Seldom will you come across a person who hasn’t been through the bothering symptoms of constipation in some phase of his or her life. Painful defecation on a regular basis is a vital symptom of constipation, which if neglected can invite a host of complications like hemorrhoids, anal fissures and prolapsed rectum (in severe cases).If you experience problems in defecation or suffer from irregular bowel movements, it is high time that you make some healthy dietary additions. Defecating less than 3-4 times a week is an indication of constipation that surely calls for proper attention. The brighter aspect of this disorder is that a change in dietary habits and lifestyle can provide a permanent cure without any medical intervention.
Diet For Constipation Relief
Constipation results mostly from unhealthy eating habits and physical inactivity. The following dietary modifications will enable you to get rid of constipation for ever.
1. Get More Roughage In Your Diet
Sufficient amounts of leafy greens, vegetables and fruits should be the important inclusions in your daily diet to enhance smooth bowel movement. These food items are high in soluble and insoluble fiber that increases the bulk of the stool and prevents hardening. The cellulose fiber present in the plant body does not break down completely by our digestive system but are eliminated from our body as fecal matter.
2. Important Vegetables
Lady’s finger, broccoli, spinach, lettuce, celery, kidney beans, pinto beans, kale, asparagus, artichoke, Brussels sprouts, carrots, squash and green peas are some vegetables that are very effective in treating constipation.These foods contain high amounts of insoluble fibers that increase the bulk of your stool. High in nutrients, they also maintain normal bowel movements and prevent colon cancer.
Fruits are also excellent sources of dietary fiber and should be included in your diet for constipation. Apricots, apples, oranges, bananas, berries, pineapple, watermelon, papaya, prunes and peaches are the best choices.Moreover, the digestive enzymes present in papaya and pineapple (Papain and Bromelain respectively) promote the digestive system enabling smooth bowel movement. Have 2-3 servings of fruits daily to get rid of constipation.
4. Include Nuts And Grains
Nuts and grains should be compulsory inclusions in your diet for constipation. You can have a handful of peanuts, almonds and pistachios as snacks in between meals.Consider whole wheat bread, pasta or brown rice. Kick start your day with oatmeal porridge adding slices of banana, apple or strawberries. Oat meal consists of soluble fibers, which forms a gel in the colon and prevent hardening of stools.
5. Consider Healthy Oils In Your Diet
Replace your cooking medium with oils from canola, olive and flaxseed. These oils are high in monounsaturated and polyunsaturated fatty acids, which are beneficial for your bowel movement. Use olive oil as salad dressings to satisfy your taste buds as well as to maintain healthy bowel movements.
6. Water Lubricates Your Bowel
Drink plenty of water. An adult should drink minimum 2 liters of water daily to get rid of constipation. You can have unsweetened fruit juices, but never discard the fibrous part. Coffee, tea and alcohol should not be considered as substitutes for water. These beverages aggravate the condition. Drink pure water to maintain healthy bowel movements.If you analyze your daily dietary intake, you will be able to detect some constipation causing foods. Eliminate fatty and fried foods from your diet. Canned and processed foods are other unhealthy choices that invite this ailment. Your healthy bowel movement ultimately rests on healthy choices.