Today, individuals most frequently experience constipation as a digestive issue.
A persistent constipation issue lowers the quality of life. It increases the body’s inflammation levels, makes you feel uneasy, and impairs your capacity to carry out essential everyday tasks. It also causes heavy poisons to build up in your system.
We’re here to provide you with information on how to treat constipation naturally or how to treat constipation at home, as well as a list of foods that can help, says the gut health nutritionist in Bangalore.
Let’s first understand Constipation:
People may experience constipation for various reasons, including the foods they consume or avoid, their lifestyle, the medications they take, or a pre-existing medical condition.
Idiopathic constipation is a disorder many people never fully understand the underlying reason for their persistent constipation.
What Signs Point to Constipation?
How can you tell whether it’s a day of difficulty going to the bathroom or a severe case of constipation? These are indications:
- Fewer than three bowel motions each week.
- Lumpy, Dry, or Hard stools.
- Need help passing the stools.
- Discomfort when passing stools.
- Even after “passing,” you still feel feces in your system.
- Discomfort and Bloating.
Top 12 Natural Ways to Cure Constipation Effectively:
Stay Hydrated:
The most crucial component of a healthy digestive tract is hydration. Increasing your water intake will maintain your skin and bowel movements healthy and functioning correctly.
Drinking lots of water and hydrating beverages like coconut water is crucial because dehydration can cause constipation. Iced coffee is unacceptable because it will just cause you to dehydrate.
Sparkling water can provide immediate relief for some people. According to the gut health nutritionist, some studies suggest that it might do so more quickly than still water that has been filtered but not carbonated.
Juice of Amla:
Amla, also known as Indian Gooseberry, is a miracle fruit. Furthermore, being rich in fiber and vitamin C relieves constipation. Constipation can be progressively eliminated by taking 30 ccs of amla juice with water on an empty stomach right after you wake up daily.
Even when you start having regular bowel movements, keep this morning habit in your schedule for the best benefits. Amla juice will gradually lower cholesterol and assist you in controlling diabetes, high blood pressure, and both, according to the gut health nutritionist in Bangalore.
Vegetable Juice:
It is very beneficial for your intestines to consume a large glass of vegetable juice produced from your preferred vegetables during midday or snack time.
You may avoid the drying effects of chai and coffee, which both include caffeine, another sneaky factor for constipation, advises the gut health nutritionist in Bangalore.
By avoiding dangerous sugars, you won’t experience constipation or increased blood sugar.
Vegetable juice can help you feel fuller for longer and efficiently quell your urge for snacks thanks to its fiber pulp.
You’ll feel lighter and more energized, and your body will gradually strengthen your immunity.
You may create an excellent juice by combining spinach, tomato, beetroot, lime juice, and ginger.
A Bowl of Dalia:
A bowl of Dalia filled with tones of vegetables or fruit is a filling supper, says the gut health nutritionist. It has an excellent balance of healthy fats, proteins, energy, and fiber.
Your bowels will be cleaned more frequently and effectively with the additional fiber. Eat dalia as a khichdi, pulao, or porridge.
Yoghurt:
Your daily routine should include a modest bowl of yogurt or dahi. Yogurt’s probiotics support flora and fauna in the gut, which aids in the breakdown and softening of feces.
Triphala:
Triphala is a miraculous plant. Before going to bed, mix half a teaspoon with a cup of warm milk or water, and observe how it helps you maintain regular bowel movements and detoxify your blood and liver.
Triphala is a fantastic addition to your evening ritual because it is a potent inflammatory healer.
Organize your Mealtimes:
Skipping meals or eating at strange hours is terrible for your metabolism and digestion. Every day, eat your meals on schedule. Plan your nutritious meals based on when you feel most hungry during the day.
This will impact your day and prevent you from consuming junk food to satisfy your cravings.
Have a Proper Sleep Schedule:
Your bowel movements are also impacted by poor sleep. Every day, try to go to bed and get up on time. What job shift you have is irrelevant.
This one aspect alone affects the rituals of your body. You will feel hungry, weary, and energetic according to your sleep schedule.
Keep Exercising:
Your digestion will suffer if you lead a sedentary lifestyle. It’s critical to keep active and exercise daily to avoid constipation problems.
When you awaken, go for a stroll. Instead of using the elevator to get to work, climb the stairs.
Increase your water intake, restroom breaks, and walking breaks at work.
Make sure you answer the phone when you’re walking when you’re on the phone. Walk outside for a little while after lunch or dinner.
Whether you work out in the gym, train, run, swim, practice yoga, or play football, basketball, badminton, or tennis, all these activities benefit your digestive system. During waking hours, your body should be active.
Start the Day Off With Fruit:
Have your water, nuts, and seeds as soon as you wake up for the day. Include fruit in your morning, but stick to whole fruit instead of juice. Consume fruit to absorb the fiber and feel complete, advises the nutritionist in Bangalore.
Include Probiotics:
Yogurt is essential for the health of your digestive system, as we already explained. It must be consumed with your main meals. You can accompany your meals with raita, chaas, lassi, or plain yogurt. According to the best nutritionist in Bangalore, they’ll aid digestion and help prevent gas
and acidity.
Consume Enough Fiber:
Fiber gives your trash more bulk and water. Your waste will become softer, bigger, and more easily move through your intestines thanks to soluble fiber’s ability to keep water in your stool.
Contrarily, insoluble fiber gives your waste more weight, which makes it pass through your gut more quickly and prevents that constipated feeling.
Given how important fiber is, it’s imperative to avoid processed flour while consuming bread.
Try any of these fiber-rich whole-grain rotis in place of traditional roti and bhatura:
- Multigrain Roti
- Oats Bran Roti
- Amaranth Roti
- Jowari Roti
- Bajra Roti
- Makkai Roti
- Barley Roti.
