It is very tough to concentrate on anything with an upset stomach. Usually, constipation is defined as a condition in which bowel movements are irregular or incomplete. Stools are very dry, hard, and difficult to pass through. People who are constipated witness tough and painful time to eliminate stool from their body. They have a feeling of full bowel at all the times till the stool is clear. The main reason for constipation is a poor diet.
The condition of constipation arrives when colon absorbs too much of the water from the food passing through digestive tract. More and more water is absorbed when the consumed food takes time to travel the tract. Hence, it is suggested to eat light food like ghee khichdi that is easy to digest.Constipation occurs when people avoid incorporating enough fiber in the diet. Also, lack of physical activity, troubles with the colon and rectum, consuming some type of medicines, dehydration, and intake of daily products, may be reasons for constipation.
Following tips will surely help you to keep yourself away from constipation
Fiber intake helps in bowel movements and prevents constipation. Studies conducted in past suggest that individual should intake minimum 20 to 35 grams of fiber daily.
To make sure that you are not lacking in fiber intake, make sure to include ample of fruits, vegetables, and whole grains in your daily intake. At the same time, keep yourself away from foods that are low in fiber. So, do not eat cheese, meats, and eggs to avoid constipation.
It is recommended to include lots of beans and bran cereals in your diet. Also, consider eating vegetables rich in fiber like cabbage, and carrots, Brussels sprouts. Simultaneously, limit craving on ice cream, meat, and processed foods, as they contain little or no fiber.
Make sure that you do not skip any of the meals. It is suggested to complete your last meal three hours before you go to bed. This will help you digest food properly. Also, concentrate on including light food like ghee khichdi, daal-chapati, etc.
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Consumption of milk and dairy products leads to constipation. Stop consumption of milk and other dairy products for time being when you feel difficulties in passing stools.
Keep yourself hydrated. Make sure to drink minimum 8-10 glasses of water daily. Drinking a glass of lukewarm water before you start your day will help. Consume fresh fruit juices so that you feel lighter and there is less pressure on your stomach.
However, avoid consumption of sodas and drinks containing caffeine. These drinks may result into dehydration and worsen the condition.
Adhering to daily walk or some physical exercises helps you to get relief from constipation. It is experienced that physically active people are not so likely to become constipated than inactive people.
In case you delay the need to visit toilet for bowel movement, the stool will become drier and harder. Hence, it is important to go to the toilet when you feel like.
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