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Remedies for constipation: Constipation means difficulty passing stools, less frequently than usual. If you have fewer than three bowel movements a week, you may be suffering from constipation.
Why does constipation occur?
The main cause of constipation is dehydration and low fiber intake. Our body expels excess water from the stool and tries to store it in the blood. When the stool is already dehydrated, it causes constipation. Fruits, vegetables, grains and other fiber-rich foods are natural laxatives of the digestive system.
Constipation can have many symptoms
- Feeling that the stomach has not been cleaned even after defecation.
- stools that are hard, dry, lumpy, or larger than normal
- Pain during bowel movements
- Clean your stomach only once or twice a week
- Feeling stomach cramps and pain
- Gas formation
- Flatulence or bloating
- nausea or vomiting
- stool coming in small pieces
What to eat when you are constipated
The food that dietitians recommend for digestive problems can help with both constipation and diarrhea. Also, eat more fiber-rich foods. Gradually increase the amount of fiber in your diet. This will also give you relief from gas and bloating. Drink plenty of water and other fluids. Do regular physical activity. Go to the toilet without delay whenever needed.
What not to eat when you are constipated
If you have constipation problem, avoid high-fat foods. These include oil, butter and fat. These can increase the problem of constipation. If you suffer from frequent constipation, fried foods, processed meat, commercially cooked foods should be avoided.
Eat a healthy diet that includes fiber such as whole grains and breads, bran, fresh fruits and vegetables. Get 20-35 grams of fiber in your diet every day. For this, mix 5-6 portions of vegetables, two portions of fruit and high-fiber breads and cereals.
home remedies for constipation home remedies for constipation
Eat fiber-rich foods : To get relief from constipation, you have to increase the amount of fiber in your diet. By doing this you can get relief from gas and bloating.
Drink plenty of water : As we mentioned earlier, the more fluids you include in your diet, the more likely you are to suffer from constipation. But keep in mind that fluids do not mean cold drinks and tea or coffee. You can have buttermilk, fresh fruit juices.
do regular physical activity : Regular exercise is very important for your health in every sense. This will bring flexibility in the body and also provide relief from constipation.
Figs will give relief from constipation : Figs are rich in fiber, zinc, iron, magnesium and vitamin B. You can easily include dried figs in your diet. You can soak one or two pieces of figs overnight or boil them in milk before eating, but do not consume too many figs, one or two pieces of dried figs are enough.
Consume flax seeds for instant relief from constipation: Flax seeds are a plant-based source of omega-3 fatty acids, protein, and many other essential nutrients. About one tablespoon of flax seeds contains 2 grams of fiber, both soluble and insoluble. Therefore, including flax seeds in your diet can help promote gut health.