Constipation
- Constipation is the most common problem but nobody discusses with their consultants.
- In most of the people adding more fiber and fluids in their diet can put an end to constipation.
- Fibers spend a long time in the gastrointestinal system, absorb a large amount of fluids, that is precisely its constipation-fighting secret.
- When fiber absorbs water, stool gets gradually bigger and wetter, unlike the small stool which can accumulate for days before moving on.
- The large stool moved out of the intestine much quicker. Also, large stools are softer than the small one.
- The large stool will have less strain when moving.
- Source of fibers:
- All fruits.
- Vegetables.
- Legumes.
- Whole grain food.
- oats.
- The insoluble fibers found in the whole wheat can fight constipation.
- The soluble or insoluble fibers can help the intestine work smoothly because they soften the stool and speed the transit time.
- The daily requirement per day is 25 grams.
- One cup of wheat has 3 grams of fibers.
- Kellogg’s Raisin bran has 8 grams of fibers.
- A half cup of cooked kidney beans has 3 grams of fiber.
- Apple has around 3 grams of fiber.
- When you add more fibers then someone may have more gas and cramps of the abdomen.
- So the best is to increase the dose slowly till you reach the goal.
- Water if not taken in enough amount may lead to constipation.
- When stool does not get enough water, then get hard, sluggish, and more difficult to pass.
- You must take more water when you are taking fibers to keep things move smoothly.
- In old people the urge to drink water decreases, that is the reason constipation is more common in the old people.
- The recommendation is 6 to 8 glasses of water per day.
- Alcohol and caffeine-containing drinks do not count towards the water requirements because these will lead to dieresis.
- Home remedy:
- Prunes are the most oldest home remedy for constipation. Also, this found to be very effective.
- Prunes are rich in fibers, 3 prunes give 3 grams of the fibers.
- Prunes contain dihydroxyphenyl isatin, which stimulates the intestinal contraction which is needed for the regular bowel movements.
- Prunes also contain a sugar called sorbitol, which soaks up an enormous amount of water in the digestive tract and helps keep the system active.
- Raisin has a similar effect like prunes. These also help to keep on moving the stool.
- Raisin is also rich in fibers.
- Raisin also contains tartaric acid, which acts as a natural laxative.
- Prunes are the most oldest home remedy for constipation. Also, this found to be very effective.