As difficult it is to discuss constipation, it is as challenging to deal with it. While it is extremely common, it is not the most appealing health condition.
Being constipated is associated with infrequent bowel movements, which are not only painful, but difficult to pass. Experts believe anything less than three bowel movements per week could signal a problem.
So if you’re forcing poop out or straining too much, then it could give rise to other chronic illnesses, which could be more difficult to tackle.
Having said that, constipation is not something that is untreatable. With the right kind of diet, you can always go back to your usual self.
Hence, here are some dietary additions you can make to your meals that can ease your constipation and help you poop better.
I. Oatmeal should be your go-to breakfast
The best way to start your day is by eating a bowl full of oatmeal. It is rich in both soluble and insoluble fiber. While the former easily dissolves in water and takes on a gel-like form, the latter adds bulk to the stool, making the foods softer and easier to pass through the stomach and intestines. This way there is no need to strain to pass stool and one can get relief from constipation.
2. Add a lot of greens
Green healthy vegetables hold the key to many health ailments. Constipation is one of them. Greens such as spinach, brussel sprouts and broccoli are not only rich in multiple nutrients, but are specifically known for their fiber-content, that makes them so good for your gut. This helps in adding weight to the stool, making it much easier to pass through the digestive tract.
3. Prunes have natural laxatives
When it comes to digestive health, prunes are probably the first item that can come to your rescue. They’re packed with insoluble fiber and contain the natural laxative sorbitol, which is why they’re known to be nature’s own remedy for constipation.
4. Fruits to eat
Fruits like kiwi, oranges, pears and apples are great for digestion. Anyone suffering with constipation can have these fruits, which are full of fiber. Besides, these fruits contain high amounts of water, sorbitol and fructose too, which are useful for treating constipation.
5. Flax seeds are highly beneficial
Apart from fiber-rich foods, flax seeds are extremely beneficial for your gut health. They’re very easy to incorporate in your meals and can give you maximum results. However, remember to not eat them whole, or else your body will not be able to digest them, and will pass without providing you with necessary nutrients.
6. Beans are high in fiber
There are many types of beans and most of them contain fiber. It has both soluble and insoluble fibre content, which help ease constipation in their own different ways. It also contains resistant starch that acts as a mild laxative, which helps balance bacteria in the digestive tract.
7. Keep your gut healthy
Probiotics are live bacteria naturally found in fermented foods like kombucha, kefir, kimchi, sauerkraut, and tempeh. Studies have found that probiotics enhance the gut microbiome,which helps immunity, reduces any form of inflammation and eases any digestive problems like constipation.
8. Water can work wonders
Staying hydrated is key to achieving a healthy digestive system. Lack of fluid in the body is often the primary cause of constipation. Drinking 8 to 10 glasses of water everyday can not only keep you energetic, but can also boost your gut health.
