Constipation (kabz) is a troublesome condition that many people find uncomfortable to talk about. Yet, it affects millions all over the world, and there is no simple remedy for it! Stool passing through the colon too slowly is one of the main causes of constipation. When this happens, stool becomes harder as a result of the colon absorbing extra water than what is normal.
Constipation (kabz) can occasionally be caused by an obstruction in the large or small intestine, however, this is somewhat uncommon. Someone in this situation needs immediate medical assistance since this can be a serious health issue. But, commonly dehydration and poor diet cause this condition, and dietary changes can resolve the issue for most people. Even though there are medications for constipation, it is best that you try natural remedies that have no side effects. Keep reading and find out which natural methods are best for constipation control!
If you have less than three bowel movements per week, your doctor will diagnose you for constipation (kabz). The primary function of your colon is to absorb water from your food intake as it moves through your digestive system. After this process gets completed, the stool is produced, and the waste then leaves your body through a bowel movement! At least that is the normal process, but when you have constipation, you will find it hard to have a natural bowel movement.
It is true that bowel movement varies from person to person, so, if you don't feel uncomfortable, it is okay to go to the toilet a few times less or more than others. Typical characteristics of constipation are dry and hard stools, as well as pain during bowel movement. You will also feel as if you can never empty your bowels completely.
Constipation (kabz) is often caused by poor eating habits, including eating too much junk food and not enough veggies. Fiber from healthy foods combines with stool to make it softer, but insoluble fiber from junk food passes through the digestive system without changing shape. As a result, you get constipation problems!
Constipation (kabz) can also result from stress, changes in your schedule, and certain illnesses that inhibit colon muscle contractions. Treatment for Parkinson's disease, painkillers, diuretics, and some antacids can be the cause of constipation as well. Dehydration, pregnancy, and old age can also create constipation in a person and are rather common.
Our bodies require water for a variety of daily functions, including the normal digestive process, and when you get dehydrated, you can have constipation (kabz). Your age, gender, health, and level of exercise affect how much water you need every day, and there is no single standard for everyone. However, doctors suggest that people should drink between three to four liters of water every day to maintain proper hydration levels! You can also have other healthy fluids, such as green tea and lemonade, in place of water sometimes if that is easier for you.
One of the best methods to treat constipation is to increase your daily fiber intake considerably! Fiber gives the stool more volume, which makes it easier for the stool to travel through the digestive system. This is important for regular bowel motions! Soluble and insoluble fibers are the two different varieties of fiber, and a high-fiber diet full of fiber can improve digestive health in general. Insoluble fiber gives the stool more volume and quickens its transit through the intestines, whereas soluble fiber absorbs water and takes on a gel-like consistency to soften the stool.
You can eat whole grains, nuts, seeds, fruits, legumes, and vegetables, such as carrots, broccoli, and Brussels sprouts, to increase your fiber intake. Try to avoid the discomfort or bloating that might result from abrupt changes in fiber consumption by increasing your fiber intake rather slowly.
Want to know what fruit is good for constipation? Well, kiwis, pears, apples, grapes, berries, and prunes are all excellent fruits that help with this condition. Approximately three grams of fiber is present in a hundred grams of kiwifruit on average! Actinidine, an enzyme that is found in kiwis, helps to relieve upper gastrointestinal discomfort as well. Pears and apples are high in water content, which can aid in preventing constipation, and help with digestion. Grapes are packed with fiber, and their high-water content can help the stools retain moisture. Raspberries and blackberries are also high in water and fiber, and it is a good idea to consume a fistful of raw raspberries or blackberries each day as a snack! In addition to being high in fiber, prunes contain phenolic and sorbitol, which are beneficial for your gastrointestinal health.
Starting your day with a cup of coffee in the morning helps reduce constipation! Caffeine seems to excite the muscles in the gut and increase the formation of acid in the stomach, all of which reduce the impact of constipation. Additionally, it could trigger the production of cholecystokinin, a type of enzyme that promotes digestion.
FODMAP is short for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, and some people may become constipated because of too many of these components in their bodies. A low-FODMAP diet to reduce constipation entails removing these components from your diet, and in their place, reintroducing foods such as legumes and beans, dairy goods, fruits, whole grains, etc. Your dietician will also add garlic, high-glycemic corn syrup, and certain fruits, such as cherries and avocados, to your diet. Although you may change your diet without assistance, it's normally done under the guidance of a registered nutritionist so that you don’t face any complications.
Probiotics are healthy gut bacteria that can be found in specific foods, such as yogurt and kimchi, that help relieve constipation. These microorganisms aid in stool softening and promote bowel movements in the patient. In a research study, the bacterium Lactobacillus plantarum, which is present in probiotic foods, was found to be particularly beneficial in relieving constipation. Even though there are probiotic supplements available, it is best that you eat natural, healthy probiotic-rich foods!
Constipation can make you feel uncomfortable all day long and make it hard for you to follow a normal schedule. Some may suggest that you take medication to relieve constipation, but experts agree taking natural remedies is the best way. Usually, a dietary change is enough to reduce the severity of this condition, and sometimes, if you continue to follow this healthy lifestyle, you can completely cure it. Make the dietary changes we have mentioned above and see the result yourself!
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