Most of you might have seen the movie Piku which shed a light on the subject of constipation and irregular bowel movement. Mostly in urban areas nowadays due to sedentary and unhealthy lifestyle people are developing constipation. Mostly in those cases, people are opting for some pills or laxatives for a smoother morning activity.
Dietitian Avni Kaul says with some dietary modifications and yogasanas you can resolve your problems pertaining to bowel system.
In this article, Delhi’s top nutritionist and dietitian Avni Kaul talks about 7 wonder foods that can help relieve constipation and keep your bowel movement healthy.
Water
Dehydration is a known cause of constipation and drinking lots of water can often help to ease or resolve the conditions.
When a person becomes dehydrated, their intestines cannot add sufficient water to stools. This becomes a cause of hard, dry, and lumpy stools and often leads to constipation.
Yogurt & Kefir
Various dairy products, like yogurt and kefir, have microorganisms are known as probiotics.
Probiotics are often known as good bacteria and they assist to improve gut health and soften stools.
Use of an unflavoured probiotic yogurt containing polydextrose, lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation.
Pulses
Most beans, chickpeas, lentils, and peas are rich in fiber, which is a nutrient that promotes good digestion and lowers constipation.
100 grams of cooked pulses provides approximately 26 % of the daily fiber intake.
Similarly, 100 grams serving of pulses also include substantial quantities of other nutrients which help to ease constipation, like potassium, folate, zinc, and vitamin B6.
Prunes
Prunes and its juices are a time-proven and a home remedy for constipation in various parts of the world.
Prunes have a lot of fiber, a nutrient known to ease and paced up bowel movements. Prunes also contain sorbitol and phenolic compounds that have gastrointestinal benefits.
Consuming prunes increase the frequency of bowel movements and improve stool consistency in individuals with constipation.
Broccoli
Broccoli has sulforaphane, an ingredient that protects the gut and ease digestion.
Sulforaphane also assists to prevent the overgrowth of some of the intestinal microorganisms that can hamper with healthy digestion.
Oat Bran
Oat bran is the fiber-filled outer coating of the oat grain.
It contains significantly more fiber than the commonly used quick oats. In the 1/3rd cup (31 grams) of oat bran, there are 4.8 grams of fiber, as compared to 2.7 grams in quick oats.
There is a proven result of positive effects of oat bran on bowel function.
If one eats two oat-bran biscuits every day it significantly improves the frequency and consistency of bowel movements.
Oat bran can easily be mixed with granola mixes and baked into bread or muffins.
Pears & Apples
Pears and apples include various compounds that help in improved digestion, including fiber, sorbitol, and fructose.
These fruits also have high levels of water, which can assist to ease digestion and avert constipation.
To get the maximum benefit from apples and pears, eat them raw and whole, without peeling the skin.
P.S. Sometimes the causes of constipation and inconsistent bowel movement can also occur due to anxiety and stress. It is always recommended to talk to your doctor first. And, if you are planning to modify your diet please consult a qualified dietitian.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like -
Columnist at TimesNow
Columnist at NDTV Food
Columnist at Grazia
Columnist at Deccan Herald
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