If you are struggling with gut issues, then you must know that constipation has to be the head of them. It may be sought as a small issue but people who experience it know how troublesome and uncomfortable it can be. Not to mention, the number of other long-term complications that come along with if left untreated.
When you haven’t evacuated properly in the morning, it keeps you distracted thinking about it, since it is accompanied by gas, bloating, flatulence and abdominal cramps. You are not alone; this condition is more common than you think!
Defecation is a vital function and indicates the health of your gut. If your gut is healthy then you feel healthy overall. When you have less than 3 bowels in a week or if you have irregularity in the motions or even feeling that you are not completely evacuated, consider yourself constipated. This is due to faecal matter becoming hard (as opposed to firm and soft) in the colon making it difficult to eliminate out of the body.
Fiber deficiency, lack of exercise, dehydration, stress are just some of the reasons for constipation. Consuming modern processed foods made with refined flour with literally no nutritional value can lead to this gut issue. Overuse of medications can also contribute to the irregular bowel movements
There are many side effects of constipation such as acne,
The good news is that it is reversible with modification in your diet and lifestyle that you follow consistently! Dietary choices have a strong impact on our gut health but it's important to listen to your body. Following a diet that is abundant in natural plant based foods while following lifestyle changes like eating at the appropriate time and eating the compatible foods.. These guidelines will not only improve your constipation but overall health.
Here are some instant dietary remedies
Add your fiber friends to your diet. Roughage or fibrous foods can feed the healthy bacteria in the gut, i.e. a healthy digestive system. The daily recommendation for the fiber intake per day is around 25-30gm. if you are constipated, you may have to increase the intake above average consumption. Fiber can be either soluble or insoluble. While the former gives density to the stool, the later helps speed up the stool through the colon.
Load up on high-fiber foods like fruits, vegetables, nuts, beans, whole grains, oatmeal and seeds in your diet to bulk up the stool.
Hydration is the key - Although it may seem obvious how water is helpful for our health,most of us struggle to regularly drink water throughout the day. Since the stool is hardened and in order for the fiber to pass through the colon, it needs water. So make sure to drink more water than normal during the constipation spell.
Prunes, figs, and raisins- Eating prunes, figs and raisins has been a standard home remedy for constipation for years. Besides their fiber content, they contain sorbitol that has a laxative effect on the digestive tract and helps soften the stool making it easier to pass through the colon. You can either consume dried plum i.e. prunes or raisins directly. Figs can be soaked in water overnight and when you eat them, make sure to have the water in which it is soaked along with it.
Good fats - One of the best remedies for constipation is to include milk products such as milk and ghee. Ghee acts as a lubricant and has natural laxative properties which eases the motions from the digestive tract out of the body. Also, it contains butyric acid which improves metabolism and helps in the frequency and movements of the stool. It also helps with bloating, abdominal pain and other painful symptoms of constipation.
You can either try taking 1-2 teaspoons of ghee in a hot cup of milk at bedtime or 1-2 spoons in warm water on an empty stomach. The easiest way to consume ghee is to add to your veggies, khicdhi or dals.
Triphala - ‘Tri’ means three and phala means fruit - so basically its combination of three fruits that are excellent for gut health. These three fruits are - Haritaki, Amalaki and Bibhitaki. is a potent laxative. It acts as an astringent and lubricant inside.
Together they act as potent laxative and contain dietary fiber which helps relieve constipation. They also act as an astringent and lubricant that loosens the stools. They have a cooling effect on the body so also helps with inflammation and acidity.
The three fruits that are a part of this supplement are all natural laxatives. Not to mention, they can generally have a positive effect on your digestion and excretory system thus strengthening overall functioning of the body.
Conclusion
Remember with these everyday stressors comes health problems which if treated timely can be reversed and maintained. However, if you take your health problems lightly, especially gut issues like constipation, IBS, they will only worsen over time and lead to more serious problems impacting your overall health. The key is to be mindful of the problems and treat them from the root cause. Most gut health issues can have an influence on the rest of your body, so take charge of your issue and treat the underlying cause than relying on temporary medication like laxatives.
Commentaires