6 Superfoods to Get Relief from Frequent Constipation
Constipation is a sensation or a feeling of being incapable of evacuating your bowels completely or daily. A person is usually considered to have constipation if bowel movements are less than 4 times per week. Yes, it is extremely common, frustrating, and anyone can get affected by it. It is considered that about 25% of the people suffer from this silent dilemma. Oftentimes provoked by constant lifestyle modifications and the overeating that sometimes follows, there are also circumstances that people suffer from prolonged constipation which has no accurate cause connected with it but has people seizing the pillbox for a solution all the time.
Common Symptoms of Constipation Includes:
- Swollen belly
- Belly pain or cramps
- Loss of appetite
- Feeling bloated
- Hard, dry, or irregular stools
- A sensation of being unable to discharge the bowels completely.
Ayushakti Brings You 6 Superfoods to Get Relief from Frequent Constipation:
Studies confirm that apples comprise 4.4 grams of fiber per medium-sized apple, so they’re an excellent high-fiber fruit. Nevertheless, don’t peel the covers of the apples before eating them! The reason to keep the apple's skin-on is —that’s where all that bowel-promoting fiber is. This fruit also contains great levels of water, which can help to soothe digestion and prevent constipation.
On average, 100 g of kiwi holds about 2–3 gms of fiber, adding weight to stools and expediting the intestinal flow. Kiwis also carry actinidin - It is an enzyme that improves mobility in the upper gastrointestinal tract and various phytochemicals that may improve digestion. Kiwis can be consumed raw. Just peel their skin off or cut them in half and remove the raw and green pulp and seeds. It can be added to your smoothies and they also make a delicious addition to fruit salads.
- Lemon Water
Citrus foods are a delightful snack and a good source of fiber. It comprises a healthy amount of vitamins and nutrients which support the body's balance. In addition, citrus fruits hold a flavanol termed naringenin, which may positively impact constipation. Adding vitamin C-rich water to your diet helps you with proper digestion and further improves the digestive tract in your body. Therefore, drink up a glass full of refreshing lemon juice daily to avoid any kind of stomach problem.
- Sesame Seeds
Ordinarily referred to as 'til' in Hindi, sesame seeds are a great ingredient to have at home. Small but powerful, it is full of nutrients and contains vital oils which are actually great for your body. The essential oils in the seeds help your body in loosening up and thus provide relief to your constipated problems.
Various dairy products, including curd, contain microorganisms known as probiotics. The bacteria that convert the milk into yogurt are excellent for your digestive tract. Regular consumption of yogurt is really good for regulating bowel movements.
- Leafy and Green Vegetables
Leafy and green vegetables like spinach, broccoli, and also seasonal gourds are not only rich in fiber and nutrients including fiber, magnesium but also excellent sources of folate and vitamins C and K. Spinach can be added in the form of soup or can be added raw in salads or sandwiches. Meanwhile, broccoli can be cooked and added into soups, as well as consumed raw in salads or as a snack.
- Eat more fiber such as wheat bran, oatmeal, or oat. A high fiber diet supports adding bulk and weight to stools, softening them, and stimulating bowel movements. Along with this, you can also have fresh fruits and vegetables.
- Drink warm water on an empty stomach at least 1 glass.
- It is essential to stay hydrated at all times to cure constipation and keep things flowing in your stomach.
- Make yourself a cup of ginger tea (either by boiling some fresh, sliced ginger in water or by adding some powdered gingers to a cup of hot water. Add two tablespoons of castor oil to the tea and drink it.
- Regular exercise or some kind of physical activity is another significant factor in promoting symptoms of constipation and developing normal bowel practices.
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Author of the Blog: Dr. Rajeshri Mehta
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd