By Grace Edema
A smelly belch, filled abdomen and bowels obstruction are some of the signs of constipation. It could be highly irritable, especially when it occurs during the festivity which is usually celebrated with lots to eat and drink. These foods and drinks could be deliciously tempting, that not having a taste of it all would be irresistible. If they are not eaten in the right proportion with good quantity of water and fruits, it could result in constipation.
In order words, constipation occurs when the muscle contractions in the intestines are too slow to push the stool out of the body, or when there isn’t enough water in stool to soften it and move it through the intestines. However, there are a number of things you can do with your diet to relieve constipation.
Poor diet like eating too much fries and junks can lead to constipation. Others are, dairy products, foods high in fat and sugar, lack of high-fibre foods (like fruits, vegetables and whole grains), lack of water, alcohol or caffeine and an inactive lifestyle are the most common causes of constipation, and they can wreak havoc on the digestive system.
However, there are some tips to adhere to in order to avoid getting constipation. They include:
*Adding more fibre-rich foods to diet: Fibre-rich foods are fruits like pawpaw, oranges, grapes, watermelon, pineapple, carrot and others.
*Guava eaten raw with the seeds provides enough roughage to relieve constipation and soften stools naturally. For the best results, eat one or two whole guavas every day.
*Grapes contain organic acid and cellulose that make them a natural laxative. Grape juice can help tone the internal muscles of the stomach and prevent chronic constipation. If fresh grapes are unavailable, raisins (vitis vinfera) soaked overnight in water are the next best alternative.
*Oranges stimulate the bowels and encourage regular bowel movements. Oranges also help prevent the accumulation of waste matter in the colon and reduces the chances of constipation.
*Vegetables like pumpkin, waterleaf, bitter leaf, cucumber, green vegetables and grains like rice, oatmeal to mention a few are good treats.
*According to natural homeremedies.com, some nuts including cashew nuts, walnuts, figs, dates, raisins which are also identified as dried fruits are said to be high in fibre contents. They are known to help stimulate bowels. Unfortunately, these foods, such as many fruits and vegetables, often get ignored in daily diet. Veggies or fruits shouldn’t be seen as optional side dishes, but as crucial parts of every balanced meal, even during festivities and other celebrations. Not only will these foods relieve constipation, but they will also promote digestive health by improving diet.
Usually, every adult should aim for at least 24 to 38 grammes of fibre a day.
Hydrate well
*Constipation can also be caused by insufficient water. Generally, drink a minimum of 1.5 to two litres per day, or more depending on the body size, the weather, or amount of exercise. Constipation results from a lack of liquid in the stools, and hydrating can help.
*Drink at least 10 glasses of warm water daily. Water is one of the best liquids that wash waste and toxins out of the body.
*Other drinks, such as juice and soda, soft drinks, cannot be compared with water regardless of how healthy or natural they are, because they tend to contain excessive sugar that could actually exacerbate constipation.
The banana treatment
*This requires that banana is eaten with a glass of warm milk, chewing the banana carefully. Make sure that the banana is very ripe, not unripe, or it can have the opposite effect.
*Above all, ensure you drink lots of water in between meals. Eat little of everything served if you would love to have a taste of all.
*Eat fruits throughout the day. Chew your meals well before swallowing and you can also say no to some foods. However, if constipation persists after two weeks, it could be a sign of serious digestive health problem, a medical practitioner should be seen.
The post Dietary treatment of constipation appeared first on Daily Independent, Nigerian Newspaper - news,sports,politics,bussiness.