Tired of Constipation? Here are healthy solutions!

No one likes to talk about constipation, right? But in reality, we have all experienced it at some point in our lives. Sometimes it goes away after a few days, but for some people, it's a constant problem. So if you're experiencing this kind of stomach problem, know that you're not alone. Most of the time, it's not serious, and making a few small changes to your lifestyle can help your digestive system start working properly again.

Why do we feel so hungry?

Before we understand how to prevent this, let's first look at how this happens. Simply put, as the food we eat passes through our colon, the water in it is absorbed into the body. What is left is what comes out as stool. The muscles in our colon push this stool towards the rectum. If for some reason this journey is slow, the colon absorbs more water than it should. Then the stool becomes dry, hard like a rock, and difficult to pass. That is the condition we call 'constipation'.

This is mainly affected by:

• A diet low in fiber and high in oil and fat.
• Not drinking enough water.
• Lack of exercise and sitting in one place for too long.
• Certain medications (especially painkillers, iron tablets).
• Control the urge to go to the bathroom even if you feel it.
• Continued misuse of laxatives.
• Hormonal changes such as during pregnancy .

Fiber is a great solution to constipation.

If your constipation is a little too much, don't rush to the pharmacy and grab a laxative. Most people don't need that for normal constipation. Instead, first look at your plate. Are you getting enough fiber?

Fiber is the part of plant foods that our bodies can't digest. When we eat foods high in fiber, the extra fiber gets added to our stools, bulking them up and softening them. It also speeds up digestion and helps food move through the intestines more easily.

All plant foods, including fruits, vegetables, whole grains, nuts, and seeds, contain fiber. Nutritionists recommend that women should consume about 25 grams of fiber per day , and men should consume about 38 grams . After age 50, this amount decreases slightly. But the truth is, most of us only consume about 15 grams per day. So, it's no wonder that we're getting a bloated stomach, right?

Eating habits for a healthy digestive system

These simple changes you can make to your diet can go a long way in controlling constipation.

• Eat more fruits and vegetables: You don't need to count grams of fiber per day. Instead, aim to eat about 2 cups of fruit and 2 1/2 cups of vegetables per day. Instead of French fries, eat a salad. Buy cut-up vegetables (carrots, cucumbers) from the store and eat them with a low-fat dip. Always keep a fruit basket at home. Add chopped dried fruits (dates, raisins) to things like oatmeal.

• Choose whole grains: Instead of bread, white rice, and regular pasta, add bran-rich red rice, quinoa, barley, and whole-wheat bread to your diet. Eat popcorn instead of chips. When choosing a cereal for breakfast, choose one that has more than 5 grams of fiber per serving.

• Eat more lentils, chickpeas, and green beans: Instead of meat, make lentils, chickpeas, or green beans your main meal one or two days a week. Add boiled chickpeas to salads. You can also eat these in a soup.

• Add fiber gradually: This is very important. Don't start eating a lot of fiber all at once. Doing so can cause bloating and gas . So, take a week or so to gradually add these foods to your diet. It will take some time for your body to get used to it, so be patient.

• Consider a Fiber Supplement: If you're having trouble getting enough fiber from your diet, a fiber supplement may be helpful. But be sure to talk to your doctor before using these, as they can reduce the absorption of some medications you're taking.

• Drink plenty of water: If you are getting more fiber from food or supplements, you should definitely increase your water intake as well. Fiber needs water to function properly. Instead of sugary drinks and fruit juices, try drinking water, watermelon, and orange juice.

Exercise can help relieve a bloated stomach.

Exercise is not only good for keeping your body in shape, but it is also great for regulating your digestive system. When you exercise, the speed at which food moves through your intestines increases.

• Start by exercising for about 20 minutes 3 days a week, and gradually increase to 30 minutes 5 or more days a week. It's wise to talk to your doctor before starting any exercise program.
• Short on time? If you can't do 30 minutes at a time, walk for 10 minutes three times a day. That's just as beneficial as doing 30 minutes at a time.

When do you need to see a doctor?

In most cases, these types of healthy eating habits and exercise can help resolve the problem. However, if you've been doing these things for about 3 weeks and there's no change , talk to your doctor. He or she may recommend a laxative for a few days to help your system reset.

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