Everyone experiences constipation at some point in their lives. However, the severity of the problem varies from person to person. The inability to pass stools more than three times a week is known as chronic constipation.
The good news is that constipation discomfort can be relieved if you pay attention to your diet habits and make some basic changes to your lifestyle.
Here is a list of the best things to follow if you suffer from constipation.
Know Your Cause
Constipation can occur for a variety of reasons. Knowing the cause can help you choose the remedies more effectively.
A sedentary lifestyle without any physical activity, being under medication, improper diet habits such as lack of fiber from the diet or a high-fat diet, dehydration, diseases related to mental health, and even pregnancy can cause constipation.
Since the causes are different, identifying the one that triggers your problem can help you resolve it more intelligently.
Load Your Plate with Foods Rich in Fiber
The recommended intake of fiber is 25-35 grams per day, but statistics reveal that Americans, on average, consume only 15 grams of fiber per day.
Constipation occurs when the process of food movement slows. This allows the colon to absorb large amounts of water from the stools, making them dry and hard in texture. This makes it difficult to pass them through the rectum.
The most natural way to treat constipation is to choose foods rich in fiber, as fiber adds bulk to stools.
Adding fiber to your diet makes the stools soft and bulky, which ultimately allows them to pass through the rectum with ease.
The proper functioning of the digestive system is also essential for the absorption of fibers in the gut. To maintain the efficacy of your digestive system, you can try these acupressure points.
Fiber-rich Foods to Consider
- Fruits like raspberries, pears, avocados, strawberries, figs, prunes, oranges, kiwis, apples, bananas, and mangoes.
- Vegetables like Brussels sprouts, beans, lentils, broccoli, leafy greens, artichokes, sweet potatoes, carrots, and beetroots.
- Nuts and seeds include chia, almonds, flax, and pistachios.
- Whole grains like oats, brown rice, and quinoa make the best breakfast choices.
Drink Extra Fluids. Keep Yourself Hydrated
The absorption of water from the stools in the large intestine causes them to harden, making it difficult for them to pass through the intestine.
- An average adult should drink 2 liters of water daily. Be conscious of your water intake, particularly on hot days.
- No matter how busy your schedule gets, drink water regularly to reach the target of 2 liters daily.
- Fluids like soups, stews, fruit juices, or herbal teas can also keep you hydrated.
Note - Stay away from diuretics like alcohol or other caffeinated drinks that cause dehydration. However, consumption of such diuretics in moderate amounts does not cause any side effects.
Stay Away from Foods High in Fat
High-fat foods do not directly cause constipation, but the intake of foods high in fat can reduce your fiber intake. One example of this is the keto diet plan, which requires the reduction of carbs and proteins and increasing the intake of fats.
Our body's ability to digest carbs is different from that of fats, which ultimately results in constipation.
Some foods to avoid are whipped cream, beef, fried foods, burgers, processed meat, frozen foods, fast foods, crackers, and desserts.
You can replace them with foods high in fiber and healthy fats to keep your digestive system running efficiently.
Put Your Yoga Pants On
Lack of physical activity can also be one reason for constipation. Yoga is the best activity one can inculcate to stay perfectly fit and healthy.
Yoga poses such as wind-relieving pose, child's pose, matsaysana twist, supine twist, Cobbler's pose, and bow pose are some of the best asanas to be practiced early in the morning on an empty stomach.
Start your day with Surya Namaskara, followed by the asanas mentioned above. Check out some excellent Yoga poses to get rid of ovarian cysts here.
Sample Diet Plan to Get Rid of Constipation
Note—The diet plan mentioned below is just a suggested plan, considering foods high in fiber and nutrients, not the dietician's recommended plan.
- Breakfast - 1 cup oats (or) 1 cup quinoa (or) slice of toasted whole wheat bread A Glass of milk
- Lunch - Beans or lentils paired with a bowl of cooked brown rice
- Dinner - Chickpea paired with a bowl of cooked Quinoa. Yogurt topped with fresh fruits
In addition to the sample mentioned above diet, these additional tips must be followed.
Drink plenty of water at regular intervals & ensure that you reach the target of drinking 2 liters daily.
Consume a cup of fresh fiber-rich fruits 1 hour before lunchtime.
Keep munching on healthy nuts and seeds like chia, flax, almonds, and pistachios.
