Constipation is a common problem for many of us. It is a problematic condition which is triggered by many factors as food habit, stress, lifestyle and even medications. Constipation happens when our colon draws excessive water from our food the stool becomes hard and difficult to pass. We take laxatives and other medicines to get relief for constipation. But making a few changes in our fi diet will help us in improving our metabolism and get rid of constipation.
Increase your fiber intake in food- Fiber is a kind of indigestible carbohydrate which is usually found in plant food. There are two kinds of fibers- soluble fibers that are found in fruits, legumes, nuts and oats and insoluble fibers that are found in vegetables, grains and skins and seeds of fruits. A person needs about 22-30gm. fiber from diet only. Soluble fibers are essential for people suffering from slow bowel movement. Some very well-known fibrous foods are figs, prunes, leafy vegetables and wheat bran. A study has shown about 100gm. of prunes or dates every day can increase bowel frequency of a person considerably. The other foods with adequate fiber content are- sweet potato, apple, nuts and beans.
Probiotics may be of help– It has been found in several studies that probiotics often help to those who are suffering from Irritable Bowel Syndrome (IBS) which includes constipation. Probiotics are living microorganisms that help in proper digestion. A particular strain (B. lactis) of probiotics is supposed to be beneficial for softening of stools and increasing its frequency. Probiotics are mostly useful for the adults who can take them according to the dose prescribed by a doctor.
A veggie diet is the secret– About 2 cups of fruits and 2½ cups of vegetables every day is sufficient to give you the necessary amount of fiber to your body. Instead of frying the vegetables are best to be eaten as boiled or roasted within a sandwich. You can have a bowl of fresh fruits mixed with dried fruits with your regular intake of cereals or oatmeal. Fruits contain high amount of fluids which also help in clearing your bowel smoothly. While making a diet plan, make sure you keep your carbohydrate and fat content as low as possible. Also the amount of sugar in your diet should be moderate to low. Replace your normal rice and wheat with brown rice and whole grain bread.
Keep yourself sufficiently hydrated- A study shows intake of less than 1882mg. of fluid per day may lead to chronic constipation to a person. There is a definite connection between constipation and drinking of inadequate and intake of less than 500 ml. water reduces your bowel frequency. Keeping yourself hydrated does not only meaning drinking sufficient water, it means eating foods that have water content higher than other foods e.g. fruits, soups, succulent vegetables etc. A few studies show drinks with magnesium content ease out the problem of constipation for many.
The key to combatting this problematic health problem does not require going to doctor or dieticians and spend money thoughtlessly. Keeping a few basic things in mind you can easily handle your constipation problem and get good results.