August 30, 2023 By Suvarna Bhandare Leave a Comment

Effective Tips That Help Relieve Constipation

Before we dive into the foods which can help you relieve constipation, it is necessary to understand the factors which contribute to this. Constipation in simple terms means the inability to empty the by-products or waste matter of digestion from colon due to peristalsis – a process in which muscles in the intestine contract and relax to cause a wave-like motion. As 1 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:

Diet is low in fibre
Improper food sequencing and food combining
More of mucus forming foods
Lack of exercise
Low hydration levels
Sedentary lifestyle
High intake of processed foods
Pregnancy
Stress, emotional eating
Delay in using the bathroom when you feel the urge
Using Western toilets as opposed to the Indian ones

Constipation is said to be experienced when:

Stools are painful or difficult to pass
Stools are hard and dry
Feeling of incomplete emptying
Fewer than 3 bowel movements a week

Having 1-3 bowel movements in a day and or after a meal is considered normal. Just remember that frequency of bowel movements is not the only aspect to consider when it comes to Constipation. Other important points are – the bowel movements shouldn’t be uncomfortable, no blood in the stools, stools should not be black or tarry in appearance.

Diet and Constipation

It is proven that what we put inside the body has a lot to do with the way it comes out. The foods listen below help in preventing or treating constipation:

1. Dietary Fibre: It’s simply the indigestible part of plants. Fibre cannot be digested or absorbed. It’s also known as roughage. It adds bulk to the waste matter. It exists it two types:

Soluble Fibre: It’s the type of fibre which gets dissolved and broken down in the colon. It forms gel like substance.
Insoluble Fibre: It does not get dissolved or broken down during the process. The main function of this is to add bulk and make the last part of the digestion process easier.

Both these fibres are essential for treating constipation and found in almost all plant foods.

Apart from keeping the digestive tract healthy and aiding in easy bowel movements, fibre also has other benefits like maintaining blood sugar levels, lowering cholesterol levels, weight management and so on.

2. Hydration: Plays an extremely important role in managing constipation. It helps in forming softer stools and makes transit easy. At least 2-2.5 litres of fluid/day is recommended. Choosing high water content fruits and veggies help a lot.

Foods Which 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.
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)

Other Tips That Help With the Condition

- 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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May 29, 2023 By Urvi Gohil 1 Comment

Your Guide For A Happy Gut: Say bye to bloating, acidity and heartburn

Your body is constantly communicating with you. Very small episodes of acidity, bloating, indigestion, etc. says a lot about your lifestyle and overall health. Are you paying attention? It is important for us to know that about 70% of the immune system is located in our gut and the gut absorbs nutrients that support body functions from energy production to hormone balance, skin health to mental health and toxin & waste elimination too.

So how can you keep your gut healthy? Well, follow this guide for a happy gut to stay healthy!

Easy Guide For A Happy Gut

Fennel Seeds or Saunf: These seeds have antispasmodic, anti-inflammatory properties and promote the production of gastric enzymes. It works wonderfully against indigestion, bloating, acidity, heartburn post meals and constipation too. Just add 1 tbsp of raw seeds to the water bottle you carry to office or have 1 glass of fennel seed water post meals to take care of such symptoms.
Basil Seeds: They work well in relieving constipation, bloating, naturally detox your body and help regulate smooth bowel movements. It works as a natural coolant. You can have a glass of milk with basil seeds few hours before bed time, or make a drink with water, honey and Sabja seeds and have it in mid-morning, or just make a habit of soaking it for 2-3 hours and drinking the water in the morning.
Fenugreek Seeds: These are rich in fiber and antioxidants, and help in enhancing bowel movement. Take a tsp of fenugreek seeds and soak it in 1 cup of water at night and have it in the morning with a glass of lukewarm water if you have long term problems of constipation, indigestion or heartburn. *People experiencing severe acidity should avoid this.
Lemon Ginger Water: This will help strengthen the digestive system and prevent indigestion, nausea, heartburn and bloating. Take a glass of lukewarm water, add 1 tsp of lemon juice and 1 tsp of ginger juice in it. This will work best for bloating post meals or occasional bloating post heavy meals.
Apple Cider Vinegar: The unfiltered, unpasteurized and raw mother Apple Cider Vinegar has live micro-organisms and help to work towards heartburn & GI stress. A dilution of Apple Cider Vinegar before a meal can help you stimulate acid secretion and reduce gut symptoms. Also, having a tbsp of ACV in 300 ml water in the morning can also help in the same.
Water: Is the body’s basic requirement! A constant supply of water is necessary to replenish the fluids lost through activities such as respiration, perspiration, urination, regulating body temperature, digesting food, etc. Try to drink at least 2-2.5L of water throughout the day and it is the answer to all your digestive issues.
Vegetables & Fruits: Having 1 portion of vegetables in every meal is the best way to help your gut digest the food well and have enough nutrients. Plus, the fiber from them helps to ease bowel movement and acts as food for micro-organisms. Fruits are best to go for in mid meals to add more soluble fiber and get rid of acidity and bloating.
Physical Activity: No escape here. Being physically active for 30-45mins is the answer to good health and a happy gut. Exercise gets your heart pumping and increases blood flow and oxygen circulation throughout the body. Blood and oxygen are necessary to aid digestion and keep the intestinal muscles healthy. So for constipation, bloating, acidity, heartburn, etc. including some walking, cycling, yoga, etc. will give you better results.
No Sugar: Processed sugar, refined flour, fried and processed food should be avoided as they are not good for your gut microbes.

Just follow these simple tips for a happy gut! If this article helped you, let us know 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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April 20, 2023 By GOQii Leave a Comment

Good Gut Health: Why It Matters

Our gut, or digestive system, is a complex network of organs and tissues that work together to break down food and absorb nutrients. But did you know that the health of your gut can impact much more than just your digestion?

Why Does Good Gut Health Matter?

As per the GOQii India Fit Report 2022 – 2023, we found that 23% of Seniors suffered from acidity and indigestion issues. 27% older adults reported facing issues with constipation. We also noticed that acidity issues among women have increased from 12% in 2021 to 20% in 2022.

Maintaining good gut health can help combat the aforementioned issues. It is essential for overall health and well-being. Here are a few more reasons why good gut health is necessary.

Digestion: The most obvious role of the gut is in digestion. When we eat, food is broken down into smaller molecules that can be absorbed into the bloodstream and used by our body for energy and other functions. A healthy gut can break food down more efficiently, leading to better nutrient absorption and improved overall health.
Immune function: Did you know that the gut is home to a large portion of the body’s immune system? This is because the gut is exposed to a wide range of harmful pathogens and bacteria that can cause illness. A healthy gut can help protect against these invaders, keeping the body healthy and disease-free.
Mental health: Recent research has suggested that the gut and brain are closely connected and that the health of the gut can impact mental health and well-being. The gut produces many of the same neurotransmitters that are involved in mood regulation, such as serotonin and dopamine. In fact, some studies have even shown that certain probiotics can improve symptoms of anxiety and depression.
Hormone regulation: The gut is also involved in hormone regulation, which can impact many aspects of our health. For example, the gut produces hormones that regulate appetite, metabolism, and energy balance. A healthy gut can help ensure that these hormones are balanced, leading to better overall health.
Energy production: The gut is also involved in the production of energy. Specifically, the gut microbiota (the community of microorganisms that live in the gut) produce short-chain fatty acids that can be used as a source of energy by the body. A healthy gut can produce more of these beneficial fatty acids, leading to increased energy and better overall health.

What Can You Do To Improve Your Gut Health?

Eat a balanced diet that is high in fiber and low in processed foods
Avoid foods that can damage the gut, such as sugar and refined carbohydrates
Exercise regularly to support a healthy gut
Take a high-quality probiotic supplement to support the gut microbiota
Reduce stress, as chronic stress can damage the gut and impact overall health.

By taking care of your gut through eating the right meals, exercising and reducing stress, you can improve your digestion, immune function, mental health, hormone regulation, and energy production. So take care of your gut and your body will thank you for it!

If this article helped you, let us know in the comments below. You can browse through more articles on Gut Health here. To get this information directly from an expert, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

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February 24, 2023 By Dhwani Bagadia 1 Comment

Leaky Gut: Symptoms and Causes

The gut is considered to be the “Gateway to Health”. It consists of approximately 80% of the immune system. 95% of “serotonin”, the “feel-good” hormone, is also produced in the Gut. Healing and improving your gut is of the utmost importance to lead a healthy and happy life. Your gut is responsible for stomach conditions, pain and even eagerness. Poor gut health can cause various issues such as a Leaky Gut.

A Leaky Gut is one of the most puzzling illnesses/diseases to be diagnosed and to get treated. It is a very puzzling disease or illness majorly due to the gut having a very extensive and complex structure. “There is still so much science that proceeds with finding newly developed methods, where the gut can have an impact on the health of the heart to brains being young and active,” says Dr. Alessio Fasano, Director of the Center for Celiac Research and Treatment with Harvard-affiliated Massachusetts General Hospital.

What is Leaky Gut?

The digestive system is where food is broken down and nutrients are absorbed. It also plays a major role in safeguarding your body from detrimental or dangerous substances. The intestinal walls act as a barrier/hurdle to check what is passing into the bloodstream, to be carried to different organs of the body.

Water and nutrients are passed into and out of the small holes (tight junctions) in the walls of the intestine when obstructing the movement of detrimental substances. Intestinal Permeability is defined as an easy passage of the substances through the walls of the intestine. When the small holes (tight junction) of the intestinal wall become loose, the permeability of the gut increases and results in bacteria and toxins passing from the gut into the bloodstream. This event is termed as “Leaky Gut”.

Due to Leaky Gut, toxins and bacteria enter the blood-stream, resulting in inflammation and activating a reaction from the immunity. Proponents declare that it is one of the major causes of several medical conditions such as chronic fatigue syndrome, migraine, multiple sclerosis, fibromyalgia, food sensitivities, thyroid abnormalities, mood swings, skin conditions, and autism.

Many Health-care professionals say that an increase in the permeability of the intestine occurs in a few chronic diseases. It is a challenge to calculate the strength of an individual’s gut barrier, so it becomes difficult to identify whether a person has a leaky gut and what impact it will have on the body.

Symptoms to Watch Out For

As per Dr. Leo Galland, the director of the Foundation for Integrated Medicine, the symptoms below could indicate a Leaky Gut.

Digestive issues such as chronic diarrhea, constipation, gas or bloating or IBS (Irritable Bowel Syndrome).
Nutritional Deficiencies such as anemia, omega-3 fatty acids, vitamin deficiencies
Excess weight, obesity, diabetes
Poor immunity such as frequent cold, flu, and infection. Auto-immune disease such as rheumatoid arthritis, lupus, celiac disease or chron’s disease, Hashimoto’s thyroiditis
Brain: Headaches, brain fog and memory loss and Depression/Eagerness/ ADHD (Attention Deficient Hyperactive Disorder)
Excessive tiredness or fatigue
Rashes on skin such as acne, eczema
Cravings for refined carbs or sugar
Bones: Arthritis or Joint Pain and Osteoporosis
Seasonal Allergies or Asthma
Imbalance in the hormones such as PMS or PCOD i.e. Pre-menstrual Syndrome and Polycystic Ovarian Syndrome
Diagnosis of candida overgrowth
Food Allergies, food sensitivities or intolerances.

What Causes a Leaky Gut?

There are several factors that can cause a Leaky Gut. Gluten, food, infection and toxins being a few of them. The following factors can also be considered.

Food Sensitivities, Candida or yeast over-growth, Parasites, Medications and Drugs
Excessive sugar intake and other un-healthy food affect the barrier of the wall of the intestine.
Non-steroidal anti-inflammatory drugs (NSAID’s): Excess and too much use of NSAID’s like ibuprofen leads to leaky gut due to an increase in the wall of intestinal permeability
Excess alcohol intake may also cause intestinal permeability.
Nutritional Deficiencies: Deficiencies of vitamins such as A, D and Zinc result in increases intestinal permeability.
Inflammation: Can also result in the leaky gut.
Stress: Excess Stress also results in gastro-intestinal disorder, leading to leaky gut.
Poor Gut Condition: There is a mix of good and harmful bacteria which are almost in millions in the gut. If the balance of the good and harmful bacteria is affected, it can affect the intestinal wall.
Yeast Overgrowth: Natural existence of yeast is there in the gut, but excess growth of yeast can lead to leaky gut.

In my next article, we will talk about how to heal a Leaky Gut! Stay tuned and stay healthy. For more topics on Gut Health, click here. If you’re experiencing any of the above symptoms, consult a doctor or speak to our experts for lifestyle changes that will help you heal.

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