GOQii

Blog

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

August 30, 2023 By Suvarna Bhandare Leave a Comment

Effective Tips That Help Relieve Constipation

constipationBefore 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

  1. 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.
  2. Dried Fruits: But be sure to avoid sugar dipped or coated variants. 
  3. 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. 
  4. Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies.
  5. Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
  6. 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.

#BeTheForce 

Search

Recent Posts

  • Why Electrolytes are so important for our body?
  • 5 SIMPLE WAYS TO OVERCOME STRESS
  • Prioritize Prostate Health: Recognizing Warning Signs of Prostate Cancer for a Healthier You
  • Low Calorie Open-Faced Sandwich for Weight Watchers
  • GHEE – For a healthier and beautiful life!

Stay Updated

Archives

  • December 2023 (2)
  • November 2023 (26)
  • October 2023 (32)
  • September 2023 (30)
  • August 2023 (31)
  • July 2023 (31)
  • June 2023 (30)
  • May 2023 (31)
  • April 2023 (30)
  • March 2023 (31)
  • February 2023 (29)
  • January 2023 (31)
  • December 2022 (30)
  • November 2022 (28)
  • October 2022 (23)
  • September 2022 (26)
  • August 2022 (20)
  • July 2022 (23)
  • June 2022 (20)
  • May 2022 (17)
  • April 2022 (16)
  • March 2022 (12)
  • February 2022 (18)
  • January 2022 (18)
  • December 2021 (14)
  • November 2021 (5)
  • October 2021 (10)
  • September 2021 (7)
  • August 2021 (12)
  • July 2021 (12)
  • June 2021 (15)
  • May 2021 (16)
  • April 2021 (13)
  • March 2021 (13)
  • February 2021 (8)
  • January 2021 (6)
  • December 2020 (8)
  • November 2020 (4)
  • October 2020 (12)
  • September 2020 (8)
  • August 2020 (5)
  • July 2020 (2)
  • June 2020 (5)
  • May 2020 (12)
  • April 2020 (13)
  • March 2020 (12)
  • February 2020 (5)
  • January 2020 (5)
  • December 2019 (7)
  • November 2019 (7)
  • October 2019 (8)
  • September 2019 (6)
  • August 2019 (9)
  • July 2019 (10)
  • June 2019 (12)
  • May 2019 (6)
  • April 2019 (11)
  • March 2019 (11)
  • February 2019 (11)
  • January 2019 (13)
  • December 2018 (10)
  • November 2018 (5)
  • October 2018 (6)
  • September 2018 (10)
  • August 2018 (19)
  • July 2018 (12)
  • June 2018 (21)
  • May 2018 (12)
  • April 2018 (22)
  • March 2018 (17)
  • February 2018 (13)
  • January 2018 (18)
  • December 2017 (12)
  • November 2017 (21)
  • October 2017 (21)
  • September 2017 (20)
  • August 2017 (7)
  • July 2017 (11)
  • June 2017 (12)
  • May 2017 (14)
  • April 2017 (9)
  • March 2017 (6)
  • February 2017 (7)
  • January 2017 (11)
  • December 2016 (10)
  • November 2016 (8)
  • October 2016 (9)
  • September 2016 (7)
  • August 2016 (12)
  • July 2016 (10)
  • June 2016 (10)
  • May 2016 (12)
  • April 2016 (17)
  • March 2016 (18)
  • February 2016 (8)
  • January 2016 (6)
  • December 2015 (4)
  • November 2015 (9)
  • October 2015 (7)
  • September 2015 (10)
  • August 2015 (13)
  • July 2015 (10)
  • June 2015 (12)
  • May 2015 (9)
  • April 2015 (13)
  • March 2015 (9)
  • February 2015 (6)
  • January 2015 (12)
  • December 2014 (14)
  • November 2014 (11)
  • October 2014 (6)
  • September 2014 (13)
  • August 2014 (13)
  • July 2014 (7)
  • June 2014 (3)
  • May 2014 (8)
  • April 2014 (5)

What’s Your Excuse?

In a world filled with excuses, Shubham's story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one's dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of … [Read More...]

A Game Developer’s New Game: Aditya Gaikwad’s Journey to Wellness

For years, he grappled with the burden of being overweight and the subsequent aches and pains. Owing to his hectic work schedule, he never focused on his health or did anything that was healthy. Unhealthy eating, drinking, and stress became the norm. Due to the persisting pain, he decided to turn his life around. Aditya […]

Kuntal Goswami - GOQii Health Stories

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness

The COVID-19 pandemic served as a wake-up call for individuals to recognize the significance of their health and well-being. It prompted people to adopt healthier lifestyles, prioritize self-care, and be proactive in taking preventive measures to protect themselves and others. This is true for our player Kuntal Goswami, who, after the coronavirus hit India, realized […]

Ram Sharma - GOQii Diabetes Care

Reducing HbA1c from 7.2 to 6.1 | Ram Sharma Health Story

There’s nothing sweet about diabetes and we’re all well aware about that. Factors such as a poor diet, obesity, lack of exercise, improper sleeping patterns, stress and advancing age can cause diabetes. While it might seem overwhelming, diabetes is not an insurmountable affair. With proper self-care, guidance and a few lifestyle modifications, you can manage […]

  • HOME
  • HEALTHY LIVING
  • FITNESS
  • HEALTHY RECIPES
  • USER STORIES
  • KARMA
  • BUY GOQii

Copyright ©2016 GOQii