Constipation occurs due to lack of fluid intake (dehydration), lack of fibre in diet, decreased physical activity, certain medications, aging, controlling urge of bowel movement or lifestyle changes. Following foods should be consumed to get rid of constipation:
• Water & other liquids
Drinking adequate water is highly essential whether suffering from constipation or not. This helps the intestines to add enough water to stools leading to a smooth bowel movement. Avoid soda, drinks containing caffeine and alcohol. Buttermilk, is also a good option to hydrate the body.
Yogurt is a probiotic with good bacteria, contains nutrients and proteins that boosts digestive health by reducing the symptoms of common gastrointestinal disorders such as bloating, diarrhoea and constipation.
Pulses provide protein and fibre, as well as a significant source of vitamins and minerals, such as iron, zinc, folate, and magnesium, and consuming half a cup of beans or peas per day can enhance diet quality by increasing intakes of these nutrients.
Almonds, walnuts and pecans are high in fibre. Consuming nuts will provide fibre needed to the body. Consume nuts in limit since they have calorie content.
Berries, kiwis, peaches, apricots, plums, raisins, rhubarb, grapes and prunes are some of the best high-fibre fruits. Also, the peel is rich in fibre. Hence consume the peel too.
• Whole wheat grains
Opt for whole wheat – bread, pasta and cereals as they have high fibre content. Avoid refined flour foods
• Olive oil
Olive and flaxseed oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation.
Green veggies contain lots of fibre and nutrients. Hence, consumption of vegetables helps relieve constipation