl movement easily. Add to your salads as toppings or eat raw.
Beans of any type like kidney beans, black-eyed peas, lima beans, etc., can help the food movement in the intestines quickly. Beans contains 10 gm of fiber which is more than required. Beans are tasty and have many recipes. This is can be taken with roti or rice. A 1/2 cup of beans contains.
- Navy beans contains 9.5 g.
- Pinto beans has 7.7 g.
- Kidney beans has 4.5 g.
Whole grain bread :
Whole grain, the rye bread and Ezekiel bread are better choice to fight constipation. Arabinoxylan in the bread help for easy digestion and free up stool. These bread contains 12.3 grams of bread per each slice and is much better than wheat bread as they contains grains, legumes and nutrients.
Yes, popcorn, the yummy and everyone’s favourite is here to solve constipation problem. Air-popped popcorn contains a 3.5 gm of fiber per cup which is less than 100 calories and is a fiber snack popcorn.
Seeds and nuts :
Nuts and seeds are the power packed fibers which gives to our body. Almonds, walnuts and pecans have more fiber. Have these intakes with ice-creams, juices, salads, pastas and desserts.
- Almonds of about 23 nuts contains 3.5 g fiber.
- 1 ounce of walnuts has 1.9 g fiber.
- 1 ounce of pecans contains 2.7 g fiber.
- 1 tbsp of sesame seeds contains 1.1 g fiber.
- 1 ounce of pumpkin seeds has 5 g fiber.
- Add these nuts and seeds in your diet and salads.
Raspberries, strawberries and blueberries :
Eating blueberries in the morning generates and supplies blood, easy digestion and avoid bloating.
- Raspberries 8 g of fiber.
- Strawberries 3 g of fiber.
- Blackberries 7.6 g of fiber.
Start these berries with breakfast, add in cornflakes, mix it in salads and add as an essence in cakes and pancakes.
Broccoli as raw :
Broccoli is the king of fibers. Take raw broccoli instead of cooking, as cooking declines most of the fiber content. If cannot eat raw broccoli just half-boil it, toss it with pepper, olive oil and salt.
Skinny baked potatoes :
A normal baked potato contains 3.8 g of fiber and a baked sweet potato with skin contains 4.8 g of fiber. Just wipe off all the french fries and fries and toss it with olive oil, pepper and salt. Add in salads, pizzas, pastas, etc., or take it in breakfast as it taste good.
Apples, pears and plums :
These must be taken with skin, as they contain high fiber content. Eat it raw or serve it as juice. Pear juice is specially treated to babies for constipation.
- Apple has 5 g fiber.
- Pear has 5-6 gm of fiber.
- The dried plums called prunes contains 12 g fiber.
Flax seeds :
Just 1 tbsp of flaxseeds contains 2.8 g of fiber. add more it your recipes, as toppings in salads, etc., these are taken and delicious as dosa and with roti.
What are the foods which causes constipation
Dairy products like milk, cheese, curd, etc., causes constipation due its high fiber and low fat content.
Potato chips or any chips :
Potato chips or any vegetable chips causes because of high fat content. By eating these, it keeps stomach full and arises the problem of bloating and indigestion.
Refrigerated foods :
Foods kept in refrigerator or frozen are always subject to constipation as they dilute with water and salt content present in them does not easily push the waste due to indigestion
Bakery food and junk food :
Taking all the junk food like pizzas, cookies, noodles, pastries, cakes etc., is dangerous as they contain carbohydrates, high fats, low in fiber. avoid these to the greater extent as these are highly constipated food items.