Constipation and bloating are typical complaints that cause discomfort and annoyance. These common digestive issues can disrupt our daily routines, make us groggy and restless, and harm our general health. The right meals can promote a healthy gut flora, reduce inflammation, and encourage regular bowel movements, all of which will enhance digestion and make you feel better all around. If you want to know what to eat when constipated and bloated, continue reading.
What To Eat When Constipated And Bloated?
1.Fiber-Rich Foods
Fiber is your digestive system’s best friend. According to studies, fiber is responsible for adding bulk in the stool. Foods like whole grains (oats, brown rice, quinoa), legumes (beans, lentils), and fruits (apples, pears, berries) are excellent sources of soluble and insoluble fiber.
2.Prunes
Prunes, also known as dried plums, are a classic remedy for constipation. They contain sorbitol, a natural sugar alcohol that can help soften stools and stimulate bowel movements. Eating a few prunes daily can work wonders.
3.Yogurt With Probiotics
So, what to eat when constipated and bloated? Probiotics are beneficial bacteria that support a healthy gut. Yogurt containing live probiotic cultures can help regulate your digestive system and reduce bloating. Look for yogurt with strains like Lactobacillus and Bifidobacterium.
4.Olive Oil
Olive oil is not only heart-healthy but also a mild laxative. It can help lubricate the digestive tract and promote smoother bowel movements. Drizzle it on salads or use it in cooking.
5.Leafy Greens
Leafy greens like spinach, kale, and others are high in magnesium and fiber. Your intestines’ muscles can be relaxed by magnesium, which makes it simpler to pass feces. Add them to stir-fries, salads, or smoothies.
6.Ginger
Ginger has natural anti-inflammatory properties and can help alleviate bloating and gas. You can consume ginger as tea or add it to your meals for a flavorful kick.
7.Kiwi
Another excellent source of fibre is kiwis. A 75-g kiwi contains about 2.3 g of fibre, which is 9% of the daily required amount. In addition, actinidin, an enzyme found in kiwis, aids in proper digestion by breaking down the proteins you ingest.
8.Cucumber
Cucumbers are high in water content, which can help hydrate your body and soften stools. They are also low in calories and can be a refreshing addition to salads or snacks.
9.Fennel
Fennel seeds have been used for centuries to relieve digestive discomfort. That is why many doctors recommend fennel to those who are looking for what to eat when constipated and bloated. They can help relax the muscles in your digestive tract, reducing bloating and discomfort. Chew on a few seeds after meals or make fennel tea.
10.Papaya
Papaya includes the papain enzyme, which promotes proper digestion and can help with constipation prevention. Snack on it or include it in your morning smoothie.
11.The Chia Seed
Both soluble and insoluble fiber is abundant in chia seeds, which can help control bowel motions. Chia seeds have a gel-like consistency when soaked in liquid, which might add moisture to your stool and make it simpler to pass.
12.Flaxseeds
Flaxseed can be a great solution for you if you want to find out what to eat when constipated and bloated as it is another excellent source of fiber. Grinding flaxseeds or using flaxseed meal can make it easier for your body to absorb their nutrients.
13.Pineapple
Pineapple has bromelain in it. Bromelain is a digestive enzyme. Bromelain can help break down proteins and ease digestion. Fresh pineapple or pineapple juice (without added sugars) can be a tasty and beneficial addition to your diet.
Causes Of Constipation And Bloating
Now that you know what to eat when constipated and bloated, let’s have a look at the causes of it.
1.Low Fiber Diet
Fiber adds bulk to stool and helps move it through the intestines. A low fiber diet from lack of fruits, vegetables, whole grains, etc. can lead to constipation.
2.Dehydration
Not drinking enough fluids causes stool to become hard and dry making it difficult to pass. Dehydration can occur from insufficient water intake or excessive fluid loss from vomiting, diarrhea or sweating.
3.Lack Of Exercise
Physical activity helps stimulate the intestines and promote bowel movements. A sedentary lifestyle without enough exercise can contribute to constipation.
4.Ignoring The Urge
Delaying going to the bathroom when you feel the urge to have a bowel movement can cause stools to back up and ultimately lead to constipation. Go when you feel the urge.
5.Overeating
Bloating can be caused by overeating which overburdens the stomach and intestines. Eat slowly and chew your meal well to give your digestive system time to function correctly. As soon as you begin to feel full, stop eating.
6.Swallowing Air
Eating or drinking too fast can cause air swallowing which leads to gas and bloating. Most of the people who eat really fast,end up looking for what to eat when constipated and bloated. Use a straw when drinking liquids and be mindful not to gulp or guzzle your food. Avoid carbonated beverages which can introduce air into the digestive tract.
7.Medications
Many medications like painkillers, antacids, blood pressure drugs and antidepressants have constipation as a common side effect. The medications can slow the digestion process.
8.Food Intolerances
Some people do not properly digest certain foods like dairy, gluten, fructose and others. This undigested food sits in the gut and causes gas and bloating. Identify your personal food intolerances and limit intake of those foods.
9.Salt
A high sodium intake causes the body to retain more water, resulting in a bloated feeling. Be careful with condiments like soy sauce and salad dressings which can make you exceed the recommended daily sodium intake.
10.Stress
Cortisol, which the body produces more of while under stress, can obstruct digestion and promote inflammation in the digestive tract, which can result in constipation and bloating.
