Do you ever feel bloated? Is constipation the tragedy of your nutrition?
Constipation and various types of stomach ulcers happen to become constant health issues when there are diet routines changes. Apart from this, consuming unhealthy food and inadequate or excess amounts of fibres can also cause constipation. One should seek medical help if constipation occurs with other symptoms like blood in the stool, severe pain, etc.
It is crucial to know what not to eat when you are constipated. Medications will provide relief only for the time being, however changing your eating style will help you solve the problem entirely.
Here are certain foods that you should consciously avoid when you are constipated and bloated.
Food | Reasoning |
Milk | Even though milk can be a very prominent part of your staple diet, it can also result in constipation. According to many research studies, cow’s milk contains fats, and children/adults consuming it in large proportions are most prone to chronic digestive problems. It is not just the proteins but also low fibre content in dairy products, resulting in bloating. For those who are lactose intolerant, drinking milk and eating dairy products may lead to nausea and vomiting. |
Avoid the frozen | Anything frozen is low in fibre and high in fat. Therefore, it is bound to cause a constipated tummy! Due to low nutritional value, there is not much that any frozen food will provide or nourish your system with. Since they are stored for a long time, the sodium and preservatives act on the food and drain the nutrition out of it. |
Go gluten-free | Gluten can be harmful to people with celiac diseases. All types of bread and your favourite pasta contain high quantities of gluten. Excessive consumption of these dishes can cause constipation. Therefore, one who suffers from bloatedness and stomach ulcer needs to involve gluten-free products in the diet. |
Avoid the junk | Chips, cookies, and ice creams are delicious, but they are pretty bad for your intestines. These are fat products, and they drain water content from your body. With no water, the digestive system can suffer problems like acidity leading to chronic constipation. Try and replace all the fried items you eat with vegetables and fruits. |
Cut slack on that delicious chocolate | I am aware that this might be horrible, but chocolate has been a significant cause of constipation in many cases. If consumed in moderation, dark chocolate has many benefits, but an excess of it can cause many digestive problems. With this, coffee chocolates or anything with caffeine will worsen your constipation. |
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What to eat when constipated?
Here are some foods that can relieve you from constipation. Consuming them in the right amounts can make you poop immediately. These can be better choices instead of opting for medicines. Try and involve these food items in your regular diet plans for better results.
#1. Get yourself hydrated
Water isn’t practically food but plays a vital role in easing constipation. It is all about adding more liquid content to the stools and relaxing your digestive tracts. You have got to drink at least 1-2 litres of water every day.
#2. Yoghurt
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The probiotic content in the yoghurt helps in improving the function of your digestive tracts. The good bacteria in yoghurts have proved to be a primary treatment for a constipated tummy. In the beginning, try and have a bowl of yoghurt regularly for 2 weeks. This addition to your diet will help you ease your bowel movements.
#3. Kiwis
These are fruits containing a rich fibre content. With a very high nutritional value, Kiwis tend to ease digestion and prevent bloating. The efficiency of Kiwis in solving constipation issues has been proved through many clinical studies. So, this becomes a portion of food that will relieve all your tummy issues.
#4. Flaxseed or Flaxseed oils
The laxative properties of flaxseeds increase intestinal movements. The compounds in the flaxseeds are rich in antioxidants and thus help indigestion very effectively.
Info: Make sure you consume flaxseeds in regulated amounts only! More than the required proportion can have adverse effects causing diarrhoea.
#5. All fruits and vegetables (in regulated amounts)
A study conducted by the Academy of Nutrition and Dietetics states a particular amount of salads that one can consume per day. These being fibre-rich components increases the pace of digestion. If ‘feeling heavy’ and ‘feeling bloated’ seem to be your lifetime problems, including fruits and vegetables in your diet will relieve constipation.
Constipation Relief Diet Plan
Morning |
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Afternoon and during the day |
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Dinner |
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