If someone is suffering from constipation and does not know what to do, then besides drinking a lot of water start to eat nuts. Nuts can help to relieve constipation. Besides, giving the nutritional benefits nuts are also helpful to excrete the waste from your body. Nuts are rich in fats, vitamins, proteins and fibres. Fibre is a plant-based nutrient which is called roughage or bulk. Carbohydrate is a major constituent of fibre. Fibres cannot be broken down into simpler sugars therefore they pass through the gut undigested. So, fibres play a vital role throughout its journey along the alimentary canal.
Why constipation occurs.
Constipation occurs when bowel movements are less frequent and it is difficult to pass out the excreta. There are many different and complex causes of constipation. Some of the causes are as follows:
- Inadequate intake of water
- Inadequate intake of fibre
- Disturbed sleep patterns
- Imbalanced diet
- Excessive use of medications
- Inadequate physical exercise
Anaemia is a hidden cause of constipation. Some people are malnourished and consider inadequate water usage as a cause of constipation. But inadequate intake of water along with malnourishment can cause greater harm to the alimentary canal. Constipation lasts for three or more weeks.
How constipation can be prevented
Constipation can be prevented by taking the following measures
- By including fibre rich foods in diet e.g. beans, fruits, lenticels, nuts, vegetables and whole-grain cereals.
- By drinking at least two litres of water daily
- Drinking plenty of fluids
- By staying physically active
- Avoid foods with fewer amount of fibre
- Include good nuts in the food
- Avoid stress
- Maintain blood pressure and blood glucose level
In this article, we will discuss five beneficial nuts which will help to relieve constipation.
Almonds are cholesterol-free and rich in fibres. It is a healthy food which has vitamin E, magnesium, healthy unsaturated fats and low glucose level. Almonds are one of the nuts which help to relieve constipation. It has fats which are easily breakable and essentially called good fats for the body. Almonds also improve heart and brain health. it relieves stress ultimately lowers blood pressure and blood glucose level. When blood pressure and blood glucose levels are in control, the alimentary tract works efficiently. The neurons of the alimentary tract work much efficiently thus helping the rectum to pass the faeces easily. Almonds also contain fats which help to relieve constipation. If a person develops a habit of eating seven almonds, his health will improve drastically in a short period.
Pecan Nuts are a rich source of fibres which help to relieve constipation. They are rich in flavonoids, oleic acid, antioxidants, ellagic acid, vitamin E, beta-carotene, B-complex vitamins, magnesium, potassium, calcium and iron. Pecan nuts are a rich source of fats and iron, which are major nutrients which help to relieve constipation. Pecan nuts help to boost up the immunity and strengthen cardiovascular health. It helps the neurons and muscles of the alimentary tract to remain healthy. It supports healthy ageing. Boost brain health. Help in weight loss.
Walnut is a rich source of fibres which help to relieve constipation. It is rich in antioxidants and omega-3 whereas helps to promote good heart health, decrease inflammation, controls weight, promotes a healthy gut. Helps in managing diabetes and lowering blood pressure. Walnuts greatly help to relieve constipation.
Walnuts help to relieve inflammation. Inflammation is a cause of many diseases like Alzheimer’s disease, diabetes, ulcers and cancers. Our gut contains healthy microbes which promote gut health and helps in digestion but inflammation can disturb this microbiota. Walnut helps to maintain the health of microorganisms thus help to relieve constipation.
Pistachios are a rich source of fibres which help to relieve constipation. Just like almonds, pistachios can help in heart diseases and decrease cholesterol level. It reduces the oxidative stress from the body while strengthening the major systems of the body i.e, digestive system, nervous system, cardiovascular system e.t.c. Eating pistachios after the meal can help to lower the blood glucose level and blood pressure. It has a high concentration of unsaturated fatty acids which are easy to digest and assist in bowel movement.
Cashew nuts are rich in nutrients and have a good nutrient profile. Like other nuts, it is also rich in fibres which help to relieve constipation. Cashew nuts improve metabolism and avoid the risk of various diseases. Cashews have low sugar levels, rich in fibres, a good source of calcium, magnesium and manganese. Cashew nuts are a good source of energy production, improves immunity, gut health, cardiovascular health, brain and bone health.
Besides all these wonderful nuts, it is necessary to drink plenty of water along with appropriate physical exercise to avoid constipation. Constipation is a serious issue if preventive measures are not taken before time, then it will lead to piles, ulcers and even cancers. It is also important to make a proper diet plan for having a healthy and balanced lifestyle.
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