Constipation is a common health concern among many individuals in India. Factors such as erratic lifestyles, the consumption of junk food, unhealthy dietary habits, and a lack of physical activity often contribute to this condition. There are some fibre-rich foods which can be included in your diet for alleviating constipation.
Whole Grains
Experts emphasize the importance of incorporating whole grains into your daily meals as they are packed with dietary fibre and can help prevent constipation. Consider including options like quinoa, millet, legumes, and lentils in your diet. Lentils, in particular, can be used to prepare delicious chilla or dosa and can also be enjoyed as a protein-rich snack when boiled.
Oats and Rice Flakes
Opt for oats and rice flakes (poha) as a fiber-friendly breakfast option. These foods are light on the stomach and promote healthy bowel movements.
Nuts and Seeds
Experts recommend enhancing the fibre content of your meals by incorporating nuts and seeds into your diet. You have a variety of choices, including flaxseeds, pumpkin seeds, chia seeds, walnuts, pistachios, and almonds. However, exercise moderation when consuming nuts and seeds, as excessive intake can have adverse effects. For a refreshing and satisfying drink, you can prepare a homemade beverage by soaking a handful of nuts and seeds in buttermilk and adding mint leaves and cumin (jeera) powder for flavour.
Vegetables
Rich sources of fibre include split peas, green leafy vegetables, beans, and cluster beans. To make these fibre-rich vegetables more appealing to picky eaters, consider preparing a nutritious soup using a combination of these veggies. A study by Abbott, a healthcare firm in 2018, revealed that 6% of Indians suffer from constipation, highlighting the importance of adding these vegetables to your diet to alleviate this condition. Contrary to the misconception that potatoes lead to weight gain when consumed in moderation and without deep frying, they can be a nutritious addition to your diet, offering both children and adults a healthy option. Cooked and cooled potatoes also provide resistant starch, along with other choices such as raw bananas, oats (Oats Roti Recipe), lentils, and beans.
Probiotics-Rich Foods
A well-rounded diet should include ample probiotics to combat constipation effectively. Aim for a daily intake of at least 300 grams of probiotic-rich foods. If you are not accustomed to consuming yoghurt and curd, consider adding them to your meals. You can expect positive results within a few days, with constipation relief achievable within four weeks.
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Fruits and Fluids
Incorporating fruits and fluids into your diet is another effective way to increase your fibre intake. Fruits like guavas, apples, apricots, strawberries, pomegranates, and pears are known to support healthy bowel movements. For picky eaters, smoothies and shakes can be a tasty way to ensure they receive their daily dose of fibre.
When it comes to fluids, water should be your primary choice to relieve constipation. Other suitable options include fruit juices, coconut water, and soups.
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