How To Avoid Constipation

Constipation results when waste material moves too slowly through the large intestine, resulting in infrequent and/or painful elimination.

It is important that the bowels move on a daily basis. The colon is a holding tank for waste matter that should be removed within eighteen to twenty-four hours. Harmful toxins can form after this period.

One of the healthiest steps you can take is choosing foods that relieve constipation or prevent constipation in the first place. You may already turn to foods that relieve constipation, such as bran cereal or prune juice. However, if you don’t yet have constipation symptoms, you don’t need to wait until they start to begin eating healthier.

Types of constipation

There are two broad categories of constipation, functional constipation and disease-associated constipation.

Diet and constipation

Foods which lubricate the intestines:
Spinach, bananas, sesame seed oil, honey, pears, prunes, peaches, apples, apricots, walnuts, pine nuts, almonds, alfalfa sprouts,, soy products, carrots, cauliflower, beets, okra, seaweed.

Foods which promote bowel movements:
Cabbage, papaya, peas, black sesame seed, coconut, sweet potato, asparagus, figs, castor oil, bran from oats, wheat or rice.

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles.

Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out.

Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber.

Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation.

Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process.

Dairy products: Saturated fats and the no fiber component is the reason dairy products come in this category. If you're constipated, leave out cheese and milk from your breakfast, stick to oatmeal and yogurt.

The most effective way to prevent simple constipation is to ensure that your diet includes plenty of unprocessed food, fibre and appropriate roughage from a wide range of sources.

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