Is your poo very hard? Do you face issues when passing your poo every morning?
In India, nearly 22% of adults suffer from constipation. Yes, it is one of the common digestion problems suffered by Indians.
Constipation occurs when your waste matter doesn’t get discharged within 2-3 days from your body, it creates a colon and therefore you will start noticing hard tools during your bowel movement.
Constipation requires attention. Every problem has a solution and we have a solution for this too, wondering how to get rid of this problem. Constipation requires a good and appropriate dietary supply in your diet. For instance: a Banana is good for health as it provides essential vitamins and minerals, but in this condition not the best for people suffering from constipation.
Reasons why constipation happens:
1. Diet Low in Fiber: Insufficient fiber intake is the root cause of constipation. Fibrous food in your diet helps in the smooth movement of your poo through the digestive system.
2. Dehydration: intake of 2-3 liter of water daily helps in your regular bowel movements
3. Lack of Physical Activity: A sedentary lifestyle can slow down digestion and reduce the muscle contractions needed to move stool through the intestines.
4. Ignoring the Urge: If you ignore the urge to release your poo most of the time, then this will contribute to constipation, which will allow your poo to be harder and drier.
5. Stress: Excessive stress can disturb the normal function of your body including your bowel movement which leads to constipation for many individuals.
9. Aging: coming to a certain age, can slow down your digestive process and make constipation more common among older adults.
To get rid of constipation completely, you need to follow a diet plan. Normally a diet plan for constipation has dual benefits, one it helps to get rid of constipation and second, it simultaneously helps to lose weight.
So let’s explore how to lose weight get rid of constipation and lead a healthy lifestyle:
A Healthy and fiber-rich diet with lots of fluid can help in getting your bowel movement back to normal naturally.
For Constipation, one must not pop on to medical guidance first; rather they must look on to their diet routine and do some healthy changes in their lifestyle.
As mentioned earlier we are going to help you to reduce your constipation issue and weight loss too. We have curated a 7-day diet plan that is rich in fiber and nutrients, which will help to get rid of constipation and support weight loss in a healthy and sustainable way.
Here’s a 7-day diet plan that can help address both constipation and weight loss:
Day 1:
– Breakfast: A bowl of oatmeal with sliced bananas and a teaspoon of honey.
– Lunch: Grilled chicken or tofu salad with mixed greens and a variety of colorful vegetables.
– Dinner: Baked salmon with quinoa and steamed broccoli.
– Snacks: Greek yogurt with berries and a handful of almonds.
Day 2:
– Breakfast: Whole grain toast with almond butter and a side of berries.
– Lunch: Lentil soup with a side of mixed green salad.
– Dinner: Stir-fried tofu or lean protein with brown rice and sautéed spinach.
– Snacks: Carrot and cucumber sticks with hummus.
Day 3:
– Breakfast: Greek yogurt parfait with granola and sliced kiwi.
– Lunch: Spinach and kale salad with grilled chicken or tempeh.
– Dinner: Baked cod or a plant-based protein source with quinoa and roasted Brussels sprouts.
– Snacks: Sliced apples with a sprinkle of cinnamon.
Day 4:
– Breakfast: Scrambled eggs or a tofu scramble with bell peppers and spinach.
– Lunch: Quinoa and black bean salad with diced tomatoes, corn, and avocado.
– Dinner: Grilled shrimp or a vegetarian protein source with brown rice and asparagus.
– Snacks: A handful of mixed nuts.
Day 5:
– Breakfast: Whole grain cereal with almond milk and sliced strawberries.
– Lunch: Roasted vegetable and chickpea salad with tahini dressing.
– Dinner: Grilled chicken or tempeh with sweet potato and steamed green beans.
– Snacks: Sliced cucumber with cottage cheese.
Day 6:
– Breakfast: Smoothie with spinach, banana, protein powder, and almond milk.
– Lunch: Quinoa and roasted vegetable bowl with a tahini drizzle.
– Dinner: Baked tilapia or a plant-based protein source with wild rice and sautéed kale.
– Snacks: A small bowl of mixed berries.
Day 7:
– Breakfast: Whole grain waffles with a dollop of Greek yogurt and fresh fruit.
– Lunch: Brown rice and black-eyed pea salad with a lemon vinaigrette.
– Dinner: Grilled turkey or a vegetarian protein source with quinoa and roasted butternut squash.
– Snacks: Sliced pear with a tablespoon of almond butter.
Dietary Sources of Fiber
High Fiber food content is good for the relief of constipation and weight loss. So here is a quick source of fiber
Fruits:
1 medium apple: 4.8g
1 medium banana : 3.2g
1 cup of blueberries: 3.6g
1 medium orange: 3.7g
Vegetables
1/2 cup of baked beans: 7.5g
1cup of boiled broccoli: 5.2g
1 cup of cooked spinach: 4.3g
1 medium cooked sweet potato: 6.3g
Grains
1 slice of whole-wheat bread : 2g
1 slice of white bread : 1g
3 cups of popcorn : 5.8g
1 pack of instant oatmeal : 3g
Nuts and Seeds
1 tablespoon of chia seed : 4.1g
1 ounce of almonds : 3.5g
1 tbsp of flax seeds : 2.8g
Do you experience constipation? Try this 10-minute routine which will help your body for good digestion and relieving constipation. Watch out
You should definitely try out our curated, diet plan to improve constipation and support weight loss by including fiber-rich foods, adequate hydration, and portion control.
When you are trying to get rid of constipation while working on weight loss, it is very important for you to understand which food items you should incorporate and which to avoid so that your journey to solve your constipation and weight loss happens smoothly.
Here’s a list of food items to include and avoid in your diet for this purpose:
Foods to Include:
1. Fiber-Rich Foods:
– oats, brown rice, quinoa, whole wheat
– apples, pears, berries
– broccoli, kale, spinach, carrots
– lentils, chickpeas, black beans
2. Hydrating Foods:
– (watermelon, oranges, grapes
– (cucumbers, zucchini
– Herbal teas in peppermint, ginger, and chamomile flavor
3. Lean Proteins:
– Skinless poultry: chicken, turkey
– Lean cuts of meat: beef, pork
– Fish: salmon, cod
– Plant-based proteins: tofu, tempeh, beans
4. Healthy Fats:
– Avocado
– Nuts: almonds, walnuts
– Seeds: flaxseeds, chia seeds
– Olive oil
5. Dairy or Dairy Alternatives:
– Low-fat or Greek yogurt
– Almond milk, soy milk, or other plant-based options
6. Herbs and Spices:
– Ginger
– Cinnamon
– Turmeric
7. High-Fiber Snacks:
– Popcorn
– Raw nuts or seeds
Foods to Avoid or Limit:
1. Dairy Products: cheese, ice cream, and other dairy products have high calcium content and lead to constipation
2. Red Meat: Being high in protein and fat which take longer to digest. Add plenty of fiber-rich food which helps to digest and avoid constipation
3. Refined Carbohydrates: pastries, cakes, and highly processed snacks have a high content of refined carbohydrates, which have neglected effects on digestion. Continuous eating of high-sodium snacks could lead to constipation
4. Fried food: french fries, onion rings, donuts are heavyto digest and unhealthy to eat. They slow your digestive tract and your chances for constipation increase.
5. Sugary Drinks: sugary drinks are low in water content and also have high sugar content which is unhealthy and leads to constipation
Preventing constipation involves adopting healthy lifestyle habits and dietary changes that promote regular and smooth bowel movements. Here are some tips to help prevent constipation:
1. Increase Fiber Intake – Aim for at least 25-30 grams of fiber daily.
2. Stay Hydrated – Aim for at least 8 glasses (64 ounces) of water daily.
3. Regular Meal Times – Eat meals at regular intervals to help regulate your digestive system and encourage consistent bowel movements.
4. Consume Probiotics- foods like yogurt and kefir can promote a healthy gut microbiome and regular bowel movements.
5. Don’t Ignore Dietary Needs- Pay attention to your body’s nutritional needs. Whether you need to increase or decrease fiber intake.
6. Limit Processed Foods – Reduce your consumption of highly processed foods that are often low in fiber and high in unhealthy fats.
7. Hydrate with Herbal Tea – teas like ginger, peppermint, and dandelion can have digestive benefits and promote regularity.
8. Maintain Regular Sleep Patterns – Ensure enough quality sleep. A regular sleep pattern can positively impact digestion.
3 Simple Ways to Get Rid of Constipation. Make the correct lifestyle changes now to get rid of this problem forever. Good health is a priority, promotes well-being is important.
If you continue to experience constipation despite adopting these tips, it’s essential to consult a healthcare professional for a proper evaluation. They can help identify the underlying causes and provide guidance on managing and preventing constipation effectively.
Constipation makes you feel uncomfortable and uneasy on a daily basis. Change in your diet plan can make a lot of difference and improve your bowel movements. Simple yet plant-based foods can be really helpful to solve your constipation and help to lose weight. Eating fibrous food and keeping yourself hydrated helps to address both constipation and lose weight. Maintaining a balanced diet, portion size, and physical activity helps to keep you fit and healthy and this way you invest towards a healthy lifestyle.