05/8Old-fashioned oats It is easy to cook these and they also have a low glycemic index and good amounts of fibre that makes them good for the digestive system. Moreover, they don't contain any preservatives and artificial flavours.
1. Oatmeal. “Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
Foods that help ease constipation
Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat. Whole grains.
Relieving and preventing constipation
In addition to the benefits listed above, the 5 grams of fiber in one serving of steel-cut oats can help prevent or relieve constipation. Just make sure to drink plenty of water as well, since water binds with soluble fiber and makes your stool softer and easier to pass.
Oat bran contains more fiber than typical oatmeal, which is highly beneficial for those experiencing digestion problems. Eating foods rich in fiber can help add bulk to your stools and remedy digestive issues like diarrhea and constipation.
Oats are high in dietary fiber, so eating oatmeal may help someone prevent or manage constipation or difficulty with passing stool.
Eating steel cut oats every day? Not a bad idea if you want to control your blood sugar levels. One small study found that consuming high fiber foods, like oats, might be associated with a decreased risk of diabetes. Further research also links oat intake with lower blood sugar levels in people with type 2 diabetes.
Blueberries help to prevent constipation and maintain regularity for a healthful digestive tract because of their fiber content. Dietary fiber is also commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system.
Other Ways To Limit Constipation Risk
Fiber needs enough water to soak in, and this helps make the bowel movement easier. So, when you consume oatmeal daily, be sure to stay hydrated. Drink plenty of water and other healthy beverages to let the fiber in oats work as desired and maintain proper bowel regularity.
07/8How to make oatmeal to treat constipation? Chef Akshay Nair says that the best oatmeal recipe is made with the old-fashioned oatmeal, where, you mix the oatmeal with water, salt, ghee, and toppings of your choice.
Dairy Products
“On the opposite end of the spectrum, fermented dairy products such as yogurt or kefir can improve gut health and may decrease the likelihood of constipation,” she notes.
Olive oil – consuming a teaspoon of olive oil in the morning on an empty stomach can encourage stool to flow through the gut. The oil acts as a lubricant in the digestive system, meaning it's easier for solids to slide through. It also softens up the stool, making it easier to empty your bowels completely.
According to the USDA's FoodData Central, 1 cup of cooked oatmeal contains 4 grams of fiber, which is 16% of the recommended daily value.
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
Oatmeal can actually be a delicious evening snack! Again, the fiber from the oats helps keep you full. But oats also help the body produce melatonin, which helps regulate your sleep and wake-up times. You still get the melatonin benefit even if you eat oats in the morning, though.
“The BRAT diet ― bananas, rice, applesauce and toast ― is one we recommend for a range of digestive issues, and it can help with both constipation and diarrhea.
For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. “All are examples of fruits that have a good amount of fiber,” Dr. Prather says.
Peanut butter contains fiber, which may help people avoid constipation. However, people should try to choose brands that do not contain added salt, sugar, or fat. Including certain foods in the diet can help to keep bowel movements regular. These include vegetables, legumes, and whole grains.