Diet For Constipation IBS: Foods To Eat And Drink To Relieve Constipation

Constipation is the root cause of many diseases related to the stomach. In today’s time, about 14% of people are troubled at some point in the morning by not cleaning the stomach properly and having difficulty while defecating. Experts believe that an irregular lifestyle and poor diet are the main reasons for constipation. Fortunately, lifestyle changes and diet for constipation may help relieve constipation by softening stools and increasing stool frequency.

The main symptom of constipation is to have three or fewer bowel movements per week, this is a major feature of constipation. Apart from this, other symptoms include-

• discomfort when going to the bathroom
• stomach enlargement
• Pain due to hardening of stool
• having trouble passing stool

Unfortunately, constipation can have a serious negative impact on quality of life, as well as your physical and mental health.

Constipation can be eliminated from the root by various medical aids. Apart from this, constipation can be completely avoided by adopting a healthy lifestyle, eating right, doing physical exercise, keeping the body hydrated, etc.

Here are some foods to relieve constipation, promote bowel movements, and keep you regular.

Best Diet For Constipation

Lifestyle changes are very important to increase the duration of bowel movements. With the nutratinal and fiber rich diet you can deal with this condition. So let us know which foods should include in the diet to get relief from constipation.

Stay Hydrated (Drink More Water)

Dehydration can make you constipated. To prevent this, it is extremely important to drink enough water and stay hydrated. When constipated, you can try to get relief by drinking some carbonated (sparkling) water to help you rehydrate and replenish other chemicals that have been lost in the body.

Some studies have found that sparkling water may be more effective than normal water at relieving constipation. It can be extremely beneficial for people with chronic idiopathic constipation and irritable bowel syndrome (IBS).

However, don’t drink more carbonated drinks like sugary sodas, as they are a bad choice for your health and can make your constipation worse.

Eat foods high in fiber (soluble fiber)

People suffering from constipation are asked to increase the fiber in their diet. This is because the proper amount of fiber is known to increase the volume and consistency of bowel movements, thereby making it easier for the sufferer to have a bowel movement.

The research also found that 77% of people with chronic constipation benefited from consuming higher amounts of fiber. However, some studies have found that increasing fiber intake may actually make the problem worse.

Most studies have found that high amounts of dietary fiber can increase the frequency of bowel movements, but this does not help with other symptoms of constipation such as stool consistency, pain, bloating, and gas.

To prevent constipation, you should consume a mix of soluble and insoluble fiber. “The total recommended fiber intake per day is 25 grams for women and 38 grams for men.”

Green leafy vegetables

Green vegetables contain soluble fiber, which helps in flushing out the bad elements in the body. Soluble fiber absorbs water from the digestive tract to make it glutinous and gelatinous, while also preventing bacteria from growing in the stool. So, insoluble fiber helps in cleansing the digestive tract. Therefore, to keep the problem of constipation under control, you must include fiber in your diet and for this eat more and more green leafy vegetables. Like spinach, Brussels sprouts, and broccoli etc.

Green Kiwi

Green kiwi can also be included in the diet plan for constipation. According to a research published on the NCBI website, about 2.3 grams of fiber is found in one kiwi (about 75 grams). Fiber can prove to be extremely helpful in relieving constipation. At the same time, it is clearly mentioned in the research that green kiwi can work to increase the excretion.

Figs

Figs are an exceptional source of fiber. It is important to consume fiber-rich foods to maintain a healthy digestive system, which in turn can prove to be effective in reducing the chances of constipation. Fiber collects stool from the body, softens it and helps relieve constipation.

Figs are one of the best natural laxatives in your diet that you can include in your diet. Both dried and ripe figs are exceptional sources of soluble fiber, which can help relieve constipation as well as other digestive issues such as irritable bowel syndrome.

Apples

Apples contain soluble and insoluble fiber. About 65% t is insoluble fiber and 32%  is soluble fiber. Both of these remove problems like constipation and diarrhea.

A study published in the American Journal of Clinical Nutrition found that women who regularly consumed apples had 13 to 22%  more constipation problems than women who did not eat apples. cures constipation) was found less.

Wheat bran

Many people are successful in treating constipation by adding a source of insoluble fiber, such as wheat bran, to their diet. Numerous studies show that wheat bran can relieve constipation and it can also improve digestion. The outer layer of the wheat kernel contains a lot of fiber. You can sprinkle it on your oatmeal, eat bran muffins.

Two tablespoons of raw wheat bran contains 4.5 grams of fiber, one cup of bran flakes has about 5 grams of fiber and one-half cup of 100% bran cereal contains 12 grams of fiber.

Chia seeds

Chia seeds are nutritious and healthy as well as a superfood. The seeds are small and egg shaped. Calcium, iron, magnesium and potassium are found in chia seeds.

Seeds are rich in fiber which helps in keeping the stomach healthy. By consuming the right amount of fiber, the digestive power works well, which reduces the chances of constipation.

Papaya

Papaya is rich in Vitamin A, Potassium and Calcium. And is a fibrous fruit, so it cleans the intestines. People who have chronic constipation, they should consume papaya regularly. By eating papaya on an empty stomach every morning, your digestive system will work smoothly and blood sugar will also be correct.

Probiotics Foods

Consuming fiber in the diet helps to maintain bowel movements every day, which maintains the frequency of your bowel movements. Plus some fiber can help treat your chronic constipation and have a good effect on your digestive health.

Probiotic fibers improve digestive health by feeding the friendly bacteria in your gut. It can improve the balance of your gut bacteria.

In fact, prebiotics such as galacto-oligosaccharides have been shown to help increase the frequency of bowel movements, as well as make stools softer. Foods high in prebiotic fiber include garlic, onions and bananas.

Yoga and exercise

Like other diseases, yoga has a positive effect on constipation. Studies on constipated people with IBS have found some interesting results. After the study, it was found that yoga reduces some symptoms.

While several studies have found that exercise does not affect the number of times people go to the bathroom, it does reduce some symptoms of constipation.

Do yoga for constipation regularly. It will definitely give a positive result.

Conclusion

To get rid of constipation, you should increase the amount of fiber-rich foods in your diet. In fact, a high-fibre diet helps to soften the stool and encourage bowel movements. However, a high fiber diet can make constipation worse.

Along with food, drink plenty of water and do physical exercise.