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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Constipation is a digestive issue in which a person does not pass stools daily or has difficulty passing stools. Along with a poor dietary intake, low water consumption, less or no physical activity along with stress can impact your digestion and cause constipation.
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Many individuals face constipation due to a busy lifestyle and poor eating patterns. Let's explore some food items that can help relieve constipation.
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Food rich in probiotics, like yoghurt, kefir, and sauerkraut, can help in easing out constipation. Probiotics are live bacteria or yeast that help in increasing the growth of beneficial microorganisms in our gut.
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Fibrous vegetables that are high in insoluble fiber add bulk to the stool and promote regular bowel movement. So include leafy green vegetables like spinach, fenugreek leaves, broccoli, etc. to enjoy their benefits.
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Pulses, like most beans, lentils, and peas, are good sources of fiber, which adds bulk and promotes regular bowel movements.
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High-fiber fruits like prunes, apples, kiwis, grapes, and blackberries provide bulk and have a good water content, thus helping with regular bowel movements.
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Whole grains are an excellent source of fibre, thus adding bulk to the stools. Try and include whole cereals like whole wheat, millets like bajra, ragi, jowar to enjoy there benefits.
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Soluble fiber supplements can also help people ease constipation, as soluble fiber forms a gel-like substance when combined with water in the gut and helps in the passage of stools. So, if you are looking for a product, go check out fiber supplements with soluble fiber.
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Along with food, low water intake can also be a reason behind constipation. So try to include fruits with good water content, such as watermelon or increase your overall water consumption by including lemon water, coconut water, etc, in your routine.
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Constipation is a problem faced by many; however, it can impact a person's overall health, mood, and daily life as well. To ease constipation, include these foods along with an active lifestyle and a good water intake.
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