Constipation, as everybody knows, is the condition of having fewer bowel movements than usual. It is often characterized by hard stool, excessive straining bowel movements, painful bowel movements, and insufficient emptying of the stomach. This condition arises due to numerous factors like:-
- Insufficient fiber and fluid intake
- Low physical activity level
- Medication such as antidepressants, narcotics which slow intestinal transit time. Diuretics also decrease stool moisture.
- Collagen deposit in the colon
- Myenteric dysfunction
- Loss of elasticity in the rectal wall
- Decreased anal sphincter pressure
- Binding of endorphins to receptors in the intestine
Whether you understood each reason fully is not important. But do understand that abdominal discomfort and bloating are the main symptoms of constipation. And following the diet which is enriched with a lot of fiber and plant nutrients, you can help resolve blotting issues, to a major extent.
Not all the dietary fiber that you intake helps reduce constipation. The soluble, non-viscous fiber is helpful to mitigate the symptoms of constipation.
Ways in Which an Alkaline Diet Can Prevent Constipation
The alkaline diet is enriched with fiber and plant-based nutrients which are key to health and better bowel health as it consists generous amount of water and fiber that makes your pooh bulkier and softer. Additionally, it becomes easier to pass pooh, without contracting any high pressure on the rectal wall. This pressure can rapture the wall of your intestine and leads to balloon-like bulges called diverticula.
Listed below are some of the foods that will provide relief for constipation. Most of them have been suggested in the alkaline diet founded by Dr. Sebi, the self-proclaimed healer, and herbalist. His alkaline diet was based on the principle of reducing the risk of diseases by eating certain foods and avoiding others which leads to detoxifying the body and achieving an alkaline state that reduces the risk and the effect of diseases. A list of alkaline foods that help reduce constipation includes various nuts seeds, fruits, legumes, vegetables, whole grains, and herbal teas.
Apple contains high fiber content in the form of pectin which speeds up the stool movement in the intestine, improves constipation symptoms, and raises good bacteria level in the gut. To enhance the flavor, you can add cinnamon on the apple slices which is also alkaline.
- Kiwi Fruit
This fruit has been shown to soften stools, increase defecation frequency, and volume leading to more satisfactory bowel habits. You can add kiwi fruit with other greens to make delicious smoothies.
Figs help speed up colonic transit, improve stool consistency, and relieve stomach discomfort. You can top it up with honey and almond butter to make it a more delicious dessert.
Whether dry or fresh, prunes can be eaten both as a snack or can be added on salad, cereals, and smoothies. Prunes have good bacteria stimulating phenolic compounds enriched with the laxative property. Cellulose, the insoluble fiber, found in prunes increases the amount of water in the stool and adds bulks to it.
Just like prunes, pears sorbitol content causes laxative like effect in the colon. It is high in fructose which is poorly absorbed and ends up in the colon promoting bowel movement.
Although watermelon is not rich in fiber, it has incredible water content which greatly helps reduce constipation and keep the body hydrated.
- Kontomire and Other Leafy Greens
Kontomire and other leafy greens are rich in fiber and can add weight and bulk to stools. This makes passing stool easier through the intestines. Additionally, these are good sources of vitamin k, folate, and vitamin C.
- Chia Seeds
Chia seeds are very versatile fiber boosting food that can be consumed in smoothies, juices, or water. It can also be used as a topping on cereals, salads, etc. Chia seeds have been known as one of the most soluble fiber dense food on the planet that increases gut motility and stimulate excretion.
Consuming ripe tamarind pulp is one of the simplest ways of reducing constipation. It has a unique sour-tarty sweet taste. It can be mixed with senna fusion to detoxify the body.
This rich in fiber vegetable has lots of health benefits such as preventing cancer and chronic diseases. Dandelion has natural detoxifying properties and it may help excrete toxins in the intestine through a bowel movement.
- Alkaline Water
Drinking alkaline water is not the sole treatment for constipation. It is more hydrating than tap water as it is enriched with molecular hydrogen. Alkaline water promotes a balanced gut environment as it supplies the body additional hydroxyl ions which remove oxygen in the gut. The low oxygen environment leads to the growth of good bacteria in the stomach, reducing constipation.
- Avoid Dairy Products
In circumstances of constipation, dairy or lactose intolerance can be the reason as suggested by Dr. Sebi too. So, avoid dairy in your diet and replace it with other calcium-rich food.
Foods that contain prebiotic fiber have been known to improve the digestive health and balance the good bacteria in the gut relieving constipation. Taking moderate amounts of magnesium supplements is also helpful in relieving constipation. Consuming glucomannan or shirataki noodles is a very effective treatment for constipation. Probiotic containing foods also contain live, friendly bacteria that treat chronic constipation.
Regular exercise also reduces constipation issues.