Constipation is an uncomfortable condition that’s relatively common. Constipation is when you have stools that are hard to pass, dry bowel movements, or Sometimes it is very painful to pass. Passing stool fewer than 3 times a week.
Being constipated means your bowel movements are hard or happen less often than normal. Almost every person goes through it at some point. Even though it’s not usually serious, you’ll feel much better when your body is back on the path.
Symptoms and Causes:
- Trouble having bowel movements
- Hard or small stools
- A feeling that everything didn’t come out
- Belly bloating
- Refusing the urge to have a bowel movement
There are many causes of constipation –Common lifestyle causes of constipation include:
- Changes to what you eat or your movement.
- Not drinking enough water
- Eating a lot of dairy products
- Not being active
- Not sufficient fiber in your diet
- Pregnancy and some medicines(like pain killers and iron pills)
If you have constipation, you can attain smoother digestion by making some easy changes to your diet. Here we are discussing some foods that can help relieve constipation and keep you regular.
- Dalia: This superfood is a rich source of plant protein and contains supreme vitamins that might help get rid of constipation. It is a great source of magnesium as well. It is considered that including the right amount of magnesium in your daily diet is one of the natural ways to relieve constipation. Dalia is also one of the important food that seniors must include in their diet.
- Drink lots of water: Dehydration is one of the common causes of constipation. Drinking plenty of water can often help with this problem. This might even be one of the easy natural remedies for constipation. When a person becomes dehydrated, the intestines cannot add enough water to the stool. These results can lead to constipation.
- Prunes: Dried plums, known as prunes, are extensively used as a natural remedy for constipation. Prunes contain a lot of fiber, a nutrient well known to ease and accelerate bowel movements. Prunes contain sorbitol and phenolic compounds that may have gastrointestinal benefits. You can eat prunes on your own or in salads, cereals, oatmeal, and smoothies.
- Apples and pears: Apples are rich in fiber. Pears are also another fruit rich in fiber. Apples and pears contain several compounds, including sorbitol, and fructose that improves digestion. These fruits also consist of high levels of water, which can help to ease digestion and avert constipation. Include these fruits in your diet.
- Anjeer: Also known as figs, This is a great way to boost your fiber intake and promote healthy bowel habits. Figs can offer instant constipation relief when soaked in warm water. It has high fiber content and is highly favored as well. You can include figs in your daily diet in order to improve your digestive system.
- Citrus fruits: Citrus fruits like oranges and grapefruits are a refreshing snack and a good source of fiber. Citrus fruits are also rich in the dissolved fiber pectin, especially in their peels. Pectin can reduce constipation. Lemon juice contains citric acid that helps prompt your digestive system and can flush out the toxins from your body as well.
- Pulses: Most beans, lentils, chickpeas, and peas are very high in fiber, one of the cheapest which is a nutrient that promotes good digestion and reduces constipation. Pulses such as peas, beans, and lentils contain both soluble and insoluble fiber, which can help soften and add bulk to the stool. Try to include more pulses in your diet, try adding them to soups. (Healthline)
- Dietary fiber: Including dietary fiber in your diet is accepted to be the best remedy for constipation. The consumption of insoluble fiber is well known to increase the bulk and consistency of your bowel movements. Including dietary fiber in your diet is accepted to be the best remedy for constipation. You can try to include various fiber-rich foods in your diet like fruits, vegetables, and whole grains.
- Kiwi: On Average 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow. Kiwis also contain actinidine, an enzyme that encourages movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in better digestion.
- Chia seeds: Chia seeds are one of the most fiber-dense foods. The fiber in chia comprises 85% insoluble fiber and 15% soluble fiber. When chia seeds come into touch with water, it forms a gel. In the gut, this can help soothe stools. Chia seeds are very flexible and can be added to many foods, greatly boosting the fiber content without too much effort. (Healthline)
- Bananas: Bananas might be the ideal instant Indian home remedy for constipation. Ripe bananas are very helpful and are the go-to solution when it comes to quick constipation relief. They are a very good source of fiber and are known to improve digestion as well.
Can Prevent Constipation?
In many cases, you can. These things can help
- Eat a well-balanced diet
- Drink lots of water.
- Exercise regularly
- Cut Dairy products
When Should I Call My Doctor?
Call your doctor immediately if you have sudden constipation with belly pain or cramping and you aren’t able to poop or pass gas at all.
- Constipation is a new issue for you and lifestyle changes also haven’t helped
- You see blood in your stool.
- You’re losing weight without any reason.
- You have extreme pain with bowel movements
- Your constipation has lasted more than 2-3 weeks.
- The size and consistency of your stool have changed completely.
Mind it, talk openly and honestly with your doctor about your bowel movements and any questions or concerns you may have.