Constipation is one major problem many face in today's life due to the change in the food and diet. There are many reasons for one to get constipated but a few of the major reasons are
1. Improper diet
2. Anxeity
3. Stress
4. Lack of Exercise
5. Lack of fluid and fibre in food intake.
Though it is always better to consult a doctor before doing any self medication, it is also better to change our personal life style and personal diet to get cured of constipation. The first thing one should do to avoid constipation is to increase the intake of water. Many feel it difficult to take the minimum required 8 glass or 1.5 litres of water every day. But if it is taken meticulously and more if the weather is warm.
Fibers are very rich in vegetables, fruits, legumes, cereals and some nuts. Every day 30 gms of fibre intake is absolutely necessary for an individual.
The list of vegetables rich in fiber are:
1. Turnip
2. Radish
3. Lady's Finger
4. Beans
5. Cabbage
6. Cucumber
7. Corn
8. Brocolli
9. Peas
10. Carrot
11. Onion
12. Tomato
13. Brinjal
14. Beet Root
15. Cauliflower
16. Sprouts
and most of all, all types of Greens
Fruits that are rich in fiber are:
1. Guava
2. Apricot
3. Figs
4. Dates
5. Mango
6. Orange
7. Pear
8. Wood Apple
9. Jamun
10. Papaya
11. Pomegranate
12. Plum
13. Peach
14. Grapes
Legumes like Rajma, Black Beans all the pulses, Black - eyed peas and split peas are also rich in fibers.
Peanuts, almonds, sunflower seeds and sesame seeds, chestnuts and dried coconuts also have fiber content in them.
Cereals like Oats, Maize, Barley, Jowar, Bajra, whole wheat and especially rice(taken in a reasonable quantity), also gives the necessary fiber content for oneself.
Those who constipate should take 5 or 6 small meals with lots of fluids and the meals should also have food prepared mainly from fruits and vegetables.
One thing that every one, whether constipating or not, have to chew the food thoroughly. By chewing the food the right way, the saliva helps in breaking the food down causing the food to digest easily.
Doing mild exercise every day, and taking proper diet will definitely help in avoiding constipation.
1. Improper diet
2. Anxeity
3. Stress
4. Lack of Exercise
5. Lack of fluid and fibre in food intake.
Though it is always better to consult a doctor before doing any self medication, it is also better to change our personal life style and personal diet to get cured of constipation. The first thing one should do to avoid constipation is to increase the intake of water. Many feel it difficult to take the minimum required 8 glass or 1.5 litres of water every day. But if it is taken meticulously and more if the weather is warm.
Fibers are very rich in vegetables, fruits, legumes, cereals and some nuts. Every day 30 gms of fibre intake is absolutely necessary for an individual.
The list of vegetables rich in fiber are:
1. Turnip
2. Radish
3. Lady's Finger
4. Beans
5. Cabbage
6. Cucumber
7. Corn
8. Brocolli
9. Peas
10. Carrot
11. Onion
12. Tomato
13. Brinjal
14. Beet Root
15. Cauliflower
16. Sprouts
and most of all, all types of Greens
Fruits that are rich in fiber are:
1. Guava
2. Apricot
3. Figs
4. Dates
5. Mango
6. Orange
7. Pear
8. Wood Apple
9. Jamun
10. Papaya
11. Pomegranate
12. Plum
13. Peach
14. Grapes
Legumes like Rajma, Black Beans all the pulses, Black - eyed peas and split peas are also rich in fibers.
Peanuts, almonds, sunflower seeds and sesame seeds, chestnuts and dried coconuts also have fiber content in them.
Cereals like Oats, Maize, Barley, Jowar, Bajra, whole wheat and especially rice(taken in a reasonable quantity), also gives the necessary fiber content for oneself.
Those who constipate should take 5 or 6 small meals with lots of fluids and the meals should also have food prepared mainly from fruits and vegetables.
One thing that every one, whether constipating or not, have to chew the food thoroughly. By chewing the food the right way, the saliva helps in breaking the food down causing the food to digest easily.
Doing mild exercise every day, and taking proper diet will definitely help in avoiding constipation.
Comments