Eating pattern to resolve constipation problem

Constipation is a very common problem in every age group. It is defined medically as a condition in which you may have fewer than three hard & dry stools per week and sever constipation as less than one stool per week. If you are facing too much problem of constipation then you should find the reason behind this problem. Here I am sharing the causes of constipation Causes of constipation- I am dividing these causes into three categories –
  • Slow transit:

    When stool doesn’t move through your digestive tract quickly enough, this condition can become constipated. And the reasons of this condition are :-
    • Low Fiber Diet
    • Dehydration
    • Some certain drugs like antidepressants
    • Intestinal obstruction.
    • Changes in your regular routine, such as traveling or eating or going to bed at different times.
    • Eating large amounts of milk or cheese.
  • Nerve Signaling problems:

    Neurological (nerve) problems can impact the movement of stool in the digestive tract. This can be a problem for people with conditions such as
    • Parkinson’s disease
    • Multiple sclerosis
    • Stress
  • Pelvic floor dysfunction:

    Pelvic muscle weakness and other muscle function problems are a big allowance to constipation. “It turns out the muscles in our pelvic floor have to work in a very particular way in order for stool to move through the rectum.
Now will come to eating pattern to resolve constipation problem. There are many foods & beverage items to help to relieve constipation, for example,whole grains, kiwi, nuts, flaxseed, berries, dried fruit, and broccoli. So here is a list of do’s & don’t’s, to prevent constipation.

What you have to include in your diet-

  • Water – Fist of all you have to check your water consumption. when a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation. So consume 3-4 liter water in a day daily sip by sip.
  • Curd & Yogurt – Curd & yogurt contain microorganisms known as probiotics. Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools. So if you are facing constipation problem then you have to take100- 200 gm curd or yogurt on daily basis.
  • Whole grain and pulses – whole grains and pulses like barley, brown rice, millet, oatmeal beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.
  • Broccoli – Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion. Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.
  • Apples, pears & Pomegranate – Apples, pomegranate and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose. These fruits also contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.
  • Grapes & Kiwis – Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water. Kiwis also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion. To ease constipation, try consuming a few handfuls of raw, washed grapes or 100gm Kiwi in a day.
  • What you have to exclude from your diet –

    • Alcohol
    • Processed grains
    • Fast food
    • Fried foods
    • Refined flour
    • Red meat
    • Cheese
    • Ice creams
    • Chips
    • Frozen food items etc

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