7 Meals That Assist Relieve Constipation and Assist Digestion: Easy bowel actions imply you’re happier and more healthy

Best Foods For Constipation Photo Credit: Times Now

Key highlights

  • Constipation can be caused by various factors related to the type of food you eat, a specific illness, or even stress.
  • Whatever the reason, the sufferer looks for ways to alleviate the condition so that they can focus on work.
  • Here is a list of foods to add to your meal plan to get rid of those pesky constipation.

Constipation is not a joke and only those affected know how upset even an episode of it can be. Those who also suffer from chronic constipation seek remedies from doctors, chemists and recommendations from those who do not suffer.

Chronic constipation (CC) is not an uncommon problem in Indian communities and clinical practice.

Two people’s guts are not the same, and their behavior and reviews are also different. Not only that, the east-west divide also plays a role here when it comes to what constipation is.

Defining constipation from an Indian perspective:

According to medical experts in the west, having three or fewer bowel movements a week could indicate a constipation problem.

Indian experts have established for several years that almost all aspects (epidemiology, clinical spectrum, diagnostic assessment, treatment needs and patient expectations) in patients with chronic constipation were slightly different in India compared to the West.

For example, in May 2011, the “Indian Motility and Functional Diseases Association” was founded in the Department of Gastroenterology of the Sanjay Gandhi Postgraduate Institute for Medical Sciences in Lucknow, which defines that in the Indian context the daily stool frequency is higher in the Indian population, therefore It is expected that the component of the Western definition of CC as stool frequency of less than three times a week is insensitive and therefore not applicable in the Indian setting for the diagnosis of CC. Therefore, Indian gastroenterologists decided that “Constipation in India should be defined by stool shape and patient perception rather than stool frequency”.

According to this symptom-based criterion, one suffers from constipation if one suffers from a feeling of incomplete evacuation and distress after a bowel movement.

What causes constipation:

There are several reasons why one can suffer from constipation. It can be caused by a disease (hypothyroidism, inflammatory bowel disease), medications (pain relievers, antidepressants), and other factors that may be beyond your control. With certain foods, you may feel like you have stomach gas, pain or discomfort in your stomach, and have difficulty pooping.

But for most of us, it’s what we eat – or rather, what we DO NOT eat. Fortunately, when we make sensible changes to our nutritional content and eating habits, certain foods can relieve constipation by adding bulk, softening stools, reducing intestinal transit time, and increasing stool frequency.

Tips for Relieving Constipation:

High-fiber foods add bulk and weight to the stool, make it soft, and stimulate bowel movements.
In some people, a high-fiber diet can make constipation worse. Therefore, do not make any decisions or changes here without consulting your doctor.
Drink plenty of water, especially if you are increasing your fiber intake.
Do sports regularly. Stronger pelvic muscles are a key factor in improving symptoms of constipation.

Here are 7 foods for constipation:

  1. Ensure adequate water intake: This is the first step in relieving constipation. Drink plenty of water throughout the day, especially if you are on a high-fiber diet. Start the day with a glass of warm water. A well-hydrated body also has a positive effect on the intestines, making movements smoother and more frequent.
  2. Do you have a lot of cottage cheese and probiotcs: Quark (dahi), yogurt (the kind on supermarket shelves), probiotic milk, buttermilk, etc. contain healthy bacteria that help improve bowel function. 2-3 cups of dahi daily should help you maintain a healthy microbiome or human gut flora. Ask your doctor about allergies.
  3. Kachcha Kela or unripe banana: This can be cooked and eaten sprinkled over the chopped pieces with salt, powdered pepper, ground cinnamon, etc. Or like a Sabzi that is eaten in the south. Immature bbanans have a good amount of fiber.
  4. Eat Dalia every day – as oatmeal, sweet or simple or savory: the fiber content in Dalia helps with proper digestion and prevents constipation. It also improves the consistency of the stool and allows the poop to move more smoothly. Dalia for breakfast will keep you full longer and, despite its good nutritional content, can also help you lose weight.
  5. Add plums (also known as dried plums) to your salads, Muesli, oatmeal, baked goods, smoothies and hearty stews. Plums are known for their rich diet, high fiber content, and natural laxative effects in a small number of people. You can also add the plums to the ready-to-eat Dalia Khichri or Dalia Meethi Kheer or Dalia Upma (made with salts and spices) etc.
  6. They say an apple a day… and they weren’t lying: apples are high in fiber. Eat it chopped if you like it but not peeled. Eat the apple peel, which contains pectin. In the intestine, pectin is quickly fermented by bacteria into short-chain fatty acids, which draw water into the large intestine, soften the stool and shorten the intestinal transit time. Other fruits (fresh fruits) that you can add to your daily diet are pears, figs, kiwis, avocados, etc. All of these fruits are high in nutrients and low in calories, high in fiber.
  7. Warm Milk and Desi Ghee at Night: This is Grandma’s Batua remedy … a hack most mothers are sure to try at home. According to Vasant Lad’s The Complete Book of Ayurvedic Home Remedies, taking 1 or 2 teaspoons of ghee in a cup of hot milk before bed is an effective, yet gentle, means of relieving constipation. This is especially good for Vata and Pitta constitutions, but for Kapha types it can be too kapha-increasing to be used regularly.

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