Constipation is a common issue that many people experience all around the world. Gaining a solid understanding of the symptoms, potential causes, and accessible therapies is crucial to maintaining your general health. There are several causes of constipation. It could be from a sedentary lifestyle, certain drugs, a lack of fiber in the diet, a lack of hydration, or even an underlying medical condition. For instance, not getting enough fiber might make it harder to pass feces, which can result in constipation. Dehydration can also cause it since it hardens the feces and makes it more difficult to pass.
Research carried out in India has demonstrated that a significant proportion of the population—between 8.6% and 24.8%—is afflicted with chronic constipation. Constipation can manifest as a variety of symptoms, such as bloating in the stomach, difficulty passing stool, and infrequent bowel movements. Sometimes, even after using the restroom, you may still feel congested. If the symptoms worsen or continue, it’s recommended to visit a doctor.
In this article, we take a look at the top 5 seeds that can help prevent constipation.
5 seeds that can help treat constipation
Maintaining a healthy gut is essential to our overall well-being in the hectic world we live in. Consuming meals high in seeds can help prevent constipation and improve your digestive health. Try adding these top 5 seeds to your everyday meals to liven them up and support gut health for a more satisfying digestive process.
Flax seed
Both soluble and insoluble fiber from flax seeds are beneficial to your digestive system. In your stomach, soluble fiber absorbs water and forms a gel that facilitates easy digestion. Insoluble fiber helps maintain regular bowel motions and gives stool more volume. When combined, these fibers may aid in avoiding constipation.
Chia seeds
Chia seeds are an excellent way to avoid constipation. Packed in soluble and insoluble fiber, chia seeds help keep your stools bulky and bowel movements regular. Chia seeds can form a gel in your stomach by combining them with water or another liquid, which will soften your stools. Including chia seeds in your diet on a regular basis is an easy, all-natural way to keep your digestive tract healthy and prevent constipation.
Psyllium seeds
One kind of laxative that gives your feces more volume is psyllium. It first clings to food when it passes through your small intestine and into your stomach. Then it soaks up water, making your stool bigger and softer making it easier to pass which helps with constipation.
Sesame Seeds
Sesame contains natural oil that lubricates the intestine and helps stools to move smoothly. Including sesame seed in your diet, either by sprinkling or consuming it as a paste, can promote regular bowel movement and alleviate constipation. However, it’s important to drink plenty of water to maximize its benefits for constipation and relief.
Sunflower Seed
Sunflower seeds are a fantastic way to combat constipation since they are high in fiber. Fiber not only speeds up the passage of stool through your intestine and also bulks it up. Just two tablespoons of sunflower seeds give you about 2.4 grams of fiber. Don’t forget to explore the above foods that can help with constipation and add them to your meals.
How can constipation be avoided? Additional information you should be aware of
Make a few easy dietary and lifestyle adjustments to prevent constipation. Firstly, eat more fiber-rich foods like fruits, veggies, whole grains, and legumes to help keep your stools bulky and regular. Hydrate yourself by drinking at least 8 glasses of water a day. Exercise regularly, for about 30 minutes most days. Try to fix a bathroom routine, going at the same time each day, especially after meals. Don’t avoid going bathroom when you feel the urge. Cut processed foods, manage stress with yoga or meditation, and go easy on alcohol and caffeine. Probiotics may help but don’t rely too much on them as they can cause problems if overused.
