More or less, many people suffer from the problem of constipation. From children to the elderly, people experience this issue. Constipation is not too serious if it can be treated quickly. Otherwise, the possibility of developing piles increases. So, be careful.
Experts believe that having fewer than three bowel movements per week may indicate a problem. If you force a bowel movement or strain too much, it can lead to other chronic ailments that are more difficult to deal with.
Constipation is not something that cannot be cured. You can solve this problem very quickly with the right food.
Let’s learn about some foods that can be eaten regularly to prevent bowel problems and relieve constipation:
Psyllium Husk:
Psyllium husks contain a lot of fiber. If you want to cleanse your stomach, there is no better option than this. Soak some of these in a glass of water and consume at night. Your stomach will clear in the morning.
Banana:
Bananas relieve constipation. They are high in fiber, and their potassium improves the performance of the colon and small intestine. Make a habit of eating one banana per day. It also improves digestive health.
Carrot:
Carrot is a familiar vegetable that is readily available. This favorite vegetable is a good source of natural dietary fiber. Just 7 half-inch pieces of carrots contain about 1.2 grams of fiber. Making a habit of eating carrots every day will provide relief from constipation. You can also make a salad from it, eating carrot salad when you eat.
Eat lots of green vegetables:
Healthy green vegetables keep many diseases at bay, including constipation. Green leafy vegetables like spinach, Brussels sprouts, and broccoli are rich in multiple nutrients. The fiber in them is very good for the intestines, increasing stool volume and making it much easier to pass through the digestive system. Add green vegetables to your diet.
Water works wonders:
The key to achieving a healthy digestive system is staying hydrated. Lack of fluid in the body is the primary cause of constipation. Drinking 8 to 10 glasses of water every day not only keeps you hydrated but also keeps your gut healthy.
Yogurt:
Probiotics are naturally found in yogurt, which are living bacteria. They improve digestion by enhancing the functioning of the stomach, reducing inflammation, and relieving constipation.You should eat homemade yogurt because it is healthy. If you don’t know how to make yogurt at home, you can read our article “Benefits of Yogurt for Improving Gut Health,” where we share how to make yogurt at home.
Guava:
Guava is known to relieve constipation and aid in weight loss. So, those who are suffering from stomach problems can eat guava. It is a good habit to eat guava every day.
Some more foods to relieve constipation:
Apple: If you have a constipation problem, you can eat an apple. Eat the apple with the peel, as the apple peel contains enough fiber to soften your stool.
Pears: Eating pears can also relieve constipation. Eating one pear provides 22% of the fiber needed daily.
Basil seeds: Basil seeds are also helpful for constipation. They should be soaked in water overnight and consumed in the morning. But when you drink this water, you need to drink more normal water because if you don’t drink enough normal water, basil seeds will not work properly.
You can prevent constipation by doing this:
Constipation is a very irritating problem. If you want to prevent this problem, you should change your diet and lead a healthy lifestyle. An unhealthy lifestyle and diet play a major role in constipation. Here are some tips on how to prevent it:
- Eat high-fiber, rich foods and stay hydrated.
- Avoid excessive stress, as it can also cause constipation.
- Do not spend too much time on the toilet and avoid using your phone. Do not strain during bowel movements; practice not holding stool.
- Exercise regularly.
- Some medicines can cause constipation. Talk to your doctor about this problem.
- Avoid eating too much oily or spicy food.
- Change your habit of eating and then immediately going to sleep. After eating, walk for some time before going to sleep.
- If possible, use a low stool for the toilet. Using this type of toilet can help fully clear your stomach.
Long-term constipation can cause many diseases such as piles, fistula, anal fissure, and more. If constipation occurs suddenly, consult a doctor.
