Bowel movements are a topic not much talked about but still no one loves constipation either. Constipation is a very common problem and studies show that about 10% – 15% of the world’s population suffers from constipation. Unable to relieve yourself easily or having troubles and having pain while pooping can be a clear sign that you suffer from constipation. Researchers have shown that three or fewer bowel movements per week can be a clear sign of constipation.
What is the cause of irregular bowel movements?
To track down the exact reason for irregular bowel movements or constipation can be a difficult task but certain reasons which can be directly linked to irregularity in your bowel movements can be due to change in your diet and eating habits. Other reasons may include a change in work schedule or workouts. These all reasons might contribute to constipation but the major reason for it is the food you eat. Food can have a great impact on your stomach. The insoluble fiber is the main need for having healthy bowel movements. A good balance of Water and such insoluble fiber is needed to maintain healthy bowel movements. Given below are some food items that have such combination which can help you improve your bowel movements.
1. Oatmeal
The grains of oatmeal contains soluble fibers that help to overcome digestion problems and improve the overall health of the digestive system. The Fibers in oatmeal help to make the digested food plump and smooth and thus it doesn’t cause troubles while excreting the food out.
2. Almonds
Almonds and other dry fruits such as cashew-nut and ground nut can prove to be a great savior for your irregular bowel movements. Almonds are rich in Dietary Fibers and can help to regulate bowel movements but make sure not to eat too many almonds at a time as they can cause bad bowel movements too.
3. Vegetables
Not everyone likes to eat vegetables but scientifically speaking, vegetables are not only a great source of nutrients and minerals but they also are rich in insoluble fibers. Green vegetables should always be preferred over stale ones. The natural fibers help to make the digested food absorb more water thus converting them into a squishy paste like structure which is good for healthy bowels.
4. Flaxseeds
These are tiny little guys but they are worth every grain. One tablespoon of these seeds contains about 2.8 grams of soluble fibers. Since these seeds are versatile thus they can be added to any kind of food dishes and it will only increase their taste.
5. Popcorn
Yes, these crispy little things which you ate while in the theater watching movies is not just for snack time. Popcorn has about 1 gram of fiber per cup and is great in taste too. Make sure you don’t add up any butter and salt to it as it might ruin the whole purpose of eating them.
An unhappy stomach takes a toll on your health as well as your mood. A stomach that is bloated due to constipation can be the reason of many more ailments just other than very few bowel movements per week. The above-given food items can help you to increase the fiber content in your body aiding your digestive system to improve your bowel movements.