EATING, DIET AND NUTRITION FOR CONSTIPATION

The most common complaint of gastro-intestinal issue is Constipation in today’s world. Individual is said to be constipated when they have less than three bowel movements a week or they have difficulty to pass out stool. It is an uncomfortable  conditions which is most consider a symptom of underlying issue than disease itself.  Normally ever individual have different bowel habits than others like some may have three bowel movements in a day and some may have three bowel movement a week.

WHAT ARE THE SYMPTOMS OF CONSTIPATION ?

Individuals with constipation may have symptoms like :

• Stool which is painful or hard to pass
• Feeling like individual is not able to completely empty the stool.
• Dry, lumpy or hard stools
• Fewer than3 bowel movements in a week.

Individual may have following symptoms like :

• Blood in stool
• Pain in lower back
• Unexplained weight loss
• Persistent abdominal pain
• Feeling bloated
• Sudden change in bowel movement.

WHAT ARE THE FACTORS CONTRIBUTING IN CONSTIPATION?

Some factors that can cause constipation in individual are :

• Dehydration
• Delaying the impulse to have bowel movement
• Traveling or changes in daily routine
• Pregnancy
• Low fiber diet
• Old Age -60 or over
• Less physical activities or exercise
• Certain medications like antacids, diuretics, pain medications etc.

DIET TIPS TO EASE CONSTIPATION :

Small changes in diet helps to improve digestion as well as helps to relieve constipation . The tips to constipation includes :

• Add Grains : Replace white rice, white bread and regular pasta with whole-grain  Add multi-grain cereals , whole wheat crackers , whole oats etc that are low in fat and sugar thus helps to ease out constipation.
• Add Veggies : Most vegetables are high in insoluble fibers that adds bulk to stool thus promotes regular bowel movements.
• Pulses : Most of the lentils, beans and peas are rich in fibers and also contain nutrients like folate, potassium, vitamin-B6 etc helps to ease out the constipation in individuals.
• High fiber fruits : Fruits that have high content of fibers can ease constipation.
  • Kiwi : It contain around 3g of fiber in 100g of fruit. Along with that it also contain Actinidine enzyme that helps to relieve associated symptoms of constipation like abdominal discomfort , indigestion, pain etc.
  • Pears and Apples : Both fruits have high water content thus helps to prevent constipation and also ease digestion. They are more beneficial when individual consume them raw and whole with intact skin.
  • Grapes: They are rich in fibers and contain lot of water thus helps to add moisture to hardened stool and ease out its movement.
• Liquids : Liquids helps to add moisture to hard stool thus making it soft and ease too pass out .
  • Water : The most common cause of constipation in many individuals is dehydration. So intake of plenty of water helps to ease the symptoms of constipation as well as avoid getting constipation in future.
  • Soups : Warm liquids like soups helps to ease constipation by facilitating bowel movements and also improve digestion in individuals.
• Chia seeds : These seeds are rich in fibers content. They form a gel when comes in contact with water which helps to soften the stool and make it easier to pass the stool.

AYURVEDIC HERBS TO EASE THE CONSTIPATION :

• Hareetaki : It acts as natural laxative because of presence of chemical compound tannin that have laxative properties. Along with that it is loaded with fiber also that helps to ease constipation. Consumption of 1tsp hareetaki powder with warm water at night relieves the symptoms of constipation .
• Draksha : It has vata pacifying and mobility properties that helps to ease constipation in individuals. Soak 5-6 raisins in water at night and consume that water along with soaked raisin empty stomach in morning.
• Castor oil : It has natural laxative properties that helps to facilitate the movements muscles in intestine thus helps to freely push out the stool. Mix 1-2 tsp of castor oil in warm milk and consume at bed time to ease the constipation.
• Danti :It has bhedna (purgative) property that helps to regularise the bowel movements and also helps to ease abdominal discomfort constipation causes.
• Aragwadha : It has natural laxative properties that makes it effective in constipation as it facilitates smooth passage of stool out of the body. It also prevents drying up of fluid in colon and also relieve abdominal distention, abdominal pain , colic etc.