Our gut is made up of microorganisms that compose its microbiome. There are about 200 different species of bacteria, viruses and fungi in our digestive tract. Research has shown that having a large variety of bacteria could help reduce the risk of conditions like diabetes, inflammatory bowel disease and even psoriatic arthritis.
Facing gut health issues means a disruption in the gut microbiome. Issues like constipation can erupt if gut health isn’t right, which can be fixed by lifestyle habits. Nutritionist Lovneet Batra shared an Instagram post recently about constipation being one of the most common health issues related to the gut. The expert shared five home remedies to treat constipation.
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Yoghurt and flax seeds powder: “Yogurt – contain a strain of friendly bacteria or probiotic, called Bifidobacterium lactis, which helps regulate the digestive system, while flaxseeds a rich source of soluble fibre. Soluble fibre dissolves in water, making stools softer and easier to pass,” Lovneet Batra wrote.
Amla juice: Amla or gooseberry is rich in vitamin C and other antioxidants. It helps in keeping the gut healthy, shared the nutritionist. “30 ml of amla juice mixed with a glass of water first thing in the morning helps boost digestion and ease constipation,” she recommended.
Oat Bran: “Oat bran is high in both soluble and insoluble fibre, which may help relieve constipation and support bowel health,” advised Lovneet Batra.
Ghee and milk: Ghee is a rich source of butyric acid which improves intestinal metabolism and helps in the movement of stools. “Taking 1 teaspoon of ghee in a cup of hot milk at bedtime is an effective way of reducing constipation the next morning,” she added.
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Leafy greens: Green leafy vegetables such as spinach, Brussels sprouts and broccoli are not only rich in fibre but also great sources of folate and vitamins C and K. “These greens help add bulk and weight to stools, which makes them easier to pass through the gut,” as per the expert.
Water: As basic as it sounds, the nutritionist wrote, increasing water intake can help treat constipation. “Increasing your intake of liquids may improve constipation, especially when consumed in combination with a higher-fibre diet,” she wrote.
