Sweet Potatoes For Constipation Relief
- One medium baked sweet potato with skin has 3.8 grams of fiber, which can help get things moving along. This high fiber content in sweet potatoes helps prevent and relieve constipation. The skin contains most of the fiber so leave it on for the biggest benefits.
- Regular baked potatoes are also a good source of fiber, with 3 grams in a small baked potato. Leave the skin on, and high-calorie toppings such as butter or sour cream off.
What To Eat To Avoid Traveler’s Constipation And Other Digestive Issues
Nothing can put a damper on a vacation quite like dealing with uncomfortable digestive issues. You took some days off of work, at long last. Youve Googled all the best places to eat and sightsee. There isnt a new coronavirus variant to derail your plans. Its finally happening. But for a lot of travelers, you know what isnt happening? Poop.
What is it about traveling that throws bodily functions completely out of whack? Not being able to go while on vacation is so common that its literally called travelers constipation. And no one wants to feel bloated while trying to work a swimsuit. Or maybe youre more prone to experience the opposite problem and that goes double for anyone with irritable bowel syndrome.
Gut-health registered dietitians are just as familiar with these problems as the rest of us, but the difference is that they know how to use diet and other habits to work for them, not against them. While there are certain foods on their no-fly list, there are others that theyre sure to nosh on before and during their travels. Follow in their footsteps and youll be able to focus on your actual trip and not your trips to the bathroom.
Diet Tips For Chronic Constipation
Certain foods relieve or prevent constipation by softening stool, increasing the frequency of bowel movements, stimulating faster emptying, or adding bulk.
If youre suffering from chronic constipation, try one or more of the following:
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What To Do Once Youre Officially In Vacation Mode
Wherever youre traveling to, the experts all say that youll do your gut a huge favor if you continue to keep your meals balanced with protein, fiber and healthy fats. Depending on where youre going, you may need to take some extra precautions to avoid diarrhea. For example, Cunningham said, its best to stick with bottled water in some countries, including when you brush your teeth. That means avoiding ice cubes too including in your cocktails.
In some countries, you may also want to avoid uncooked fruits and vegetables without skins that can be peeled aim to peel these yourself, Cunningham said. If youre a meat eater, she said to make sure the meat is completely cooked before digging in and you will probably want to avoid buying it from street vendors.
If youre traveling across time zones, Greenfield said its a smart idea to transition to your new locales mealtimes as quickly as you can. I aim to eat breakfast an hour after waking up, lunch around noon, and dinner around 6 p.m., she said. This, she explains, gets the body into a good rhythm more quickly, which will help the digestive system stay on track.
She also adds that going to bed at the appropriate time in your new time zone will help the body out, too. Since our circadian rhythm is closely tied to our gut, I try to reset my circadian rhythm as quickly as possible, she said.
Whole Wheat Bread Cereals And Pasta
Whole wheat products are an excellent source of insoluble fiber. To get the most nutrients from whole wheat products, a person should eat them raw or lightly cooked.
Wheat bran is the hard outer layer of the wheat kernel. It is rich in insoluble fiber.
A 2017 study investigated the effectiveness of wheat bran as a treatment for constipation in infants and older children. Researchers assessed 51 children for seven months.
Over this period, researchers associated increases in bran intake with significant improvements in bowel habits. At the end of the study, 86% of children had improved bowel habits.
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Foods And Tips To Help You Beat Constipation
If you want to try to tackle your constipation at home, either for a single episode or for more regularity across the board, the following foods and tips might help.
Whole grains and fiber: Make sure the fiber youre consuming is of a high quality, such as whole grain cereals and bran. This fiber helps fill you up and expands or dissolves in water, making it just the right consistency to pass through the body with no problems.
Yogurt and/or probiotics:Probiotic supplements can be found over-the-counter or you can find helpful bacteria naturally in cultured foods, like yogurt. By adding this beneficial bacteria to your diet regularly, you balance your gut function and promote healthier bowel movements.
In fact, The American Journal of Clinical Nutrition found that probiotics on average increased the number of weekly bowel movements by 1.3 and helped soften stools, making them easier to pass.
Fruits and vegetables: Not only do fruits and vegetables typically come packed with healthy fiber, theyre often high in water content too. Its a double-barreled weapon against constipation.
Drink fluids: Water is the best choice here, as sugar-added drinks can cause or worsen constipation. But the key is to keep the fluids coming, so you can flush your system naturally.
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Constipation Symptoms And Causes
Constipation is a pressing digestive issue that affects your bowel movement. How often you have a bowel movement is subjective however, fewer than two to three weekly bowel movements is a conventional description of constipation. At least one bowel movement daily is considered normal however, two or three would be better.
It becomes a concern when you fail to have a bowel movement for longer than three days. After three days, the stool is far more difficult to pass. Other common constipation symptoms include:
- Abdominal pains
- Gas and bloating
The most common cause of constipation is a low-fiber diet. Other causes include inadequate fluid, lack of physical activity, ignoring the urge to have a bowel movement, or taking medications such as diuretics, anticonvulsants, antidepressants, antispasmodics, iron supplements, blood pressure medications, antacids, anti-Parkinsonâs disease drugs, or pain medications like narcotics.
It can also be a symptom of a specific condition or disease, such as diabetes, kidney disease, multiple sclerosis, stroke, hyperthyroidism, pituitary disorders, diverticulosis, irritable bowel syndrome , an imbalance of gut bacteria , or colon cancer.
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Flaxseed For Constipation Relief
- Flaxseed can help with constipation and is a great source of fiber, antioxidants, and omega-3 fatty acids.
- Just one tablespoon of both brown and golden flax seed has 2.8 g fiber, both soluble and insoluble.
- Most of the fiber is found in the husk of the flax seed, and ground flax seed is generally recommended for easier absorption of the fiber.
- It’s easy to add flax seed to smoothies, on top of salads, or in oatmeal.
Main Reasons For Constipation
Constipation can be defined as a condition If you dont feel any sensation of pooping for more than 2-3 days, this might indicate constipation.
Constipation can happen due to many reasons, some of which are mentioned here-:
- Medical problems like thyroid or else sugar.
- Low consumption of fiber.
- Drinking less amount of fluids.
- It can be a side effect of any medication, especially antibiotics for blood pressure.
- If you are having a high fever then that can also be a reason for constipation.
- Lack of exercise can also be a reason for it.
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Whole Grain Bread For Constipation Relief
Whole grains have lots of fiber, which is a good choice not only for the bowels, but also the heart.
- Researchers at the University of Finland in Helsinki found whole grain rye bread to be better than wheat bread and laxatives for relieving constipation. They reported their findings in the Journal of Nutrition in 2010. Their subjects ate enough slices to get 30 grams of fiber a day, but you don’t have to eat that much for it to work.
- Arabinoxylan, the main component of dietary fiber in rye, helps keep food moving through the intestine.
- Ezekiel bread is another good choice for relief of constipation. It is bread made of sprouted whole grains and legumes, which provides a good dose of fiber and nutrients.
Foods To Avoid If You Have Constipation
In the same way that there are foods that help ease constipation, there are foods that can promote constipation and make things worse. These include foods with little or no fiber and those made with refined wheat, saturated fats, or trans fat.
Among the food to avoid if you have constipation are:
- Baked goods, such as cupcakes and cookies
- Fast foods, such as burgers, tacos, and pizzas
- Fried foods, including french fries and fried chicken
- Processed meat, like hotdogs, sausages, and salami
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Why Does Travel Throw The Gut Off
According to registered dietitian Jo Cunningham, the clinical director of the Gut Health Clinic, there are a whole slew of reasons travel throws off our normal bathroom habits. One, she says, is because were likely eating differently and may not be getting enough fiber or water in the process. Registered dietitian Amanda Saucedaechoes this. A lot of the foods we eat when traveling are heavier in calories, fat and sodium, which can all slow down digestion, she added.
Another reason could be that were in a different time zone, so our body becomes out of sync to our usual pooping pattern, Cunningham said. A third reason is because were creatures of habit. Sometimes our bowels can get shy in new environments such as new toilets or toilets in close proximity to others. Shout out to anyone sharing a small hotel room with their pandemic love interest. Sounds stressful, right? Speaking of, Happy Belly Nutrition founder Selva Wohlgemuth, a registered dietitian nutritionist, says stress can also impact our bowels, causing digestive problems. If youve ever felt the urge to go right when your plane starts boarding, you know exactly what she means.
Sauceda said that not being able to move the body as much like being stuck on a plane or in a car for hours on end can also cause bloating. All together, it starts to become easy to see how travel can throw off bathroom habits. But fortunately, theres a lot you can do to keep everything on track.
Berries For Constipation Relief
- Berries are tasty and easy to eat so take your pick: raspberries, blackberries, blueberries, and strawberries – all are easy to snack on and full of fiber.
- For example, just ½ cup of raspberries contains 4 g fiber to help relieve constipation.
- Eat them alone as a snack, try them on salads, or puree and freeze them for a cool summertime dessert.
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Eating When You Have Constipation
Try these things to relieve your constipation:
- Do not skip meals.
- Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries.
Many foods are good natural laxatives that will help you move your bowels. High-fiber foods help move waste through your body. Add foods with fiber to your diet slowly, because eating more fiber can cause bloating and gas.
Drink 8 to 10 cups of liquids, particularly water, every day.
Ask your health care provider how much fiber to take each day. Males, females, and different age groups all have different daily fiber needs.
Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some of the fruits that may help. Do not peel fruits that have edible skins, because a lot of the fiber is in the skin.
Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice. Eat high-fiber cereals.
Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes . Salads made with lettuce, spinach, and cabbage will also help.
Legumes , peanuts, walnuts, and almonds will also add fiber to your diet.
Other foods you can eat are:
- Fish, chicken, turkey, or other lean meats. These do not have fiber, but they will not make constipation worse.
- Snacks such as raisin cookies, fig bars, and popcorn.
What Can I Do To Prevent Constipation In My Child
Constipation can be prevented by figuring out the times when it may occur, and making proper changes.
For instance, when babies start to eat solid food, constipation can result. This is because they dont have enough fiber in their new diet. You can add fiber to your babys diet by giving pureed vegetables and fruits. Or try whole-wheat or multigrain cereals.
Constipation can also happen during toilet training. Children who do not like using a regular toilet may hold in their stool. This causes constipation.
All children should get the right amount of fiber and fluids. Other preventative measures include making sure your child has:
Regular access to a bathroom
Enough time to use the toilet
Regular physical exercise
The same changes that can help treat constipation may also help to stop it from happening.
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Which Are The Best Foods To Eat First In The Morning To Prevent Constipation
What To Eat In The Morning: In the beginning of the day, if the stomach is not cleaned properly, then there is a feeling of heaviness in the body throughout the day. Along with this, many types of problems start increasing on the skin. If you are also troubled because of not cleaning your stomach properly in the morning, then we have brought a list of five foods for you, which by eating in the daily morning will clean your stomach properly as well as prevent pimples. And digestion will remain healthy.
What to do to avoid constipation?
If you often have constipation problem, then eating some such things before breakfast in the morning will be beneficial, which help in increasing the smoothness inside the intestines and are rich in fiber. Motion is easy when you eat such things. The names of the 5 things we are talking about are as follows
How to consume them?
Chuara: You eat 2 to 3 dried dates every day. Keep them soaked in water overnight and consume them in the morning before breakfast. You can take them with milk or you can consume them with lukewarm water.
Fenugreek seeds: Soak one spoon of fenugreek seeds in water at night and consume it first thing in the morning after waking up. That is, you have to consume them on an empty stomach. If the problem of constipation is increasing, then take one teaspoon of fenugreek seeds powder with lukewarm water before going to bed at night.
Best Herbal Teas For Constipation
One way to help ease constipation is to drink a soothing cup of hot tea. Hot liquids are thought to promote bowel movements by encouraging peristalsis .
Two herbal teas in particular, both of which have a licorice-like flavor, are said to have significant laxative effects:
A study published in BMC Complementary and Alternative Medicine reported that people given extracts of fennel or anise had an average colonic transit time of 15.7 hours. Those given a sham extract had a colonic transit time of 42.3 hours.
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Signs Symptoms And Causes
You might feel bloated and have pain, or you might have to strain when you try to go.
Some medicines, and even some vitamins, can make you constipated. You can get constipated if you do not get enough fiber, drink enough water, or get enough exercise. You can also get constipated if you put off going to the bathroom even though you have the urge to go.
Try to get to know your normal bowel movement pattern, so that you can keep constipation from getting worse.
Foods That Cause Constipation
â¢ Dairy products: It is best to avoid dairy when feeling constipated. Milk, cheese, and other dairy products are foods that have a long history of causing constipation. Dairy products are considered mucus-forming foods that can slow the transit time of waste during the digestive process. The lactose in dairy is thought to produce the uncomfortable symptoms associated with constipation.
â¢ Red meat: Red meat is heavy in fat and does not contain fiber. Foods high in saturated fats move through the intestines slowly and impair digestion. Red meat contains large amounts of the red-colored pigment called myoglobin, which is high in iron. Excessive iron in the diet may harden the stools and lead to constipation.
â¢ Gluten-containing foods: Processed foods have very little fiber, and many of them also contain gluten such as cookies, breads, pastas, and baked goods. Gluten sensitivity is often at the core of many digestive disorders, such as IBS or diverticulosis, where constipation is a common symptom.
â¢ Stimulants: Alcohol, caffeine, and sugar are stimulants that lead to constipation. Alcohol and caffeine are hard on digestion and can also lead to dehydration. Constipation can result when stools are hard and dry from dehydration. The low fiber in many sugary products can also produce constipation. Alcohol will also cause an electrolyte-loss âelectrolytes help provide moisture to stools.
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