Constipation

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Beneficial Diet for Constipation

32.     The most important factor in curing constipation is a natural and simple diet. The basic heart healthy, anti-cancer, high-fibre, easy to digest diet, rich in fruits, vegetables, wholegrains, whole legumes, nuts and seeds, is also good for your digestive system and for alleviating constipation. The natural unrefined and unprocessed foods should consist of:

• wholegrains – like wheat, brown rice, oats and oat bran, rye, whole wheat dalia;
• whole legumes – preferably sprouted, like green gram (moong), lentils (masoor), peas, kidney beans (rajmah), Bengal gram (kala chana), dried beans;
• nuts, seeds – including almonds, pecans, walnuts, sunflower seeds, pumpkin seeds, sesame seeds, fenugreek seeds;
• fresh and dried fruits (eaten with skin where possible) – like apples, papaya, grapes, prunes (contain a bowel stimulant), oranges, mangoes, figs, apricots, guavas, ripe bananas, grapefruit, pineapple, dates, berries, avocado, pears, plums;
• vegetables – like carrots, pumpkin, beetroot, aubergines (in moderation), lady finger, onions and onion soup, green leafy vegetables, sweet potatoes, tomatoes, lettuce, spinach, broccoli, French beans, Brussel sprouts, celery, turnips, peas, asparagus, limes/lemons;
• fats/oils – in limited amounts stimulate the flow of bile and lubricate the bowel. Intake of almond oil, butter/ghee in moderation, virgin coconut/olive oil as well as essential fatty acids (omega-3) like fish oil and ground flaxseeds are useful and
• herbs and spices – Reasonable use of common carminative and digestive kitchen spices and herbs in the food improves normal enzymatic flow, promotes proper appetite and digestion. So use and/or sprinkle your food with a little of caraway (ajwain), cumin seeds (jeera), fennel (saunf), black pepper, ginger, aesphotida (hing), turmeric, nutmeg (jaiphal), oregano, sage, mint, parsley, rosemary, thyme, tamarind (imli), coriander, basil (tulsi). Their moderate use in diet releases digestive juices, prevents spasm and distension, expels abdominal wind and allays digestive impurities.

Health Benefits of Fibre (Roughage) in Constipation

33.     In most cases dietary changes help to relieve symptoms and prevent constipation. Dietary modifications should include taking high-fibre natural foods and adequate fluids. Dietary fibre plays an important role in keeping you healthy and protecting against many diseases. Fibre in whole foods acts as a natural laxative and as a bonus you get most of the nutrients, such as minerals and vitamins, which are firmly attached to the bran fibre of whole foods. The main role of fibre is adding bulk to the diet to assist digestion, assimilation and elimination and help prevent many chronic problems including constipation.