Cure for constipation: Include these 10 foods in diet to regulate bowel movements, improve digestion
Diet tips: Various factors contribute to constipation, including dietary choices, lack of physical activity, dehydration, and certain medical conditions. Here are 10 foods that can help you get relief from constipation.
Constipation is a common digestive issue characterised by infrequent bowel movements, difficulty passing stool, or a feeling of incomplete evacuation. It can lead to discomfort, bloating, and abdominal pain, significantly affecting one’s quality of life. Various factors contribute to constipation, including dietary choices, lack of physical activity, dehydration, and certain medical conditions. While occasional constipation can be a minor inconvenience, chronic constipation may require medical attention to address underlying causes. Adopting a diet rich in fibre, staying hydrated, and maintaining a healthy lifestyle are essential strategies for preventing and alleviating constipation and promoting overall digestive health and well-being. Delhi-based nutritionist Hiroli Sharma shares 10 foods that can help relieve constipation. (Image: Canva)
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Fibre-rich fruits: Fruits like apples, pears, berries, and prunes are high in dietary fibre, which adds bulk to stool and promotes regular bowel movements. Prunes in particular contain sorbitol, a natural sugar that acts as a laxative, aiding in digestion. Incorporating a variety of fibre-rich fruits into your diet can significantly improve digestive health and alleviate constipation. (Image: Canva)
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Leafy greens: Leafy greens such as spinach, kale, and Swiss chard are excellent sources of dietary fibre and magnesium. Fibre helps bulk up stool, while magnesium can soften it and stimulate digestive contractions. Regularly consuming leafy greens not only supports bowel regularity but also provides essential vitamins and minerals for overall health, contributing to better digestion and nutrient absorption. (Image: Canva)
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Whole grains: Whole grains like oats, brown rice, and quinoa are packed with fibre, which aids in digestion by adding bulk to the stool. This increased bulk helps stimulate bowel movements and prevents constipation. Additionally, whole grains provide lasting energy and essential nutrients, making them a nutritious choice for maintaining digestive health and overall well-being. (Image: Canva)
Legumes: Legumes such as lentils, chickpeas, and black beans are rich in both fibre and protein, promoting healthy digestion. The high fibre content helps regulate bowel movements by softening stool and adding bulk. Additionally, legumes support gut health by providing prebiotics, which nourishes beneficial gut bacteria, contribute to a balanced digestive system, and reduce constipation. (Image: Canva)
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Nuts and seeds: Nuts and seeds, including chia seeds, flaxseeds, and almonds, are rich in fibre and healthy fats that facilitate digestion. Fibre adds bulk to stool, while healthy fats help lubricate the intestines, making it easier for stool to pass. Incorporating a variety of nuts and seeds into your diet can enhance digestive health and prevent constipation effectively. (Image: Canva)
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Yoghurt and probiotic foods: Yoghurt, kefir, and fermented vegetables are excellent sources of probiotics, which are beneficial bacteria that support gut health. These probiotics help balance the gut microbiome and promote digestive function, improving regularity. Consuming probiotic-rich foods can alleviate constipation, enhance nutrient absorption, and improve overall digestive health, making them a valuable addition to your diet. (Image: Canva)
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Sweet potatoes: Sweet potatoes are nutrient-dense foods high in fibre, vitamins, and minerals. Their fibre content helps to add bulk to stool, promoting regular bowel movements and preventing constipation. Additionally, sweet potatoes contain natural sugars that can assist with digestion. Including sweet potatoes in your diet can support both digestive health and overall well-being. (Image: Canva)
Beets: Beets are a fibre-rich root vegetable that also contains natural sugars, which help stimulate digestion. Their high fibre content promotes stool bulk and encourages regular bowel movements, making them effective for alleviating constipation. Beets are also rich in antioxidants and vitamins, contributing to overall health while supporting digestive function and regularity. (Image: Canva)
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Olive oil: Olive oil is a healthy fat that can help lubricate the intestines, facilitating smoother stool passage. It stimulates the digestive system, promoting regular bowel movements. Additionally, olive oil contains antioxidants and anti-inflammatory properties, which can support overall gut health. Incorporating olive oil into your diet can improve digestion and help alleviate constipation. (Image: Canva)
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Watermelon: Watermelon is a hydrating fruit that contains both fibre and high water content, making it effective for alleviating constipation. The combination of fibre and hydration helps to soften stool, promoting regular bowel movements. Watermelon also provides essential vitamins and antioxidants, contributing to overall health while ensuring proper hydration and digestive function. (Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnoses.
Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.
