Introduction
People are typically too ashamed to publicly discuss a serious condition, called constipation. It is a condition in which the afflicted frequently experience irregular bowel movements or have a great deal of trouble passing faeces.
Although, constipation is generally considered to be one of the most common digestive issues, which is easily treatable, chronic, persistent or neglected constipation can lead to severe complications.
According to a recent poll, approximately 22 per cent of the country’s adult population suffer from constipation, with Kolkata leading the pack with 28 per cent of respondents.
Technically, constipation is defined as having less than three bowel motions per week. The frequency of “going” varies significantly from person to person. While some people empty the bowels multiple times a day, others only do it once or twice per week.
Constipation results from your colon absorbing excessive amounts of water from waste (stool/poop), which dries up the stool and makes it difficult to push it out of the body.
There are several reasons why people get constipated, but the sluggish passage of food through the digestive system is a common reason in most cases.
Dehydration, a poor diet, drugs, sickness, diseases of the neurological system, or mental illnesses can all contribute to constipation.
Fortunately, certain meals can reduce constipation by increasing the stool’s density, softening it, speeding up the gut transit, and increasing the frequency of bowel movements.
Here are some effective foods that can help you achieve optimum bowel movement and aid in the treatment of constipation:
Apples
Apples are one of the most popular fruits due to their low-calorie content, ability to help with weight reduction, lower the risk of diabetes, and ability to protect your heart.
But did you know that this common fruit can help with constipation too?
Both soluble and insoluble fibre is present in apples, amounting to 32% of soluble fibre and 64% of insoluble fibre.
The insoluble fibre gives the stool more volume and aids in its rapid transit through the intestines.
Apples are therefore advantageous for those who are constipated.
Since the apple’s skin contains insoluble fibre, eating apples without peeling the skin is the best option if you’re experiencing constipation.
Prunes
Prunes, which are dried plums, are frequently used as an all-natural constipation treatment.
Per 1/4 cup (40 grams) serving, they have a high fibre content of over 3 grams.
Bringing water into the intestines and triggering a bowel movement eases constipation.
Kiwi
A person dealing with constipation should increase the amount of fibre in their diet, for which Kiwi is one of the best sources.
Kiwis are known to help prevent constipation in addition to their high fibre content, which also aids in smooth digestion.
Studies suggest that actinidin, an enzyme, is in charge of kiwi’s beneficial effects on bowel habits and gut motility.
You can either consume raw kiwis or can simply peel them, remove the seeds, and then have them.
In one trial, wherein this fruit was eaten for 28 days by 19 healthy people. When compared to a group that wasn’t on the same diet, researchers discovered that eating kiwis significantly increased the number of bowel movements each day.
Consuming kiwi is a good option to fight fewer bowel movements.
Pears
Another fruit high in fibre is pears, which contain 5.5 grams in a medium-sized fruit (about 178 grams). The sugar alcohol sorbitol is also found in pears.
Sorbitol, like fructose, is poorly absorbed by the body and, by delivering water into the intestines, works as a natural laxative.
Pears can be incorporated into your diet in a variety of ways.
You can eat them raw or cooked, with cheese, or you can add them to salads, savoury meals, and baked dishes.
Triphala
Triphala is a miraculous herb plant. It contains three essential herbs that are proven to treat constipation: Amalaki (amla), haritaki (harad), and bibhitaki (baheda). Before going to bed, mix half a teaspoon with a cup of warm milk or water.
Vegetable juice
A tall glass of vegetable juice prepared from your favourite veggies is a great mid-morning or mid-evening drink for beating constipation.
You can use spinach, tomato, beetroot, lime juice, and ginger, to create a cool relaxing drink.
Juices also have a lot of water in them, which can assist in softening particularly firm stool, while also keeping the body hydrated.
Final thoughts
There are many ways through which the condition of constipation can be managed. Many studies have concluded that fruits, vegetables, pulses, and seeds can help relieve constipation.
It is important to maintain the amount of fibre in the diet to avoid few bowel movements and poor digestive functions. If you are suffering from this condition, then here we have suggested some amazingly effective foods that can help you overcome it.
To beat constipation, it’s time to bring about changes in your diet along with some healthy lifestyle changes to prevent and manage the condition.
Also, it’s a great idea to opt for frequent stomach health checks to keep an eye on your digestive health and take preventive measures if any discrepancies occur.