According to Abbott Gut-Health Survey report of June, 2015, 14% urban Indians suffer from chronic constipation. And this number has been growing ever since …
CONSTIPATION! The dreaded word. Be it a man, woman, elderly or kids most of us commonly face it. But it’s something that no one really likes to talk about.
What causes Constipation?
One of the obvious culprit is our diet, dehydration or lack of dairy products. Take a step back and note down what all you ate yesterday before you read on. We all grew up looking at the nutrition chart – 5 servings of vegetables and fruits, 2 and more servings of diary and one serving of carbohydrates and the list goes on. But it’s really hard to follow this in our daily routine when we are always on the foot, have too many options available and are constantly jumping from one deadline to the other.
The good news is that with clear understanding of constipation and right remedies small steps can help you treat this everyday issue.
Top five things that help to treat constipation in Indians:
- Eat more fibre
High fibrous diet can be really beneficial. Include starchy vegetables such as potatoes or sweet potatoes in your diet. You can also have broccoli, leafy greens but in a limit. Whole wheat grains like whole wheat flour, barley, ragi and jowar can be helpful as well.
- Stay Hydrated
Many of us don’t drink enough water, which can contribute to hard, dry stools. Drink at least 2 litres of water. This can really help stimulate the bowel. Also, switch to fruits and vegetables that have high water content in them.
- Fermented foods
Yoghurt, kimchi and kombucha are fantastic sources of probiotic. They can improve gut function as they provide beneficial bacteria to your gut. Consider high quality probiotic supplements if you don’t like fermented foods.
- Don’t hold on!
Not going to the toilet when you feel the urge is the biggest mistake you do. This is something you need to get over.
- Diet and lifestyle
You can avoid constipation just by changing your routine around how and when you eat, and adding medium level exercise to it.
Dr. Anjali Hooda Sangwan is MBBS and MD in Internal Medicine, and has done her fellowship in Obesity and Clinical. She is currently working as a consultant in Consultant at FORTIS C-DOC, B-16, Chirag Enclave, New Delhi.
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