It’s normal to wake up in the morning feeling blocked up or bloated. Constipation usually occurs because of a lack of fibre in diet or because of dehydration. Luckily for you, constipation is hard to ignore, and it can typically be remedied with a few dietary modifications. Here’s how to morning constipation relief the natural way.
Too Many Fried Foods
Fried foods such as pakoras or chips can irritate the gut and slow the digestion process.
Dehydration
Not drinking plenty of water, especially during cold weather, can lead to hard stools that are hard to push out.
Low Fibre
Refined carbs and not eating enough fruit and vegetables can lead to slow digestion, thus, constipation.
Skipping Breakfast
When you skip breakfast, it disrupts your digestive rhythm and you will be weak in the long haul.
Lack of Movement
A lack of regular movement and exercise can lead to slower bowel movement. Getting regular movement will ensure digestive health.
Stress
Stress can affect the gut-brain relationship, causing intestinal tightness, leading to constipation.
Soaked Raisins or Figs
Soak 6-8 black raisins or 2 dried figs overnight in water. Eat them first thing in the morning. They can be a gentler laxative to encourage regular digestion.
Warm Water with Lemon
Start your day with a glass of warm water with lemon. It hydrates and gets your digestive juices flowing for the day ahead.
Ghee and Warm Milk
A teaspoon of ghee and warm milk are effective digestive relieving treatments to stimulate a bowel movement.
Papaya or Ripe Banana
Papaya has enzymes that can help digestion. Ripe bananas contain lots of fibre and potassium, both are useful to maintain bowel health.
Chia Seeds Soaked Overnight
Chia seeds are rich in fibre. Soak them overnight in water or almond milk and then consume the chia seeds the next day to help with bowel function.
Stewed Prunes or Prune Water
Prunes contain a natural laxative, sorbitol, which draws water into the gut, thereby inducing a more immediate movement.
Refined Carbs
Foods such as white bread and baked goods are low in fibre, making them great for constipation.
Caffeine/Sugar
Too many cups of coffee or tea can ultimately result in dehydration that could worsen constipation.
Deep Fried/Heavy Foods
Fried foods cause far more work for our digestive systems, and slow down the process of digestion.
Cold Dairy Products
First thing in the morning, dairy products such as milk or yogurt, could be somewhat rough on your digestive system.
Eating high-fibre foods at breakfast can decrease instances of constipation. Here are a few Indian breakfast choices:
Dalia: Add vegetables and ghee for a more nutritious option.
Moong dal Chilla; A protein-rich pancake made with moong dal and spinach.
Poha: Another option made with flattened rice with peas and peanuts is full of fibre.
Upma: Semolina cooked with vegetables and flaxseeds for extra fibre.
Besan Chilla; A savoury pancake of onions and methi along with spices.
Regular fruit; Fresh papaya or guava with chia seeds or any other high-fibre fruit.
When to See a Doctor
If You have fewer than 3 bowel movements a week. Feeling like you did not get everything out during your bowel movement. Get blood in your stool.
Recognizing the cause of constipation sooner rather than later is the best way to prevent further complications and keep your digestive system healthy.
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