Constipation and bloating are two of the most common digestive issues that people face. When you are constipated, it means that you are having difficulty passing stool or that you are passing stool less frequently than usual. Bloating, on the other hand, is a feeling of fullness or pressure in the abdomen caused by an accumulation of gas in the digestive system. Read on to find out about what to eat when constipated and bloated.

If you are suffering from constipation and bloating, you can take steps to alleviate your symptoms by making some changes to your diet. Here are the top 10 foods that you should eat to help with constipation and bloating:

Fiber-rich foods

Fiber is essential for maintaining healthy digestion, and it can help to regulate bowel movements and reduce bloating. You can find high fibre foods in the market, some of them are fruits, vegetables, whole grains, legumes, and nuts. Many doctors recommend to eat 25-30 grams per day.

Probiotic-rich foods

Probiotics are beneficial bacteria that live in your gut and help to maintain a healthy balance of bacteria in your gut. Some foods are there which are rich in probiotics like ogurt, kefir, kimchi, and sauerkraut. You should definitely try these foods regarding what to eat when constipated and bloated.

Water

If you belong to an area where summer is the major season, you should always be concerned about the intake of water. There are no substitutes of it and you should drink 3-4 litres of water daily to avoid dehydration.

Ginger

Ginger is a natural anti-inflammatory and can help to reduce bloating and improve digestion. Try adding fresh ginger to your tea or stir-fry, or using ginger essential oil in a diffuser to help soothe your digestive system.

Fennel

Fennel is a natural digestive aid that can help to reduce bloating and improve digestion. Try adding fennel seeds to your tea or using fennel essential oil in a diffuser regarding what to eat when constipated and bloated.

Papaya

Papaya is high in digestive enzymes that can help to break down food and improve digestion. Try eating a papaya as a snack or adding it to a smoothie.

Pineapple

Pineapple is also high in digestive enzymes and can help to break down food and improve digestion. Try eating a pineapple as a snack or adding it to a smoothie.

Avocado

Avocado is a good source of healthy fats that can help to reduce bloating and improve digestion. Try adding avocado to a salad or using it as a spread on whole grain bread.

Artichokes

Artichokes are a natural diuretic and can help to reduce bloating. Try eating steamed artichokes as a snack or adding them to a salad. It is another good food concerning what to eat when constipated and bloated.

Asparagus

Asparagus is a natural diuretic and can help to reduce bloating. Try eating steamed asparagus as a snack or adding it to a stir-fry.

How to avoid constipation and bloating

Constipation and bloating are two common digestive issues that can cause discomfort and inconvenience. But you can avoid them in many was. Here are some tips to help you prevent constipation and bloating:

Increase fiber intake

Fiber is essential for maintaining healthy digestion. For people who suffer from constipation and bloating frequently, high fibre foods can help you a lot. 25-30 grams daily is really good. Good sources of fiber include fruits, vegetables, whole grains, legumes, and nuts. It is also important for what to eat when constipated and bloated.

Stay hydrated

Drinking enough water is important for preventing constipation and reducing bloating. Six to eight cups of water can be enough for you to stay hydrated on a daily basis.

Exercise regularly

Regular physical activity can help stimulate your digestive system and prevent constipation. Half an hour per day is considered to be enough.

Avoid constipating foods

Certain foods can contribute to constipation and bloating. Examples include dairy products, fried foods, processed foods, and foods high in sugar.

Reduce stress

Stress can interfere with your digestive system and lead to constipation and bloating. Try to reduce stress in your life through mindfulness, exercise, or other relaxation techniques. You must do these regarding what to eat when constipated and bloated.

Practise good bathroom habits

You should not wait for long time when you feel the urge. Avoid straining or holding it in, as this can contribute to constipation.

Eat slowly and chew your food thoroughly

Eating too quickly or not chewing your food thoroughly can contribute to bloating and indigestion. Take your time and enjoy your meals, and chew each bite well.

Limit gas-producing foods

Certain foods can produce gas in the digestive system, leading to bloating. Examples include beans, lentils, broccoli, cabbage, and onions.

Try probiotics

Probiotics are beneficial bacteria that can help maintain a healthy balance of bacteria in the gut and reduce bloating. You can find probiotics in foods like yogurt, kefir, kimchi, and sauerkraut. These are must when it comes to what to eat when constipated and bloated.

Avoid eating late at night

Eating too close to bedtime can interfere with digestion and lead to bloating. Physicians recommend that you should finish your meal early at night and then go to bed after already two hours.

By following these tips, you can help prevent constipation and bloating and maintain a healthy digestive system. However, if you are still experiencing symptoms, it is always best to consult with a doctor or a healthcare professional. They can help you determine the underlying cause of your symptoms.

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Conclusion

Overall, if you are suffering from constipation and bloating, making some changes to your diet can help to alleviate your symptoms. Focus on eating fiber-rich foods, probiotic-rich foods, drinking enough water, and adding natural digestive aids like ginger, fennel, papaya, pineapple, avocado, artichokes, and asparagus to your diet. Remember to listen to your body and make changes slowly. This shall clear your doubts on what to eat when constipated and bloated.