Diet plan to keep away constipation (kabj) : Causes, symptoms, remedies and cure

1. Diet plan to keep away constipation: causes, symptoms, remedies, cure

2. What is constipation and its causes? Constipation is an uncomfortable condition in the digestive system where the individual has hard faeces which becomes too difficult for the individual to excrete. • Diets high with Low fibre content It is important to maintain a balanced diet which includes foods rich in fibre such as fruits, vegetables, essential fats and whole grains. Low fibre foods include meat, cheese and eggs etc. • Delaying the bowel movements When an individual delays or ignores the urge of bowel movements the stool becomes more drier and harder. • Pregnancy During pregnancy there are several hormonal changes which takes place in a woman's body. Thus, the uterus may compress the intestine and further slow down the passage of the food consumed.

3. Change in routine If an individual has become too lazy or say physically inactive also suffer from constipation problems as it is said that physical inactiveness keeps metabolism high. • Dehydration Dehydration also pays way to constipation problems as dehydration occurs when more fluids and water leave the body than entering. • Overuse of medications to loosen stools The overuse of medications to loosen stools can be habit-forming. When you use them regularly the body gets dependant on the laxatives. Thus, it causes a higher stage of risk.

4. Symptoms of constipation Every individual’s regular bowel movements is not the same. An individual may go twice a day whereas the other may go 3-4 times a week. The various symptoms of constipation are - • Stomach ache • Stomach cramps • less than three bowel movements a week • Strain during bowel movements • Rectal blockage • Loss of appetite

5. Remedies of constipation • Add a spoonful of ghee in a glass of hot milk and drink before you sleep. Have a look at the video for more information regarding the benefits of consuming ghee and milk. • Warm a glass of water, add 1 tbsp of lemon juice and 1\2 tbsp of honey to it. • Add a spoon of Triphala powder to warm water and drink before you sleep. Remember that you are not supposed to eat or drink anything after that. • Soak 2-3 prunes in water overnight and drink the water and eat the prunes early in the morning. • Have soaked green grams or fenugreek seeds everyday.

6. How to cure constipation? • Drink plenty of water everyday which will help you to rehydrate the body. At Least 2 litres a day. • Have a good amount of fruits and vegetables with higher fibre content. • Avoid holding of stools. • Bulking agents helps in softening of stools. • Limit the intake of alcohol and caffeinated drinks. • Have a good exercise regularly.

7. Diet plan for constipation • Ghee Ghee is a powerhouse of vitamins, acids and energy which promotes good health. India is one of the largest producer as well as consumer of desi ghee. It not only enhances the taste of the food but also adds on to the fitness and health of the individual. Ghee activates the release of gastric acid, which in turn results in better digestion and increase in appetite.Researchers claim that people with unhealthy digestive tract do not produce butyric acid. As butyric acid is present in ghee, it heals the digestive tract and helps in easy digestion of the food. • Pulses Lentils, chickpeas etc have high fibre content which promotes good digestion and reduces constipation. • Prunes Prunes have content of fibre and they have phenolic compounds which has gastrointestinal benefits.

8. Wheat bran Wheat bran is rich in insoluble fibre which makes a good home remedy and also an essential food in the diet to reduce constipation. • Broccoli Broccoli contains sulforaphane which helps in protecting the gut and also eases digestion. • Kiwi fruit, raspberries, apples and grapes etc Kiwi fruit contains fibre and actinidine which is an enzyme that helps to improve digestion. Raspberries have a good content of water and fibre which eases constipation. Apples and grapes have a lot of water content and are also rich in fibre.

9. Conclusion There are many other fruits, vegetables and pulses etc which can reduce constipation. A balanced diet rich in fibre, fats, vitamins and minerals etc are the most essential aspects of diet. The content of fibre and water in foods helps to add bulk and softens the stools. Thereby it also stimulates in the easy bowel movements. It is not just about high fibre content foods but drink plenty of water so that it does not lead to dehydration problems. As constipation problems can also make you feel uncomfortable the whole day and this may also lead to various differences in your body. Have a tablespoon of ghee everyday in your diet as it has various health benefits and also eases digestion. Too much intake of ghee will not benefit you in any way!

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