Diet Tips to Follow If You Suffer from Constipation and Indigestion
The cool and the windy monsoon is upon us bringing in good cheer but coupled with a host of eating and digestive disorders like indigestion and constipation as a bitter aftertaste.
Digestive Problems That Arise During Monsoon
Digestive disorders may be the result of excessive humidity, infected food materials, or a lack of general dietary hygiene. The humid climate in monsoon makes it difficult for the digestive tract to incur easy intestinal peristalsis and digest complex food. Thus, eating heavy and oily food items like meat and fried stuff, that are difficult to digest, is a big ‘No-No’ as it can be one of the leading causes of indigestion and constipation.
Is There an Ideal Diet for Monsoons?
- Load your food bowl with heaps of seasonal fruits! Monsoon season is often dubbed as the ‘flu season’, so to help improve your immunity, add vitamin-C rich produce like parsley, guavas, kiwi, and broccoli.
- Also, practice dietary hygiene to remain infection-free this monsoon: Make sure your fruits and vegetables are properly washed before consumption to avoid contamination. Consider boiling veggies to avoid the raw intake of food and consuming fresh produce (avoid refrigeration!) must be considered.
- Freshly cut fruits, vegetables, and even fruit juices must be consumed quickly to avoid over-exposure to monsoon air. Make sure your meals are freshly prepared and served hot.
Diet Tips to Help with Indigestion
- Including oats, garlic, ginger, turmeric, black pepper, cumin, and almonds in your everyday diet help prevent indigestion.
- Add flannel and carom seeds, apple cider vinegar, and amla (Indian gooseberry) as part of your diet routine.
- A diet of fresh fruits, sprouts, hot soups, and herbal teas (hot beverages) must be indulged to relieve indigestion.
Diet Tips to Help with Constipation
- Fruits like prunes, apples, pears, kiwis, figs can help soften stools.
- Foods like artichokes, sweet potatoes, rhubarb, flax seeds, and lentils should be added to the diet.
- Dry fruits and green vegetables like spinach and broccoli (properly washed and cleaned!) can help alleviate constipation.
- Drinking boiled water before going to bed and after waking up in the morning helps ease constipation.
- Warm milk with a teaspoon of ghee at night can also help prevent constipation.
Timing is Everything!
- Eating at irregular periods can also cause indigestion.
- Schedule your meal plans to keep the biological clock going effectively.
- Never eat when you are not hungry or shove extra food into your system.
- Eat at least three hours before going to bed to avoid indigestion.
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Water and More!
- Fluid intakes can immensely help with problems of indigestion and constipation by keeping your body hydrated and energized.
- Drink at least eight glasses of clean water every day.
- Fruit juices are very beneficial too (make them fresh!).
Foods to Avoid
While now you know what to eat, you should also have an idea about foods that must be avoided during the monsoon season for a trouble-free gut and these include:
- Highly carbonated fizzy drinks.
- Anything fried/oily.
- Street food like chaat, pakoras, etc.
- Highly caffeinated drinks
- White rice (opt for brown rice and barley instead).
- Fruit juices from vendors.
Include all these diet tips to help prevent digestive disorders during monsoons and enjoy this season to the fullest.