Constipation is a condition of the bowels in which evacuation is difficult and infrequent.
What causes Constipation?
Insufficient fibre in the dietimmunity
Weakness of abdominal muscles due to lack of physical activity
Improper chewing of food
Over consumption of alcohol or caffeineated beverages
Fibre, fibre, fibre!! is the magic remedy to this common malady…
Dates (khajur): Have 4 to 5 dates everyday early in the morning. Alternatively, you can also soak them in a cup of water overnight. Next morning mash them and pass through a sieve. Drink this water twice a day.
Fibre rich fruits: The high fibre content in these fruits adds bulk to our diet thus regulating bowel movements and preventing constipation. Have at least 1 to 2 fibre rich fruits like orange, sweet lime, pineapple, grapes, guava etc. at bedtime to overcome constipation. You can also try the recipe of an unstrained juice like Beach Tropicana which retains all the fibre in it.
Papaya: Papaya is another effective laxative. Have a cup of chopped papaya with breakfast everyday to stimulate bowel movements.
Lemon water: Half a lime squeezed in a glass of hot water with ½ teaspoon of salt is a very effective remedy for constipation. Have it early in the morning even before your mandatory cuppa tea or coffee to regularize the bowel movements.
Aniseeds (saunf): Aniseeds are well known for their digestive properties. A decoction made by boiling aniseeds in water is a great laxative.
Foods to be Avoided
Tea and coffee
Refined foods like refined flour, pasta, sugar and polished rice
Deep fried foods
Confectionery and mithai
Fast foods like pizzas, burgers etc
Tips to Avoid and Overcome Constipation
Eat a high fibre breakfast as fibre stimulates bowel movements.
Drink plenty of fluids (at least 6 to 8 glasses every day) as this softens the stools making them easier to pass.
Consume plenty of fruits and vegetables (with their skin), whole grains such as whole wheat, oat, buckwheat, bulgur wheat, jowar etc. as these are rich in fibre, add bulk to the stools and help in bowel movements. One flavourful way of adding these fruits and veggies to our client is Carrot and Date Salad
Add high fibre foods like wheat bran or rice bran in your daily meals. An easy way to incorporate fibre in your diet is to add 1 to 2 tablespoons of bran to wheat flour while kneading the chapati dough.
Encourage daily exercise such as walking as this helps in bowel movements.
Maintain a regular morning routine which allows time for bowels to move prior to starting your day.