Dec 2, 2012 by JOHN SUMMERLY
Don't Struggle With Constipation: Consume These 7 Things To Make Your Bowel Very Happy
Digestion happens and nothing will stop it. If you eat, you must digest. Few of us however, are able to talk about our digestive problems without some embarrassment. Give your bowel the foods and beverages it needs to make constipation a foreign term in your vocabulary.
Nausea, bloated stomach, loss of appetite, abdominal pain and lethargy are all symptoms of constipation. Ignore it and constipation can lead to painful ailments that become harder to fight. Therefore, to avoid discomfort and unnecessary pain here's a list of foods to help you become regular.
The key to fighting constipation is to keep yourself hydrated. When you're dehydrated, the stools are hard to pass through the colon, hence the pain. Fresh and pure organic juices and water add volume to the stools which makes it softer therefore improving bowel movement. Barley water is packed with insoluble fibre which retains water.
Vegetables are the best for all around category of food for most health problems, especially when it comes to constipation. The most effective vegetables in this scenario are beans, broccoli, cabbage, carrots, French beans, green peas and spinach. Cooked vegetables may not be more nutritionally dense than raw veggies but they can be easier on the digestive process.
3. Whole Grains
They're a a rich source of fiber. You can choose from brown rice and barley in your diet. Consumption of fibre-rich rye bread may ease constipation and perform as well as commercial laxatives.
Organic popcorn too, is low in calories and high in fiber and makes a great and healthy snack.
Remember the P fruits - Peaches, pineapple, pear and papayas; these fruits are recommended for irritable bowel movement. But don't limit yourself to these alone; berries and apples too have a good amount of fiber.
5. Dry Fruits
From fruits to dry fruits, these are just as healthy for your digestive system. Prunes, apricots, dates, raisin and figs are a remedy to your irritable bowel. Prunes are natural laxatives.
Probiotics, such as lactobacillus acidophilus, are live microbial organisms that are naturally present in the digestive tract. Some of the ways they are thought to promote health include suppressing the growth of potentially harmful bacteria, improving immune function, enhancing the protective barrier of the digestive tract. Probiotics may significantly reduce severity of constipation and improve stool consistency.
You can include flaxseeds in your diet by using them sprinkled over your cereals or salads. Have it the way you like it as it also contains essential Omega fatty acids and other vitamins and minerals that are useful for maintaing overall health. It's important to note that flax seeds must be crushed or grinded to obtain the full benefits and absorbed. Flax suppesses hunger and supports weight loss.
SOURCES OF SOLUBLE FIBER (pectins and gums):
- Legumes such as pinto beans, kidney beans, black beans, peas, lentils.
- Various brans: rice, oat, barley
- Fruits and vegetables including apples, oranges, pears, carrots, peaches, grapes, potatoes, and squash.
- Seeds and nuts.
- Whole-grain rye breads and buckwheat cereals
- Psyllium seed
SOURCES OF INSOLUBLE FIBER (cellulose, hemicellulose and lignins):
- brown rice, kidney beans.
- Skins of many fruits such as strawberries, boysenberries, pears, apples, prunes.
- Vegetables including green beans, broccoli, peppers, spinach, carrots, tomatoes and artichokes. These may also contain some soluble fiber.
- Almonds, chunky peanut butter.
John Summerly is nutritionist, herbologist, and homeopathic practitioner. He is a leader in the natural health community and consults athletes, executives and most of all parents of children on the benefits of complementary therapies for health and prevention.