Foods to Relieve Constipation: Constipation is a common but annoying problem, which is often caused by our wrong diet and lifestyle. In this condition the stomach is not cleaned properly and there is difficulty in excreting. However, by adopting the right diet and healthy habits, constipation can be relieved. Here are some foods that can help relieve constipation.
Foods to Relieve Constipation: Foods To Help Relieve Constipation
1. Eating fibre-rich foods is important for a healthy digestive system. It is beneficial to consume a diet rich in fiber to get relief from constipation or to avoid this problem. Such as:
Fruit: Fruits like papaya, apples, pears, and berries contain soluble and insoluble fiber.
Vegetables: Vegetables like spinach, broccoli and carrots are good sources of fibre.
Cereals: Oats, brown rice and barley are beneficial for constipation.
2. Water- Adequate water intake is essential to keep the body hydrated. Water helps to soften the stool, which facilitates bowel movements.Drink 7-9 glasses of water daily.
3. Probiotic foods– Probiotic foods like curd or buttermilk work to increase good bacteria in the gut, which helps in keeping the digestive system healthy.
4. Nuts and seeds– Nuts and seeds like almonds, walnuts, and flaxseeds are extremely beneficial to relieve constipation. They contain fiber and healthy fats, which improve the digestive system.
5. Isabgol– Isabgol is an ancient Ayurvedic remedy for relieving constipation. Taking it with lukewarm water or milk improves bowel movements.
6. Lemon water– Drinking lemon water mixed with lukewarm water on an empty stomach in the morning improves digestion and relieves constipation.
7. Beans and lentils– Bith are naturally high in fiber. Eating them strengthens the digestive system.
8. Olive and coconut oil– Consuming olive or coconut oil on an empty stomach provides lubrication to the intestines, making bowel movements easier.
9. Root vegetables– Root vegetables like beetroot and radish are good for digestion and regulate bowel movements.
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10. Caffeinated beverages– According to NCBI, caffeinated beverages such as coffee or green tea can relieve constipation, as they activate the digestive system.
11. Chia seeds and flax seeds are a good source of fibre and omega-3 fatty acids. Soaking them in water helps in cleansing the intestines.
A balanced diet and plenty of water are essential to prevent constipation. Along with this, regular exercise and following the right routine can also be beneficial. If the problem persists for a long time, consult a doctor.
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