Constipation is a digestive condition in which a person has an irregular bowel movement. Generally, normal bowel movements take place once to thrice-weekly but if you are not passing stool and go longer for three days, this could be a sign that you are constipated.
Why does constipation take place?
There are many reasons as to why people suffer from constipation; these could include factors like stress, lack of fiber content, general inactivity, or change in normal diet/activity. Sometimes constipation also takes place because you are not hydrating yourself properly or there is a serious lack of fiber content in your diet. Fiber is an integral part of healthy digestion and most people just aren’t getting enough. Experts recommend getting at least 25 grams per day. For more serious issues, immediately contact your dietician or general physician.
How does fiber aid in eliminating constipation?
The importance of fiber to regulate our bowel movements in a normal manner cannot be further stressed. Fiber is important because it keeps the waste moving through the intestine. To make fiber work effectively for you, you need to drink plenty of water. So if you think you’re already getting enough fiber, make sure you’re also getting enough water.
Is fiber removed when we juice fruits?
It is a common belief that juicing removes most of the fiber away, which is untrue because there are two types of fiber: soluble and insoluble fiber. Large amounts of insoluble fiber are mostly removed in the juicing process whereas the other kind absorbs water and acts as a prebiotic. It also controls sugar and may lower blood cholesterol as well.
Why juice fruits and vegetables?
Juicing may help in normalizing your digestive processes as vitamins, minerals, and important nutrients rush into the body. Plus, the amount of water required for the body is also drastically increased during the juicing process. Sometimes constipation happens because there is a lack of water and this is one way of the body indicating for an increase in water intake.
Apple – A Gentle Laxative
Apple juice is an excellent laxative as it can be gentle on your stomach, especially during constipation. Medical professionals recommend apple juice for children suffering from constipation. Apple juice contains a high ratio of sorbitol content and it’s also high in fructose to glucose. That’s why you may experience some discomfort if you consume apple juice in large amounts. However, we suggest that you don’t confuse between apple sauce and apple juice because the former contains pectin which is known for its properties of hardening the stool, making it difficult to pass.
The Tangy Two – Pineapple & Orange
Pineapple and orange juice are a great combo to get your constipation moving. Simply juice pineapple and orange juice, sprinkle some black pepper and salt, and drink for health! Oranges are a great source of Vitamin C and are also high in fiber content. Oranges also are rich in water and contain naringenin, which is a flavonol, known to give immediate relief to people suffering from constipation. Whereas, pineapple contains bromelain, which makes the passage smooth and improves bowel movement.
The Lemon Mix
Dehydration is also another cause of constipation. Experts recommend increasing your daily water intake. Simply start your day by drinking lemon water with a lemon squeezed in warm water. Lemon water is a good remedy for constipation problems because lemons are high in vitamin C, which is known for its antioxidant properties to stimulate bowel movement and boosting the digestive system.
Prunes are dried plums which are rich in fiber content and are a wholesome purgative. Drinking a glass of prune juice every day will help in your digestion and improve bowel movements that will put off constipation. Though their high fiber content is often lost in the juicing process, a particular amount of prune juice will instantly cure as your constipation issue. You can also add green vegetables such as spinach and cucumber to the mix and make it green. This will also boost the fiber content and improve your digestion.
Another juice recipe that you can make at home to relieve constipation is pear juice. Rich in vitamins and healthy nutrients, it also contains a decent amount of sorbitol. Pear juice is also recommended in instances where children are suffering from extreme digestive issues. You can add mint to your pear juice to enhance your taste buds. You can also mix pear and apples or pear and honey to make a wholesome mix.
Benefiting from Kiwi
A fruit beneficial for your constipation is kiwi. It is low on sugar and high on fiber. One bowl of kiwi has 5 gms of fiber goodness and is also full of vitamin C, K, and E, manganese, copper, and potassium. If you don’t have a juicer, simply take some kiwi, put them in the blender, and add some water. Blend and your kiwi juice is ready. You can add honey, black pepper, and salt to this mix. Squeeze a lemon on top of your kiwi juice and it is ready to be served.
Juice Up Your Greens
Green lovers know the benefit of spinach and its many advantages. Though it is a popular choice for juicing, it is also excellent in facilitating your bowel movements and keep you constipation-free. Simply chop off a handful amount of spinach and blend. You can add lemon juice and black pepper to this mix.
Lastly, juicing is no guarantee that your bowel movements will become regular. That’s why only a certain amount of juice is recommended by health practitioners as it may lead to other complicated digestive issues such as diarrhea.
If juicing still doesn’t help with your constipation and your problem persists, it is best to consult a doctor. Most people do not give much importance to problems such as constipation and go on using home remedies for long stretches.
In such cases, taking professional help is much important as these can damage your insides severely.