ReadOns.com | Discover New Blogs Daily

16 Best and Worst Foods to Combat Constipation

A common digestive problem, constipation affects millions of people all across the globe. Sadly, most people struggle silently with it because the subject can be uncomfortable. Thankfully, eating the right foods can be of great help to anyone that is feeling backed up. At the same time, certain foods make it difficult to squeeze one out, resulting in further issues. Thus, it is crucial to pay attention to one’s meal plans when tackling constipation.

Fiber-rich foods to eat for constipation

Flaxseeds
Flaxseeds are a rich source of fiber and play a huge role in helping healthy bowel movements. Flaxseeds carry both soluble as well as insoluble fiber, helping soften stools. Their high fiber content also contributes to the increase in the frequency of bowels. They can be added to smoothies, salads, toast, guacamole, oatmeal, and yogurt. Flaxseeds can even be used in the form of powder.

Apples
Apples are rich in nutrients and fiber content. High levels of pectin in this fruit help bring up the level of soluble fiber in the gut, resulting in bulking up of stools. Because of this, apples contribute to the easier passing of stools. Eating an apple a day can improve the overall digestion of a person and promote easier and more regular bowel movements.

Prunes
Prunes are a preferred and well-known remedy for constipation. They contain high levels of both soluble as well as insoluble fiber, making them a great constipation reliever. Prunes also carry a substantial quantity of sorbitol, which acts as a natural laxative. Adding a few prunes to the food regime can help relieve constipation and promote bowel movements.

Beans
Beans are known for their rich protein content, but they are also high in other nutrients and fiber. They contain a high amount of soluble fiber that helps soften the stools and promote regular bowel movements. Adding any kind of beans, including chickpeas, kidney beans, and black beans, can help achieve the target of constipation relief. They also help improve the overall digestive health of a person.

Berries
Berries are loved for their taste and are often recommended because of their high vitamin C content. However, blackberries, raspberries, strawberries, blueberries, and all the other berries are also particularly high in fiber content. This helps in the easier passing of stools, and the high antioxidant levels help fight inflammation. A cup of berries a day or a minimum of three times a week is a great way of managing constipation and supporting the digestive system.

Whole grains
Whole grains like quinoa, oats, millet, and brown rice all have a high fiber content and therefore promote regular bowel movement. These grains also pack high quantities of essential vitamins and minerals, making them important for overall health and good digestion. Replacing refined grains with whole grains can prove to be an effective way of avoiding constipation.

Yogurt
Yogurt is a food rich in protein and probiotics. Probiotics are bacteria that prove beneficial for digestive health. Including yogurt in meals or snacks can help promote the growth of healthy bacteria in the gut, thereby improving the gut microbiome balance. Yogurt is a tasty and healthy way of supporting the digestive system and managing constipation.

Leafy greens
Green leafy vegetables like kale, spinach, collard greens, and salad greens are all rich in fiber. A regular intake of greens is a great way of promoting regular bowel movements and ensuring a healthy gut microbiome. Leafy vegetables are also rich in essential nutrients, proving beneficial for a healthy body and mind. Remember to include a variety of greens in the weekly menu instead of sticking to just one leafy vegetable.

Water
Drinking enough water is essential for the optimal functioning of the digestive system. It promotes regular bowel movements by helping in the softening of stools. It is even more important to drink plenty of water for people that live in hotter climates and those that lead a particularly active lifestyle.

Nuts and Seeds
Nuts like walnuts and almonds are high in fiber that helps regularize bowel movements. Sunflower seeds, chia seeds, and pumpkin seeds are also beneficial for people dealing with constipation. All of these nuts and seeds are rich in protein, healthy fats, and other essential nutrients. Adding them to meal plans can be an effective way to manage constipation and support digestive health.

Foods to avoid for constipation

Processed foods
Packaged snacks and fast foods are some of the main contributors to poor digestion and often result in constipation. These foods pack very little fiber and are rich in unhealthy sugars, fats, and salts. They increase inflammation in the body and disrupt the healthy gut microbiome balance.

Dairy products
Although milk is considered a healthy food, milk and milk products aren’t recommended for people with constipation. Their high-fat, low-fiber content can contribute to slowing down the digestive system. People with lactose intolerance are particularly vulnerable to constipation.

Red meat
Sources of red meat like lamb, pork, and beef are high in fat and can be difficult to digest. Regular intake of red meat can be a contributing factor to constipation since it can slow down the digestive process. It is advised to limit red meat intake and opt for lean protein sources, such as chicken and seafood.

Fries
French fries, onion rings, and fried chicken are all foods that can be difficult to digest, especially for someone already struggling with digestive issues. They have minimal fiber content and are high in unhealthy fats and preservatives. To better manage constipation, it is preferred to avoid these fried foods altogether.

White bread and pasta
White bread and pasta or refined flour is a low-fiber food. The refining process of grains strips them of their fiber, making them difficult to digest. Including bread and pasta as a staple can lead to constipation. For better digestive health, these can be swapped for whole-grain pasta, noodles, and bread.

Caffeine
As energizing caffeine is, it is also a diuretic. This means caffeine intake can cause dehydration and subsequently result in constipation. For everyone that is dealing with constipation, it is advisable to limit their tea, coffee, soda, and energy drink intake.

Popular Reads

Top 6 foods that may reduce dementia risk

Many individuals mistakenly believe that dementia is a disease, but it’s a term used to describe symptoms related to memory, social abilities, and thinking. These symptoms can be challenging to manage and can impact daily activities. However, healthcare professionals often recommend implementing a healthy meal plan as a way to improve management. If you’re interested in learning about how your food intake can reduce the risk of developing dementia, read on. What is dementia? As previously mentioned, dementia is not a specific disease. Instead, health conditions like Alzheimer’s disease are among its most frequent causes in older adults. Other known causes of dementia include damage to the blood vessels that supply nutrients to the brain, the formation of balloon-like proteins in the brain, and the breakdown of connections and nerve cells in the brain. While memory loss is one of its most recognizable signs, this symptom alone does not mean one has dementia. Most symptoms of this group of health issues can vary depending on the cause. Hence, here are some of the most common signs to look out for. Memory loss Difficulties while communicating Reasoning and problem-solving issues Poor control of movements and coordination Disorientation Confusion What are the foods that can help reduce the risk of dementia? Typically, dementia and Alzheimer’s are known to be caused by a combination of several factors, such as environmental, lifestyle, and genetic. Furthermore, developing issues such as high blood pressure, diabetes, and heart disease can contribute to cognitive decline in patients. Therefore, healthcare professionals suggest the consumption of nutrient-rich foods to reduce dementia risk as one grows older. Some of the foods that can be added to one’s meal plan are: Avocados Avocados are one of the most commonly known superfoods, which can provide the brain with the needed energy without a spike in blood sugar levels.

Avoid these 15 common shower mistakes

There is nothing a warm shower cannot resolve. Showering after a long day can be a stress reliever and enhance one’s mood instantly. It also has several other health benefits besides cleansing the body, including facilitating cold relief, boosting immunity, and relieving muscle pain. However, not bathing the right way can give rise to skin conditions such as rashes and eczema. Here are some common mistakes one should avoid while bathing and showering: Not moisturizing after a shower Wiping after a bath can reduce the body’s moisture, causing dry skin, which can lead to rashes and itching. Dermatologists recommend applying body lotion and moisturizer immediately after a shower to retain skin texture and prevent dryness. One should look for hypoallergenic moisturizers that do not have any added fragrances. Bathing in scorching hot water Scorching hot water can damage keratin cells in the skin’s outer layer. Consequently, the skin becomes dry and dehydrated. It is important to balance the water temperature before stepping into the shower. Ideally, the temperature of the water should be lukewarm. Using the wrong towel An absorbent towel that does not feel rough is ideal for wiping oneself after a shower. The most effective way to select the right towel is to check its density, measured in grams per square meter (GSM). Towels with GSMs between 400 and 550 are considered ideal for use after bathing. One should avoid towels below a GSM of 400, as these towels can be thin and rough, causing skin dryness. Moreover, towels made of superior-quality Egyptian or Turkish cotton are extremely soft and perfect for the skin. Soaping the arms and legs excessively While it is important to wash and clean one’s arms and legs, these areas typically do not collect much oil and dust. Hence, scrubbing them excessively can dry out these areas and hamper their natural texture.

15 signs of a weak immune system

The immune system is a complex network of organs, cells, and proteins that act as the body’s defense mechanism against diseases and infections. The system —the innate immune system that people are born with and the adaptive immune system, which develops due to exposure to toxins and microbes. Both parts work together to keep infection-causing germs and toxins. So, weak immunity can make the body susceptible to diseases and other health issues. High stress levels The American Psychological Association suggests that chronic stress weakens the immune system. This is because stress lowers the number of white blood cells (i.e., lymphocytes) in the body that fight infections, increasing the risk of infections such as the common cold. Persistent cold Most adults develop two to three colds per year, which usually last from 7 to 10 days. During this period, the immune system forms antibodies to fight the virus. However, if one keeps catching a cold or is dealing with common cold symptoms for a long time, it could be a sign of weak immunity. Slow-healing wounds When one develops a cut or a wound, the body immediately goes into damage control mode to stop any bleeding and regenerate skin. Immune cells in the body guide this process. However, when dealing with a weakened immune system, wounds take longer to heal. This can make one more susceptible to infections as well. Frequent infections Those with a lowered immunity are at a higher risk of contracting infections such as pneumonia, meningitis, bronchitis, and skin infections. They are also more likely to experience autoimmune disorders, organ inflammation, blood disorders such as anemia, and growth and developmental delays. According to the American Academy of Allergy, Asthma, and Immunology, some signs of weak immunity include: – Having more than four ear infections in a year – Developing pneumonia twice within a year – Dealing with chronic sinusitis or more than three episodes of bacterial sinusitis in a year Fatigue If one constantly feels tired despite getting enough sleep, it may be a sign of weak immunity.