Constipation Due to Diet: How to Naturally Alleviate the Symptoms

Are you experiencing discomfort due to constipation? Does your diet play a key role in this digestive problem? Here, we delve into the foods you should include in your diet to overcome constipation, as well as understanding the causes, symptoms, and dos and don'ts of managing this common digestive issue.

What is Constipation? What Causes It?

Constipation is a major digestive problem characterized by difficult and infrequent bowel movements. It is often the result of a stiff colon, which leads to the formation of hard, dry stool. Lack of dietary fibers and proper hydration can significantly contribute to constipation, along with other lifestyle factors such as stress and changes in routine.

Contrary to popular belief, constipation can affect individuals of all ages, including infants and the elderly. It is important to identify and address the underlying causes to alleviate the discomfort effectively.

Common Causes of Constipation

Lack of fiber-rich fruits, vegetables, and legumes Constant dehydration Low levels of physical activity Frequent travel or changes in routine Resisting the natural urge to poop Medications like painkillers or milk antacids Pregnancy Laxative overuse Underlying health conditions like irritable bowel syndrome, underactive thyroid glands, and intestinal obstruction

Constipation Symptoms

The signs of constipation can vary from person to person. However, some major symptoms include:

Fewer bowel movements Difficulty while passing stool Lumpy, hard, and dry stool Pain and straining during pooping Cramps in the abdomen A feeling of fullness even after passing Bloating of the belly Loss of appetite Rectal blockage Regular discomfort

Dos and Don'ts for Constipation

Do:

Stay hydrated by drinking at least 8 to 10 glasses of water daily Include fruits in your diet for their high fiber content Say yes to vegetables, which are rich in fiber Eat whole grains for a fiber boost Stay active with regular workout and yoga

Don't:

Munch on processed foods, which are detrimental for bowel health Eat chips and crackers, which are low in fiber Drink caffeinated beverages excessively as they can cause dehydration Consume too much dairy or alcohol, which can exacerbate constipation Resist the natural urge to poop, as it can lead to the tightening of stools

Best Foods to Relieve Constipation

To ease constipation symptoms, it is essential to load up on fiber-rich foods and stay well-hydrated. Here are some effective food items you should include in your diet:

Prunes, Apples, Pears, Kiwi, Figs, Citrus fruits, Spinach, Artichoke, Sweet potato, Beans, Peas, Chia seeds, Flax seeds, Whole grain rye bread, Oat bran

These foods not only provide essential fibers but also aid in easier bowel movements and overall digestive health.

Conclusion

While lifestyle choices play a significant role in constipation, the right dietary interventions can significantly alleviate the discomfort. By understanding the causes, recognizing the symptoms, and following a constipation-friendly diet, you can take control of your digestive health and enjoy a more comfortable daily life.