Common Causes of Constipation
The common causes of a clogged up digestive system are pretty generic – dehydration, not going to the bathroom even when you have the urge, lack of exercise, and a diet lacking in fiber are the common culprits. But what about the uncommon ones?
1 – Check Your Meds:
If you take one too many painkillers – be it for that chronic backache or even for headaches, these medicines can cause your digestive system to come to a halt. The same can also happen when you start popping multivitamin or multi-mineral pills.. Even taking too many antacids or laxatives can up adding to your constipation problems.
2 – Stress:
Stress is another big problem!!. It tends to jumble up your mind, emotions as well as your digestive tract. Low-level stress and anxiety causes the body to reduce or suppress its gastrocolic reflexes, causing a clog up!
3 – Irritable Bowel Syndrome:
A rather idiopathic condition – IBS sufferers also have abdominal pain along with constipation woes and frankly, this is better treated with diet, exercise and therapy rather than strong medications
4 – Eating Disorders:
It’s pretty simple, when your food intake is imbalanced, too little or at odd hours; your bowels cannot be regular either.
5 – An Imbalanced Diet:
Too much of diary as well as the intake of foods that have too little fiber, combined with dehydration is a major cause of constipation as well. What you need to do is eat foods that make you go number two!!
What Should You Eat to Prevent or Ease Constipation?
While a balanced diet should take care of your one-off constipation, if you do have repeated episode, then these are the foods that help keep you regular.
High Fiber Foods:
Fiber regulates the gut – much as following traffic rules ensure there are no traffic jams or tickets, a diet with 20-30gm of fiber daily will ensure no clog ups either. Foods that are over processed have taken all the fiber out – to get all the goodness of food, opt for the whole- or multi-grain variety and always choose organic.
Softening Foods:
Think of what babies are fed when they have problems pooping. Applesauce (rich in pectin, a fiber), barley, oatmeal as well as legumes soften the stool so that it can be passed without pain or injury.
Stock up on some vitamin C:
Citrus foods make you “go” so dig into them as well as fruits like kiwis and strawberries that are bursting with all the poop-softening goodness of vitamin C – also an antioxidant that helps in rejuvenation on a cellular level.
Think sorbitol:
Sorbitol is a naturally occurring laxative and found richly in, you guessed it, prunes, plums and pears! So go for them, anytime your digestive system is a no go…
Drink up:
When in doubt, go for water and healthy drinks such as green teas – the water and the teas help in flushing your system, so as to speak.
Get your dose of probiotics:
Think fermented stuff – yogurt, kefir, kimchee all come loaded with healthy gut bacteria that do their own eating and digesting in your digestive tract and help clear out any blockages and preventing any further ones as well.
High Fiber foods to include in your daily regimen:
*Pears
*Berries
*Bananas
*Apple
*Orange
*Carrots
*Beets
*Brussel Sprouts
*Kale
*Spinach
*Artichoke
*Lentils
*Kidney beans
*Split peas
*Chick peas
*Edamame
*Lima beans
*Black beans
*Quinoa
*Oatmeal
*Dates
*Popcorn
*Sweet potato
*Dark chocolate (75-95% dark)
*Almonds
*Pistachios
*Walnuts
*Sunflower seeds
*Pumpkin seeds
*Flax seeds
*Hemp seeds
*Coconut
*Avocado
Incorporate fibrous foods into each meal along with adequate water intake and your daily dose of probiotics and your gut will thank you!!