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5 Seeds That Can Help Treat Constipation
Constipation is a familiar problem that affects many worldwide. It's essential to get a good grip on the possible causes, symptoms and various treatments available to ensure your overall health. Different things can cause constipation. It might be due to not eating enough fiber, not drinking enough water, a lethargic lifestyle, some medications or even an underlying illness. For example, when you don't consume enough fiber, it becomes difficult to pass stool, which can then lead to constipation. It can also occur if you're dehydrated because it hardens the stool making it difficult to pass.
Studies conducted in India have shown that chronic constipation affects a major portion of the population, ranging from 8.6% to 24.8%. Some of the noticiable telltale signs of constipation for include - infrequent bowel movements, struggling to pass stool, stomach bloating and discomfort. Sometimes, you might still feel clogged up even after using the loo. It's best to see a doctor if the symptoms persist or get worse.
In this article, we take a look at the top 5 seeds that can help prevent constipation.
In the hustle and bustle of our modern lives, nurturing a healthy gut is indispensable for our well-being. Eating seed-rich meals can greatly enhance your digestive health and fend off constipation. Try spicing up your daily meals with these top 5 seeds and give your gut health the boost it needs for a more satisfactory digestive process.
Flax seeds have both soluble and insoluble fiber that are good for your digestion. Soluble fiber soaks water and makes a gel in your gut that helps to move smoothly. Insoluble fiber can add bulk to stool and keep the bowel movements regular. Together these fibers can help to prevent constipation.
Chia seeds are fantastic for preventing constipation. Chia seeds contain full of fiber, including both soluble and insoluble types which bulk up your poop and keep things moving regularly. Mixing chia seeds with water or other liquid can create a gel in your stomach which softens your stool. Making chia seeds a part of your daily diet is a simple and natural method to avoid constipation and maintain a healthy digestive system.
Psyllium is a type of laxative that adds bulk to your stool. At first, it attaches to food moving from your stomach to your small intestine. Then it soaks up water, making your stool bigger and softer making it easier to pass that help with constipation.
Sesame contains natural oil that lubricates the intestine and helps stools to move smoothly. Including sesame seed in your diet, either by sprinkling or consuming it as a paste, can promote regular bowel movement and alleviate constipation. However, it's important to drink plenty of water to maximise its benefits for constipation and relief.
Packed with fiber, sunflower seeds are great for fighting constipation. Fiber not only speeds up the passage of stool through your intestine and also bulks it up. Just two tablespoons of sunflower seeds give you about 2.4 grams of fibre. Don't forget to explore the above foods that can help with constipation and add them to your meals.
To avoid constipation, make some simple lifestyle and diet changes. Firstly, eat more fiber-rich foods like fruits, veggies, whole grains, and legumes to help keep your stools bulky and regular. Hydrate yourself by drinking at least 8 glasses of water a day. Exercise regularly, for about 30 minutes most days. Try to fix a bathroom routine, going at the same time each day, especially after meals. Don't avoid going bathroom when you feel the urge. Cut processed foods, manage stress with yoga or meditation, and go easy on alcohol and caffeine. Probiotics may help, but don't rely too much on it as they can cause problems if overused.