Constipation problem occurs due to the busy lifestyle and eating something different, people like to eat outside. There are more spices in outside food. We eat it in the course of the test, but it is sometimes very harmful for health.
Some people eat outside food for 4-5 days in a week. Consumption of fast food, junk food, oily and spicy food can cause many types of physical problems.
These problems begin with poor digestion and bowel moments.
A person suffering from constipation becomes very upset. Therefore, before the treatment of constipation, you should know what bowel moments is and why it occurs. After this, we will tell you in what ways it can be cure if there is a problem of constipation.
What is constipation?
Constipation is a disease of the stomach, which usually causes abdominal bloating and gastric problems. This problem can happen to anyone. A spoiled lifestyle is the most responsible for constipation.
If a person is having bowel movements less than three or three times per week then it means that he is suffering from constipation. Lifestyle changes are necessary to increase the frequency of bowel movements.
Any person should consume healthy food products, which are easy to digest. Along with this, some exercise should also be made part of the daily routine eating diet for constipation. Let us know which foods should be consume in the diet to get relief from this problem.
Foods and Drink to Gives Relief from Constipation
1. Water
Water is the best way to ease your bowel movement. So always drink more glass plenty of water throughout the single day. To know how much water you need to drink daily, you can click on this link.
2. Sesame seeds
Due to the amount of oil in sesame, it gives moisture to the intestines, which does not cause problems in bowel movement. A person who consumes sesame can get relief from this problem.
According to a study and research, researcher publish the report in the International Journal for Research in Apply Science and Engineering Technology, sesame seeds are not only natural laxatives, but they can also be consumed easily.
3. Curd
Yogurt is a natural Probiotics, which contains healthy live bacteria. It helps in proper digestion by improving the gut functioning.
Probiotics are good bacteria, which can help ease your bowel movements. You can consume 2-3 cups of curd daily.
4. Chia seeds
Chia seeds are rich in fiber, which is beneficial in stomach related diseases. To consume chia seed, soak it in water and leave it overnight and eat it the next morning on an empty stomach. Their jelly-like texture will make bowel movements easier. The high protein found in it is a good source of omega-3 fatty acids.
5. Mint tea
Mint tea is very beneficial for people suffering from constipation. It helps in getting rid of constipation quickly by kicking digestion.
Take some mint leaves mixed with ginger. Mint leaves gives relax to your muscles of the digestive tract. Also ginger generates heat in the body.
6. Raw Banana
Green banana is rich in fiber, which is consider a good nutrient for the stomach. Fiber-rich foods can prevent bloating and gastric problems as they are easy to digest. Therefore, to prevent constipation, raw banana can be boil and consume.
7. Pulses and Whole Grains
Pulses and whole grains help in digestion as they are rich in fiber. Therefore, eat whole grain food, which will provide vitamins and minerals along with making digestion easier.
8. Aloe Vera
You must have used aloe Vera a lot for skin and hair. Hardly have you known that it can be consum
as a natural laxative to get relief from constipation.
Aloe Vera naturally contains 75 vitamins, enzymes, minerals and sugars, in addition to a natural laxative compound called anthraquinones.
It facilitates movement by helping to increase the amount of water in the intestine. Consumption of aloe Vera will lubricate your stool and the problem of constipation will go away.
What to eat when you suffer from constipation
Apart from the diet chart for constipation, it is also important to know what to eat in constipation. So let’s also know about this:
Wheat Bran:
Wheat bran can be include in the Diet for Constipation. Actually, according to a research published on the website of NCBI (National Center for Biotechnology Information), wheat bran can help in getting rid of constipation. This research suggests that wheat bran is high in fiber, which may promote lactation along with softening the stool.
Lentils:
Lentils can also be include in the diet chart for constipation. Actually, lentils are count as soluble fiber. In one research it has been report that soluble fiber can absorb water and forms a gel after digestion. This can help to soften the stool as well as help it to pass out easily.
Ripe Banana:
The use of banana as a diet in constipation can also be beneficial. Let us tell you that banana is rich in soluble fiber. This is the reason why it can be include in Food for Constipation.
Green Kiwi:
Green kiwi can also be include in the diet plan for constipation. According to a research published on the website of NCBI, 2 to 3 grams of fiber is present in 100 grams of kiwi. Fiber can prove to be extremely helpful in relieving constipation. At the same time, it is clearly mention in the research that green kiwi can work to increase the excretion.
Fig:
Consuming figs during constipation can also be extremely beneficial. Actually, fiber is also present in figs. Figs can help relieve constipation by easing the process of bowel movement. On this basis, it can be consider safe to include figs in the Diet for Constipation.
Vegetables:
Vegetables can also be include in Food for Constipation For example:
- Potato
- Beetroot
- Spinach
- Tomato
- Broccoli
These are all fiber-rich vegetables, which can prove to be helpful in relieving constipation.
What not to eat in constipation
Proper and well prepared intake of diet is very important in constipation problem. Therefore, the consumption of foods with little or no fiber should be avoid during the problem of constipation. So let us know here what should not be eating in constipation.
- Chips
- Fast food
- Meat
- Packaged foods
- Hot Dogs and Microwave Made Foods
Your lifestyle to treat constipation
As much as it is important to maintain a diet plan for constipation, it is equally important to make lifestyle changes. Therefore, below we are mentioning those points, which can be helpful in getting rid of constipation:
- Go for a walk and exercise every morning.
- Avoid late-digesting foods.
- Adopt yoga in your life.
- Drink sufficient amount of water.
- Do not consume junk food.
- Take a short walk after having a meal.
- Eat something else only after the stomach’s food is digested.
- Avoid staying up late at night unnecessarily.
- Keep stress away from life.
Diet Plan to Treat Constipation
First meal of the morning: Soak some raisins in water at night and eat them after waking up in the morning. Similarly, you can also eat dried plums, plums or prunes.
Breakfast: In breakfast, you drink fenugreek parathas and a glass of skimmed milk.
Snacks before lunch: Between breakfast and lunch, if you feel hungry, eat a banana or a small bowl filled with papaya or muskmelon.
Lunch-: Include a bowl salad, a small bowl of brown rice, a small bowl of lentils or any vegetable, a piece of steamed fish (if you want to eat) and a glass of chaff or buttermilk in your lunch.
Evening Snack-: An orange or a small bowl of grapes or strawberries
Dinner-: A bowl of salad, 1 or 2 wheat Bread, a small bowl of lentils, a small bowl of fenugreek vegetable, a piece of steamed fish (if you want to eat) and a glass of buttermilk.
Along with this, drink at least 8 glasses of water every day. Don’t forget to drink a glass of lemonade and coconut water as well.
