While 14% of urban India is constipated, here are 13 foods that will make you poop

A study carried out by India’s leading healthcare company Abbott has revealed the aching fact that 14 per cent of people in urban India have issues going to the bathroom and have inability to pass stools for more than three times a week.  So, Bhaskor Banerjee—the constipated old man in Piku—is not alone in his league.

Wonder, why some things move slower than usual? Studies blame chronic constipation on low water intake, higher intake of non-vegetarian food and snacking fried, oily, spicy junk and processed food. It takes a toll on your physical as well as mental state. It can lead to other medical problems and complications like abdominal pain, anal fissures, piles or haemorrhoids, ulcers, stroke and heart attck.

Here are some shocking facts by Abbott Gut-Health Survey:

• The incidence of chronic constipation is over 10 per cent worldwide.
• Mumbai and Coimbatore are cities with high incidence of chronic constipation where almost every two out of 10 people suffer from it.
• 20 per cent of people in the age group of 45-65 years suffered from chronic constipation
• 80 per cent of the people with chronic constipation looked for a solution only after they faced the issue multiple times.
• 60 per cent of people with chronic constipation look for home remedies as the most preferred treatment option for relief.

Are you stopped up? We cherry-pick 13 foods that will help you relieve:

Baked potatoes with skin

One medium-sized tuber (with skin) has around 3.8 grams of fiber, while sweet potato gives 4.8 grams. So, replace your bucket of French fries with home-made potato fries (olive oil is a better option) that come without added calories.

Nuts

Cup your palm and only fill the palm part. That’s it. As they are calorie-packed you should always keep in mind what amount you are eating. They are powerhouse of fiber. Peanuts, walnuts and Brazil nuts get our thumbs up.

Apples and pears

They are high in pectin, a naturally occurring fiber. Much of the fiber can be found in their edible skin. Plums are also a good source of dietary fiber.

Broccoli

Low in calories and a great source of nutrients, you can also eat it raw. For additional flavor, you can also toss it with a small amount of salt, olive oil and pepper.

Cereal

A cereal that has at least 5 grams of fiber per serving is ideal. You can make it healthier by sprinkling some flaxseed or wheat bran on top.

Whole-grain bread

They are low in fat and high in complex carbohydrates and dietary fiber.

Dry fruits

Prunes, as they contain the natural laxative sorbitol, are great for relieving you from constipation. Apricots, figs, dates and raisins work wonders.

Beans

Remember the schoolyard saying:

“Beans, beans, the musical fruit

The more you eat, the more you toot

The more you toot, the better you feel

So we have beans at every meal!”

There are varieties of beans. A half-cup serving of kidney beans provides 8.2 grams of fiber.

 

Popcorn

Go for air-popped ones. The whole grain is an effective option for constipation.

Papaya

It is an amazing laxative and also rich in Vitamin A.

Brown rice

It takes a tad longer time to cook, but it’s worth the wait. It has more fiber and, thus, is healthier.

Berries

A bog bowl of plain berries with low-fat whipped cream can make for healthy breakfast.

Green peas

Green pea soup with a pinch of salt and pepper is great for kids.

Remember, fiber helps move the bowels. It is not digested. It retains water as it passes through your gut and the water softens the stool. A person’ daily diet demands an intake of 25-30 grams of fiber. Keep including the following fiber-rich fruits and foods in your diet: raddish, cucumber, corn, carrot, onion, tomato, ladies’ finger, beetroot, pomegranate, grapes, peach, guava and kiwi.

It’s important to introduce fiber slowly into your diet as too much fiber too fast may give you gassiness and bloating.

Drink 3-4 litres of water daily to soften the stool. Also include beverages and soups like fruit juices, coconut water and herbal tea. You can try natural laxatives too.