5 Foods To Get Rid of Constipation (English/Urdu)

?Constipation is a widespread condition that endures pain in defecation. It is a very common public health concern around the globe. It could be occasional or chronic and can lead to severe pain or sometimes cause irritable bowel syndrome. To avoid constipation, here is a list of foods to get rid of constipation.

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1.??? Ispaghol best thing for Constipation

Psyllium or commonly Ispaghol is the best-known bulk-forming laxative, and the best food to get rid of constipation. It is derived from the seeds of a plant namely Plantago ovata. It is a rich fiber supplement with a number of extraordinary benefits exhibited to human health. Studies showed that psyllium husk has prebiotic potential therefore nutritionists recommended consuming it on daily basis.[i]

It is the best-known dietary fiber to treat constipation. Psyllium husk has been traditionally used in the preparation of several herbal medicines in the southern regions of Asia. Its consumption provides many nutritional advantages to the human body. It helps in maintaining physiological processes such as regulation of blood sugar levels, aids in irritable bowel syndrome (IBS), reduces the risks of cardiovascular diseases (CVDs) as well as decreases cholesterol amounts in blood levels.[ii]

Psyllium is best known for the treatment of constipation. It absorbs water in the stool resulting in enlargement of stool size as well as increasing the moisture content of feces thus helping in easing defecation.[iii]

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2.??? Get rid of constipation with Wheat Bran

Wheat bran is the chaff of the heating plant which is typically obtained during the processing of wheat. It’s a by-product of milling wheat process into white flour. Wheat bran is a well-known fiber in forming fecal bulk and acts as an excellent laxative and works as a constipation reliever. Generally, more than half of the population of South- East of Asia consumes loaves of bread having wheat bran during constipation. It is composed of non-starchy substances which are insoluble in nature and hence help in the formation of bulk feces and propagate stool movement through the large intestine. Wheat bran is conveniently available to the public and promotes nutritive gastric health. It helps to maintain the functional process of the digestive tract. It has high nutritional value and contains important minerals like zinc, potassium, phosphorus, calcium, and high protein contents with different vitamins and antioxidants.[iv]

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3.??? Kiwi- a fruit that work as a constipation reliever

A kiwi is primarily native to China and is known as the Chinese gooseberry. It is rich in vitamin C equal to antioxidants and fiber. Kiwi fruit is packed with both soluble and insoluble fibers which act simultaneously to improve bowel movements and promote relaxation in passing hardened stools. Kiwi has laxative properties. The insoluble fibers present in it provide extra bulk to feces and the soluble fibers help in the regulation of blood sugar. Besides, contain digestive enzymes which hamper the bloating of the stomach.[v]

The research carried out in the gastroenterology division of Michigan revealed that kiwi consumed by the constipated patients has high competence with satiety than other natural effective laxatives.[vi]

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4.??? Use of Prunes in Constipation

Prunes are the dehydrated plum. A prune is the intact pulped fruit of the Prunus domestica family of plums that has dried and does not undergo fermentation upon drying. They are usually deep red in color with a sweet-savory taste and a wrinkly texture. They have tremendous properties of keeping all nutrients intact when stored in a container and refrigerated and remain available edible for up to a year. ?

Prunes are packed with many health benefits and nutrients. They are loaded with minerals and antioxidants, potassium and vitamins, and most importantly carbohydrates and fibers. Prunes are commonly considered a perfect choice for constipation because it has soluble fibers known as pectin, which combine with water forming gel-like material that passes down in the colon and helps in forming a bulk stool. According to the research, chronic constipation is treated with prunes are found to be effective as compared to psyllium husk and wheat bran.[vii]

Prunes can be classified as natural laxatives. They are a great source of soluble and insoluble fibers and anti-oxidants. They have many beneficial functions that include anti-inflammatory, bone formation, maintenance of glycemic level in the blood, and alleviation of constipation. A study showed that functional constipation could be clinically treated with prunes and found out that prunes can potentially prevent constipation and can mitigate chronic constipation.[viii]

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5.??? Flax seeds as Constipation fighter

Flax seeds are the best-known plant sources of omega-3 fatty acids loaded with proteins, fibers, and very important vitamins and minerals. It is readily available in the forms; of golden and brown seeds, oils, powder, crushed, and flour equally packed with nutrients.[ix]

Flax seeds are now considered a functional food because of their tremendous physiological properties and health benefits. It is rich in essential fatty acids and demonstrates anti-inflammatory, anti-oxidant, and anti-cancerous activities. Flax seeds are composed of two types of soluble and insoluble fibers that help in the regulation of bowel movement. In spite of the fact that soluble fibers are water-binding substances and insoluble fibers which do not break down during digestion in the small intestine rather adding bulk to the stool and prevent constipation. ?

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References:

[i] Jalanka, Jonna et al. “The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls.” International journal of molecular sciences vol. 20,2 433. 20 Jan. 2019, doi:10.3390/ijms20020433

[ii] @article{doi:10.1080/10408398.2020.1822276,author = {Mayara Belorio and Manuel G?3mez},title = {Psyllium: a useful functional ingredient in food systems},journal = {Critical Reviews in Food Science and Nutrition

[iv] https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/wheat-bran

[v] https://www.zespri.com/en-UK/blogdetail/an-easy-way-to-feel-lightness-and-well-being

[vi] https://labblog.uofmhealth.org/lab-report/does-kiwifruit-help-chronic-constipation

[vii] Attaluri, A., Donahoe, R., Valestin, J., Brown, K. and Rao, S.S.C. (2011), Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Alimentary Pharmacology & Therapeutics, 33: 822-828. https://doi.org/10.1111/j.1365-2036.2011.04594.x

[viii] Halmos, E.P. and Gibson, P.R. (2011), Dried plums, constipation, and the irritable bowel syndrome. Alimentary Pharmacology & Therapeutics, 34: 396-397. https://doi.org/10.1111/j.1365-2036.2011.04719.x?

[ix] Kajla, Priyanka et al. “Flaxseed-a potential functional food source.” Journal of food science and technology vol. 52,4 (2015): 1857-71. doi:10.1007/s13197-014-1293-y

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