Tiny fruit, healthier bread, and a daily drink: Study reveals 3 surprising natural remedies to beat constipation

  

 When bathroom visits slow down, most people reach for fiber supplements or over-the-counter laxatives. But new evidence suggests the real solution may be sitting right in the kitchen. A groundbreaking dietary guideline from the British Dietetic Association reveals that three simple additions to your diet — kiwi, rye bread and mineral-rich water — can offer powerful relief from chronic constipation.

The guidelines, published in the Journal of Human Nutrition and Dietetics, are the first to consolidate evidence from 75 randomized controlled trials into clear, practical advice for easing one of the most common digestive complaints worldwide.

 

Going beyond the fiber myth

Constipation affects more than 10 percent of the global population, with many struggling for years with uncomfortable, stubborn symptoms. For decades, the default advice has been simple: eat more fiber. But the new guidelines challenge that conventional wisdom. Researchers found that while broad fiber intake didn’t have consistent benefits, specific foods did.

“Recommendations for constipation have historically been vague. We now have evidence that certain foods and drinks work better than blanket advice,” said lead author Dr. Eirini Dimidi from King’s College London in the report.

Kiwi: The tiny fruit with big digestive power

Kiwifruit emerged as one of the strongest natural aids for relieving constipation. Rich in both soluble and insoluble fiber, kiwi also contains actinidin, an enzyme known to support digestion. In clinical trials, participants who ate kiwi regularly reported more frequent and easier bowel movements.

Dietitians often recommend eating kiwi with the skin on for maximum fiber, though the texture isn’t for everyone. “It’s an easy, natural way to boost gut health without medications,” said registered dietitian Jessica Cording in an interview referenced in Woman’s Health.

Rye bread: A better bread for your gut

While whole wheat has long been a go-to for boosting fiber intake, rye bread appears to offer even greater benefits for digestion. It contains unique prebiotic fibers that feed healthy gut bacteria and promote softer, more frequent stools.

According to the study, participants who swapped regular bread for rye bread experienced significant improvements in stool consistency and gut comfort. But experts note it may not be suitable for those with gluten sensitivity.

Mineral water: A gentle, hydrating helper

Hydration plays a critical role in keeping digestion on track. But not all water is created equal. The study highlights that mineral-rich water, particularly varieties containing magnesium and sulfates, may offer extra support by drawing water into the intestines and encouraging smoother bowel movements.

“Any water is helpful, but mineral water can provide gentle, natural relief,” noted dietitian Keri Gans in Woman’s Health. This reinforces what many clinicians already advise: fiber alone isn’t enough without adequate fluids.

Practical help for millions

The British Dietetic Association’s guideline represents a shift from one-size-fits-all dietary advice to evidence-backed, specific strategies. Instead of vague instructions to “eat more fiber,” patients can now turn to three accessible, everyday options with proven effects.

The report also stresses that constipation can have many causes, including stress, lack of movement, medications, and other underlying health issues. Dietary tweaks may help many, but persistent symptoms should be evaluated by a healthcare professional.

Chronic constipation can quietly erode quality of life. But a kiwi at breakfast, a slice of rye bread at lunch, and a glass of mineral water throughout the day might just help get things moving again.

 

 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

Home Remedies To Control Blood Sugar Levels

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOUR PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- HTTP:GSEASYRECIPES.BLOGSPOT.COM          FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/ FOR CROCHET DESIGNS- http://My Crochet Creations.blogspot.com/
1. Consume More Dairy Products   The protein and fat in dairy products helps blood sugar levels improve, and if the products are low in fat, it has been shown that they can also decrease the chances for developing insulin resistance.      2. Choose the Right Kind of Bread Avoid white flour based products at all costs! These simple carbohydrates are full of sugar that spike up your blood sugar. Instead, you should consume whole wheat or rye products that are high in fiber, protein and complex carbohydrates, which control blood glucose levels and keep you full for longer.    3. Maximize the Magnesium Magnesium is a mineral known to help prevent the onset of Type II diabetes and should be consumed as much as possible. It is best to consume natural sources of magnesium such as spinach, fish, nuts, leafy greens and avocados. All of these foods have been proven to lower the risk of diabetes and can even aid in weight loss.    4. Cardamom is great! Cardamom is a member of the ginger family of spices and comes from Asia as well as South America. The spice is known to regulate Type II diabetes and can be sprinkled on coffee, tea, yogurt and even cereal. The spice is known to help decrease blood glucose levels by eighteen to thirty percent.  5. Buckwheat Buckwheat is an excellent source of fiber that you may have never heard of. It also does wonders for maintaining healthy blood sugar levels. Buckwheat comes in the form of soba noodles, which are a delicious substitute for rice or pasta, as well as in a number of powders that can be added to baked goods or even on top of a slice of (whole wheat) bread.   6. Drink in Moderation Alcohol contains huge amounts of sugar, and anyone trying to watch out for their blood sugar should definitely moderate the amount of alcohol they consume. It is best to occasionally drink wine with dinner, and not after dinner when the same glass of wine could alter insulin levels in the blood.   7. Watch Fat Intake It is important to watch the amount of saturated fats entering the body because these can seriously increase the chances of contracting diabetes. Saturated fats are usually found in fried food and junk food as they are cooked in unhealthy oils.    8. Exercise Daily Getting in exercise each day is critical to maintaining normal blood sugar levels, even if it's a brisk walk in the park.    9. Laughing Yes, this really is one of the tips that will lower your chances of developing diabetes. It was found that those who laugh have lower blood sugar levels than those who don't laugh enough    10. Eat Grapefruit Grapefruit has been proven to aid in weight loss as it affects the glucose metabolism, keeping insulin levels steady.   11. Do Resistance Training Building muscle mass is important for burning more glucose out of your system.  Training once to twice a week could significantly aid in preventing the occurrence of diabetes.   12. Drink Decaf, Not Regular Decaffeinated coffee slows down the rate at which the intestines absorb sugars and speeds up the absorption of sugar by the muscles.    13. Eat Smaller Meals It is best to have a small meal and then another small meal (or a second half of the regular sized meal) later on (at half hour intervals). It is also important to eat regularly so that insulin levels don't spike, but remain stable throughout the day.   14. Get Enough Sleep Sleep deprivation can affect blood sugar and insulin levels so it is important to get enough sleep each night. It is also essential to stop snoring because according to some studies, those who snore are more likely to develop diabetes (because snoring is often tied to being overweight).    15. Learn Relaxation Listen to soothing music or read an interesting book, whatever you need to do to relax. Meditation and yoga can also help if they are done properly and on a regular basis.

Natural Ways to Prevent and Relieve Heartburn, Gas and Other Digestive Woes Read More http://www.ivillage.com/natural-remedies-prevent-and-relieve-heartburn-gas-and-other-digestive-woes/4-b-405446#ixzz1uHFvJtee Sign up for iVillage Special Offers

Sip Cider Vinegar

 If you struggle with heartburn, you might be hesitant to chug something acidic, like apple

cider vinegar. “Yet that’s what many people need to prevent heartburn from ever happening!”

says a gastroenterologist . The connection? Stalled digestion is what keeps food in the

stomach long enough for it to wash up into the esophagus and cause heartburn pain, he

says. “And cider vinegar contains malic and tartaric acids, powerful digestive aids that speed

up digestion so your stomach can empty quickly.” Dilute one tablespoon of apple cider

vinegar in an 8- ounce glass of water and drink before each meal -- you’ll see noticeable

improvements in as little as 24 hours. For the best results possible, pick up some

unpasteurized cider vinegar the next time you’re at a health or whole foods store. Malic and

tartaric acids can be damaged by heat, so you’ll get a heftier dose of these tummy-soothers

if you opt for cider vinegar that’s never been heated.

          

Dawdle at Dinner

If you’re tempted to drag out a meal so you can get a break from your hectic life -- do it!

People who take 30 minutes to eat their largest meal of the day are 32 percent less likely to

be hit with indigestion, gassiness and heartburn compared to people who finish in less than

10 minutes, according to studies . “Plus people who eat at a leisurely pace have less

swallowed air, bloating, cramping and intestinal pain,” adds a Dr.  “If you tend to eat quickly,

just slowing down could completely change the quality of your life.” Can’t seem to break your

speed-eating habit? Try dining in silence. Studies suggest that people who turn off the TV

and radio -- so they’re eating in a calm, quiet atmosphere -- naturally nosh at a more

leisurely, tummy-soothing pace.

Chew Gum

According to researchers, chewing gum after meals prevents heartburn by doubling the flow

of saliva down into the esophagus, where it neutralizes any stomach acid that’s leaking up

from your tummy. You don’t have to chew gum nonstop. Just pop a piece in your mouth

when you feel the first twinge, and chew until your heartburn disappears. That depends on

how the rest of your digestive tract functions! The artificial sweeteners in sugar-free gum

have an odd little quirk: They’re surprisingly good at getting the large intestines moving.

Have a Glass of Peppermint Tea

It’s packed with 40 intestine-soothing natural plant compounds, and sipping three cups daily

can reduce painful cramping and chronic bloating for up to 75 percent of women within 48

hours, say researchers. Time it right by drinking 8 ounces half an hour before each meal.

Peppermint tea can even prevent dyspepsia (that nasty upper-belly pain and bloating that

can drag on for hours after meals), say the researchers. Peppermint’s plant compounds can

make you less prone to embarrassing bouts of flatulence, because they break up large gas

bubbles in the intestines, plus stall the formation of new ones.

Soak in the Tub

Taking warm, soothing daily baths can reduce bloating in as little as 72 hours, according to

researchers at Logan’s University of Utah. The reason: Being immersed in warm water

relaxes the entire central nervous system, and when people feel more calm, cool and

collected, they swallow 67 percent less air than when they’re stressed to the max!  More

good news: A relaxing soak reduces your adrenal glands’ production of damaging stress

hormones -- as stress hormone levels drop, your stomach’s ability to properly digest and

absorb food naturally rises.

Munch Candied Ginger

Nibbling two slices of candied ginger quells the queasies for up to 88 percent of people within 30 minutes, say researchers. That makes this sweet, spicy treat as effective as Dramamine for easing nausea, but without this meds’ sleepy side effects. Bonus: Researchers at India’s Central Food Technological Research Institute say enjoying two slices of candied ginger daily can also help cut your heartburn flare-ups as much as 40 percent. Their studies suggest that ginger’s active ingredients (gingerols and curcumin) not only improve digestion and quell nausea fast; they also prod the gallbladder to produce more bile (a digestive aid that helps break down heartburn-triggering fats).

Eat Rye Bread

Munching on whole-grain rye bread relieves constipation more effectively than laxatives. Plus, it prevents future flare-ups, too, according to researchers . The credit goes to rye’s arabinoxylan -- dietary fiber that improves your belly’s ability to keep food moving at a reasonable clip. The study subjects enjoyed seven slices daily -- but just trading your usual dose of bread for whole-grain rye can do the trick.

Cook Fruits and Veggies

Irritable bowel syndrome (IBS) -- the most common digestive problem nationwide (at least one in five women struggle with it daily) -- can cause terrible bouts of pain, constipation, diarrhea and other symptoms. And while a diet rich in fruits and vegetables helps ease digestive upsets for almost 60 percent of women, there’s a pretty big catch: Raw produce releases irritating hydrogen gas when it reaches the intestines, which causes nasty flare-ups for IBS-prone women. If you suspect uncooked produce could be making your belly upsets worse, try this test: Only eat fruits and veggies that have been cooked, canned, made into soups or processed into juices. If you’re sensitive to fresh produce, you’ll see dramatic improvements in as little as one week.

Relax After Meals

If   If you’re prone to belly pain, bloating or other uncomfortable symptoms after meals, try relaxing in a comfy chair after eating. For five minutes, sit and visualize your symptoms gradually disappearing. Spending a few minutes daily picturing a positive, pain-free outcome helps up to 89 percent of women soothe bellyaches in as little as one week,. That’s because a post-meal serenity break switches on your enteric nervous system, a specialized group of nerves that nourishes your digestive tract, plus secretes the hormones your intestines need to function at their peak

.

    Practice Yoga

   Spending just 20 minutes daily practicing even the most basic yoga poses can reduce your bouts of indigestion by 70 percent in one week and cut your heartburn flare-ups in half, say doctors. Turns out these calming, body-bending moves act just like meditation, dramatically lowering your output of tummy-trashing stress hormones.