Constipation or irregular bowel movements are essentially caused due to the slow passage of food through the bowels. Chronic constipation is a very common condition occurring due to this decrease in gut transit time. It can result in irritability, extreme discomfort and a sensation of feeling blocked or choked. A lot of times, constipation can be caused due to dehydration or poor diet and lifestyle or even certain illnesses.
Some changes to every day habits like regularising bathroom times and even using the bathroom immediately when the need arises are simple fixes for dealing with constipation. Simultaneously, there are some foods which can be added to every day diet to reduce this tendency altogether. Increasing fibre and lubrication in the body gives bulk to the stool and promotes quick passage of waste through the gut. Read on to know more about foods that can help to deal with constipation:
Ghee
Healthy fats like ghee are extremely useful for dealing with lethargic bowel movements. Ghee and oils are natural lubricators which ensure smooth passage of waste outside the body. Having a spoonful of ghee upon waking up in the morning or adding a bit of oil to powdered chutneys at meal times can work wonders to counter constipation.
Flaxseeds
Flaxseeds and flaxseed oil is beneficial for those dealing with constipation as a result of medical illness or treatment. Studies have shown that flaxseeds can act as a natural laxative and speed up the passage of waste through the intestines. Additionally, flaxseeds also have anti-bacterial and anti-inflammatory properties which improve overall health and digestion.
Green Vegetables
Green leafy vegetables like spinach, broccoli and fenugreek or methi are rich sources of fibre which give a bit of weight and bulk to stool. They provide the body with roughage which is essential for the proper formation of waste ultimately leading to smoother bowel movements. Leafy greens also enhance gut health and prevent the overgrowing of some microbes that can hamper healthy digestion.
Curd And Buttermilk
Curd, yoghurt and buttermilk contain probiotics which are useful for boosting gut health and the growth of healthy flora which prompts good digestion. Probiotics also soften the stools and significantly reduce constipation. A bowl of unsweetened curd or a glass of plain buttermilk can easily be incorporated into lunch to promote healthy bowel movements.
Sweet Potatoes
Sweet potatoes contain cellulose and lignin, two insoluble fibres which are extremely essential for giving structure to food waste. Along with leafy greens, add sweet potatoes to meal plans to increase the intake of fibre and roughage that prompts the production of bulkier stool. Have steamed or boiled sweet potatoes or cook sweet or savoury chops that can be good side dishes for lunch.
Beans And Lentils
Lentils are packed with soluble and insoluble fibres which prompt healthy digestion. Adding peas, beans and lentils to the diet not only introduces nutrients, vitamins and protein into meals but also fortifies the digestive system. Eating medium-spicy dals or bean curries can help to fix bowel movements and reduce the tendency of constipation.