Constipation can be a pretty unpleasant problem to deal with, but luckily there are ways to resolve it quickly and naturally.
One of the best and most reliable natural ways to get rid of constipation is by changing your diet and eating more fiber!
The following High Fiber Indian Diet Plan for Constipation will help you out with all your constipation woes, so try it out if you’re feeling backed up! You’ll feel new again in no time!
Table of Contents
Increase your fiber intake
To solve chronic constipation, start by increasing your daily fiber intake. Many people don’t realize that high-fiber foods—such as fruits, vegetables, whole grains, and legumes—are much more filling than their low-fiber counterparts.
If you’re trying to lose weight or have trouble sticking to a low-calorie diet, including lots of high-fiber foods in your diet will help you stay full longer without taking in too many calories.
High Fiber Indian Diet Plan for Constipation also helps lower bad cholesterol levels and raise good cholesterol levels while reducing blood pressure.
In addition, eating high-fiber foods can reduce your risk of heart disease and diabetes.
Cook with Ghee (clarified butter)
Ghee is just butter that’s cooked. The heat turns some of its milk fats into compounds called short-chain fatty acids, which are easier to digest than many other fats, and can have positive effects on heart health.
Ghee also doesn’t burn as easily when cooking as regular butter does. It has a longer shelf life too—about eight months or so, versus three weeks or less for butter.
At home, you must regularly cook with ghee because it adds flavor without overpowering the dish. Try making any recipe that calls for melted butter using ghee instead and see if you like it! Try making any recipe that calls for melted butter using ghee instead and see if you like it!
Use fenugreek seeds to improve digestion
Fenugreek seeds are an excellent source of fiber. Add fenugreek seeds to dishes like curries, stews, and soups to help facilitate healthy digestion and encourage regularity.
The most effective way to use fenugreek seeds is by grinding them into a powder using a coffee grinder or spice mill, then adding them to recipes.
You can also add powdered fenugreek seeds to smoothies, salads, and yogurts. Cook with fresh fenugreek leaves if you don’t want a spicy flavor – they go well in curries or stir-frys.
Another option is to buy fenugreek seed capsules from your local health food store. One advantage of taking fenugreek seed capsules over-consuming ground seeds directly is that capsules dissolve more quickly in your stomach and can be easier on your digestive system than eating raw seeds.
Be sure to talk with your doctor before starting any new herbal supplement regimen, especially if you have a medical condition such as diabetes or high blood pressure.
Add cumin seeds, ground ginger, coriander seeds, and cayenne pepper to your meals
Adding these spices to your diet may help regulate bowel movements. Cumin seeds, in particular, are known to help fight constipation naturally, as well as add some flavor to your favorite recipes.
Ground ginger and coriander seeds also offer numerous health benefits and both ingredients can be found at most grocery stores or specialty spice shops.
Cayenne pepper is believed to help break down large stools by stimulating contractions in muscles in both your digestive tract and lower abdomen.
This spice is typically used in Indian cuisine but can easily be added to other foods as well. Mix it into cooked vegetables or sprinkle it on some homemade popcorn!
Chew sugar-free gum: If you’re struggling with digestion issues like heartburn or acid reflux, chewing sugar-free gum might be just what you need to ease your symptoms.
Increase water intake in your diet
Your body needs more water when it’s constipated. According to experts, you should drink at least 1.5 liters of water every day to prevent and relieve constipation.
If you already have constipation, drink even more water to flush out toxins from your colon. One way to know if you’re drinking enough is if your urine is clear or very light in color (this means your kidneys are functioning well).
Be sure not to overdo it though as too much water can cause uncomfortable bloating and gas that can trigger or worsen constipation problems.
The best way to get more water into your diet is by adding water-rich foods like fruits and vegetables.
Water-rich foods also contain essential vitamins and minerals that boost immunity and promote healthy skin, hair, nails, and muscles.
Add black pepper, cardamom pods, and cinnamon sticks to your diet
Not only does black pepper add flavor to your food, but it also works as an effective digestive aid. Black pepper helps with intestinal inflammation and irritation by stimulating gallbladder activity and by increasing stomach acid production.
Cinnamon is another wonderful herb that can boost digestion. In addition to helping balance blood sugar levels, cinnamon aids in digestion prevent bloating, and aids in keeping bowel movements regular.
A sprinkle of cardamom pods on your morning coffee can be just what you need to start moving things along smoothly!
Cardamom has been shown to relax muscles in the intestine and may help prevent constipation. These simple additions to your diet are sure to give you a fresh new outlook on life! Read more about High Fiber Indian Diet Plan for Constipation
Eat more fresh fruits and vegetables
Vegetables and fruits are loaded with fiber. While Americans consume between 15 and 18 grams of fiber daily, most doctors recommend consuming at least 25 to 30 grams per day to help keep you regular.
Start by including more vegetables in your diet and try out different varieties every week. Fruits such as raspberries and pears also have plenty of fiber.
If you’re not a fan of eating large portions of fruit or veggies, start slowly by adding them into smoothies or juicing them. If you’re not sure where to start, consult a nutritionist about how much fiber is right for you.
Drink warm water before going to bed
It is well known that staying hydrated helps prevent constipation. But warm water is particularly effective at speeding things along because it relaxes your colon as it passes through it.
Try to drink eight ounces (half a glass) 30 minutes before bedtime. The easiest way to do that is to add warm water and lemon juice to an empty glass, stir and drink.
If you’re not into lemon water, try adding some honey or ginger instead: Both have been shown to soothe digestive issues.
Take probiotics: Probiotics are good bacteria that help improve digestion by increasing bowel movements and encouraging healthy intestinal flora growth.
Several foods contain them, including yogurt, kimchi, and kefir. Probiotic supplements can also be purchased online or at health food stores.
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