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Our gut health is related to our overall health and no wonder digestive problems like constipation, bloating and acidity can affect our mental health, mood disorders, low energy during the day among other health problems. Constipation is diagnosed when there is no stool for 3 or more days or very hard stools. Bloating, abdominal pain, cramps can be other symptoms of chronic constipation. Our diet is the main cause of constipation. Eating deep fried foods or low fiber foods, drinking very little water throughout the day, high stress are all factors of constipation. (Also Read: Foods To Get Rid Of Constipation Naturally And Ease Bowel Movement)
Eating a balanced diet can help in solving stomach problems effectively. Fruits, vegetables, beans, legumes, and whole grains are high in soluble and insoluble fiber and help soften and bulk the stool, making it easier to pass.
Dehydration occurs during summer season due to merciless heat, sweating and increased need of water to keep the body cool. When there is not enough water in our system, a person tends to develop constipation. There are many types of fruits that are high in water content apart from fiber which can play a wonderful role in our gut health.
“Among the most common fruits in summer, we have mangoes, berries, grapes, watermelons, papayas, apples, bananas, sweet oranges and melons. The biggest advantage of fruits is that they have a high water content, many of which contain fiber. Rich and they contain sugar. They also help reduce cravings. All these are important points for relieving constipation and enhancing the effect of prebiotics on the gut,” said nutritionist Anupama Menon in an interview with HT Digital.
Another cause of constipation is regularly eating high sugar and high calorie foods. Those post-lunch sweet cravings can tempt you to reach for that sinful dessert you’ve been trying to avoid all day.
“When we suffer from sugar cravings, especially in the evenings when stress can get to us, one can’t stop reaching for the sinful chocolates/desserts and then thinking about what will happen to us after the excessive sugar high. The effect of sugar is not great. One of the top causes of stomach upset and constipation. Maybe,” says Menon.
Nutritionists say eating fruit is a great way to stave off those sugar cravings but also support your gut health.
Summer fruits for constipation
Here are some summer fruits that help relieve constipation:
the apple
An apple a day keeps stomach problems away. Apples contain pectin which is a soluble fiber that eases constipation. Remember to eat apples with their skin on and therefore choosing organic apples can be beneficial.
the orange
Juicy and sweet oranges are a wonderful way to keep constipation at bay. Oranges provide good fiber content along with much needed vitamin C which provides us with a generous dose of antioxidants.
Papaya
Papaya is a summer fruit that can help regular bowel movements if eaten as a snack or evening snack.
Black raisins and prunes
In all this don’t forget that dry fruits like black raisins and prunes soaked in water and eaten every morning can also help with a well-functioning stomach.
Constipation hack
1 small banana + 4-5 wet black raisins, 5 times a week, half an hour before going to bed, contributes to good bowel movements and regular movements throughout the year.
“A great stomach equals a great mind! Do nothing to ensure good stomach health every day,” concludes Menon.
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