Bowel Movement Problem? Add These 10 Foods To Your Diet To Treat Constipation

Bowel movement problems like constipation, diarrhea, irritable bowel syndrome, and inflammatory bowel disease are quite common. Multiple factors contribute to it, dehydration, diet, stress, and underlying medical issues to name a few. Though bowel movement varies from person to person, they should be regular and their frequency plays a key role in determining our health.

If you have been suffering from bowel movement issues for a while now, here are some foods suggested by Dr Rohini Patil, MBBS, a renowned Nutritionist.

1. Whole Grains

“Foods like whole wheat pasta, brown rice, and oats are high in insoluble fibre, which adds bulk to the stool and helps move it through the digestive tract more efficiently,” said Dr Patil.

2. Fruits

Fruits are also rich in soluble and insoluble fibre. Consuming foods helps soften stool and provides essential nutrients. The nutritionist recommended eating fruits like apples, pears, and berries. Have a bowl of fresh fruits every day to meet the fibre quotient.

3. Vegetables

Add more vegetables to your daily diet to regulate your bowel movements. Broccoli, carrots, and spinach are some vegetables that are rich in fibre. They make your stools softer, and more easily passable.

4. Legumes

Lentils, chickpeas, and beans are high in fibre. They contain both soluble and insoluble fibre, and help aid in regular bowel movements.

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5. Nuts and Seeds

Have a handful of nuts and seeds every day, almonds, chia seeds, and flax seeds among others are all packed with fibre. They also fuel your body with healthy fats and protein. Adding nuts and seeds to your diet helps relieve constipation when consumed with plenty of water.

6. Dried Fruits

If you don’t enjoy eating fresh fruits, add dried fruits like prunes, figs (Benefits of eating figs), and dates to your daily diet. “Dried fruits have natural laxative properties, thanks to their fiber content and sorbitol, a natural sugar alcohol,” the expert added.

7. Psyllium Husk

This one is a common remedy to treat constipation. Psyllium husk or isabgol is a soluble fibre supplement. Drinking it with a glass of water or milk helps absorb water in the intestines, this further creates a softer and bulkier stool.

8. Popcorn

Did you know munching on some air-popped popcorn can help you improve your bowel movement? Popcorn is a whole grain, it provides your body with a substantial amount of fiber.

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9. Bran Cereals

Cereals with bran are high in insoluble fibre. They work wonders when it comes to promoting regular bowel movements. Bran is the brown outer layer that covers grains that are left out when the grain is turned into flour.

10. Vegetable Soups

Dr Patil said, “Soups (vegetable soup recipe) made with fibre-rich vegetables provide a combination of nutrients and fluids, which can help maintain bowel regularity.”

Other than adding these high-fibre foods to your diet, you can make some changes in your lifestyle too to improve your gut and overall health. For instance, indulging in activities like walking, jogging, yoga. Drinking adequate amount of water throughout the day also boosts gut health. Having regular bowel movements will help you feel a lot healthier and energised.