Before we dive into the foods that can help you relieve constipation, it is necessary to understand the factors contributing to this condition. Constipation, in simple terms, is the inability to empty the by-products or waste matter of digestion from the colon due to peristalsis – a process in which muscles in the intestine contract and relax to create a wave-like motion. As food passes through the colon (large intestine), water gets absorbed, and the remaining matter forms stool.
Constipation is not a disease but may or may not be a symptom of other underlying conditions. It is a very common complaint, especially where:
- The diet is low in fibre
- There is improper food sequencing and combining
- Mucus-forming foods are consumed in excess
- There is lack of exercise
- Hydration levels are low
- A sedentary lifestyle is followed
- Processed foods are consumed in high amounts
- During Pregnancy
- Stress or emotional eating is prevalent
- There is delay in using the bathroom when the urge is felt
- Western toilets are used as opposed to Indian ones
When is constipation experienced?
- Stools are painful or difficult to pass
- Stools are hard and dry
- There is a feeling of incomplete emptying
- Fewer than 3 bowel movements occur in a week
Having 1-3 bowel movements in a day or after a meal is considered normal. Just remember that the frequency of bowel movements is not the only aspect to consider. Other important points are:
- Bowel movements shouldn’t be uncomfortable
- There should be no blood in the stools
- Stools should not be black or tarry in appearance
Diet and Constipation
It is proven that what we put into our body has a lot to do with how it comes out. The foods listed below can help prevent or treat constipation:
1. Dietary Fibre:
Fibre is simply the indigestible part of plants. It’s also known as roughage and adds bulk to waste matter. It exists in two types:
- Soluble Fibre: This type of fibre dissolves and is broken down in the colon, forming a gel-like substance.
- Insoluble Fibre: This type doesn’t dissolve or break down during digestion. Its main function is to add bulk and make the final stage of digestion easier.
Both types of fibre are essential for treating constipation and are found in almost all plant foods. Besides aiding in easy bowel movements, fibre also helps maintain blood sugar levels, lower cholesterol, and support weight management.
2. Hydration:
Hydration plays an extremely important role in managing constipation. It helps form softer stools and makes transit easier. At least 2-2.5 litres of fluid per day is recommended. Consuming high water-content fruits and veggies also helps.
Foods That Help Relieve Constipation
- Fruits: All fruits are good sources of fibre but there are a few sources which have proven to give amazing results, such as apple, pear, papaya, melons, guava, figs, plums, peaches, kiwi, dragon fruit, citrus fruits, berries.
- Dried Fruits: But be sure to avoid sugar dipped or coated variants.
- Veggies: Fill your plate with greens. One of the best strategies to keep your digestive system healthy is including lots of fresh and seasonal veggies. Along with a good dose of fibre, they provide other nutrients as well. Add veggies such as spinach, kale, broccoli, lettuce, carrots, cucumbers, sweet potato, peas, corn, asparagus, green beans, etc.
- Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies are a great option.
- Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
- Nuts and Seeds: such as walnuts, almonds, brazil nuts, chia seeds (either soaked in water or over salads and smoothies), flax seeds (sprinkle over salads/smoothies or just consume it in powdered form), fennel seeds (Just chew after meals or can also be boiled with water or in the form of tea)
Additional Tips To Manage Constipation
- Eat a well balanced diet. Pay attention to DDR – Daily Diet Routine – Meal timings, foods that you choose and portion size.
- Fill your plate with colourful and seasonal fruits and veggies. They also provide a good amount of micronutrients.
- Add an adequate amount of fibre in your meals. Choose salads, smoothies and soups. A bowl of papaya with chia or flax seeds proves to be an excellent way of adding fibre to your meals.
- Keep a check on hydration levels. Lime water, coconut water, herbal and green teas, sugarcane juice, soups, veggie juices works good for increasing total fluid content.
- Exercise is a must. Make it a part of your routine.
- Junk and processed foods can upset your stomach so keep them at bay.
- Limit the consumption of caffeine rich drinks.
- Avoid emotional eating.
We hope this article helps you! Do share it and leave your thoughts in the comments below. You can find more articles like this on Gut Health here. If you want expert advice or further guidance on improving digestive or gut health, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.
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