Struggling with constipation? A healthy gut is crucial to keep those issues at bay. When your gut isn't happy, it can lead to a range of problems, including constipation and hormonal imbalances. But fear not, there are simple daily habits you can incorporate into your routine to cleanse your body and promote regular bowel movements. Dietitian Manpreet Kalra suggests 10 easy ways to keep your gut in top shape.
Also Read: 5 Foods That Can Help You Poop And Ease Constipation
Here Are 10 Daily Diet Habits To Ease Constipation:
1. Start The Day With Soaked Munakka:
Kickstart your day by soaking 3-4 munakkas overnight and having them first thing in the morning. Munakkas, or raisins, are packed with fibre and natural sugars that aid digestion and help regulate bowel movements.
2. Aim For Timely Meals:
Eating your meals at regular intervals is essential for maintaining a healthy digestive system. Aim to have breakfast, lunch, and dinner at the same time every day to keep your gut happy and functioning smoothly.
3. Chia Seed Water Around Mid-Morning:
Boost your hydration and fibre intake by soaking 1 teaspoon of chia seeds in a glass of water and have it around 11-12 pm. Chia seeds are a powerhouse of nutrients and fibre, promoting bowel regularity and overall gut health.
Also Read: Tips For Better Gut Health: Add These Five Herbs To Your Diet
4. Eat Flaxseed-Enriched Chapattis:
Incorporate ground flaxseeds into your meals by adding 1 teaspoon to your chapatti dough. Flaxseeds are rich in omega-3 fatty acids and fibre, which aid digestion and prevent constipation.
5. Stay Hydrated:
Drink at least 3 litres of water throughout the day to keep your digestive system running smoothly. Proper hydration is essential for softening stool and preventing constipation.
6. Fruit and Veggie Intake:
Ensure you include at least 2 servings of fruits and plenty of vegetables in your daily diet. Fruits and veggies are rich in fibre, vitamins, and minerals, which promote healthy digestion and regular bowel movements.
7. Probiotic Foods:
Incorporate more probiotic-rich foods like yogurt, kefir, fermented foods, and pickles into your diet. Probiotics help maintain a healthy balance of gut bacteria, improving digestion and reducing constipation.
8. Isabgol Before Sleep:
Before bedtime, mix 1 teaspoon of isabgol (psyllium husk) with lukewarm water or milk and consume it. Isabgol is a natural laxative that helps ease bowel movements and relieve constipation.
9. Ghee and Milk At Night
Boost your gut health by consuming 1 teaspoon of ghee in a cup of warm milk before bedtime. Ghee lubricates the intestines and promotes smooth bowel movements, while milk provides essential nutrients for overall well-being.
10. Figs Milk As Bedtime Drink:
An hour before bedtime, indulge in a glass of figs milk. Figs are rich in fibre and natural sugars, which aid digestion and prevent constipation, ensuring a peaceful night's sleep.
A healthy gut is key to avoiding constipation and enjoying overall well-being, so prioritise these habits for a happier, healthier you.
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