Relieve Constipation Easily with Oats

Constipation is a common condition where you have difficulty in passing stools, and the frequency of bowel movements is less than three times a week. One of the best ways to relieve constipation is by making lifestyle adjustments, including dietary changes. Oats are often recommended as a food to help in relieving constipation. In this article, we will go over oats and constipation and the role of oatmeal in relieving constipation.

What are Oats?

Oats are a type of cereal grain that is widely consumed throughout the world. They are packed with a wide range of vitamins, minerals, and fiber, which makes them an excellent addition to your diet. Oats are also loaded with antioxidants, which can help protect your cells from damage caused by harmful molecules called free radicals.

Constipation: Causes and Symptoms

Constipation can be caused by a variety of factors, including the following:

• Low fiber diet
• Dehydration
• Lack of physical activity
• Ignoring the urge to have a bowel movement
• Certain medications
• Medical conditions such as IBS and hypothyroidism

The symptoms of constipation often include:

• Difficulty in passing stools
• Hard or lumpy stools
• Abdominal pain and discomfort
• Bloating and gas
• Feeling of incomplete evacuation of stools

Role of Oats in Relieving Constipation

Oats are an excellent source of dietary fiber, including both soluble and insoluble fiber. Soluble fiber is particularly helpful in relieving constipation, as it attracts water to the stool, making it softer and easier to pass. Insoluble fiber, on the other hand, adds bulk to the stool, promoting regular bowel movements. Research has shown that consuming oats can help in relieving constipation. Oats are well-known for their ability to regulate bowel movements and promote healthy digestion. The high fiber content in oats helps to soften the stool and add bulk to it, making it easier to pass.

How to Prepare Oatmeal to Avoid Constipation

While oats are known for their ability to relieve constipation, some ways of preparing oatmeal can make constipation worse. For instance, adding very little water to your oatmeal will make it thicker and harder to digest, leading to constipation. Here are some ways to prepare oatmeal to avoid constipation:

• Never skip adding water to your oatmeal – consume your oatmeal cooked with enough water
• Add toppings rich in fiber such as blueberries, kiwi fruits, carrots, zucchini, walnuts, cashews, flaxseeds, and chia seeds, spices such as cinnamon and cardamom and dark chocolate or cacao nibs.
• Choose rolled oats instead of instant oats as they contain less processed grains
• Incorporate oats into a well-balanced diet consisting of a variety of fruits, vegetables and whole-grain food items that are high in fiber
• Drink plenty of water and other fluids to prevent constipation

Frequently Asked Questions On Relieve Constipation Easily With Oats

Are Oats Good For Constipation?

Yes, oats are good for constipation because they are high in fiber, specifically soluble fiber, which promotes regularity and makes it easier to pass stool. Oats also help bulk up stool, easing its movement through the digestive tract. Adding fruits, vegetables, nuts, and seeds to oatmeal can further aid in relieving constipation.

How Do You Make Oatmeal Less Constipating?

To make oatmeal less constipating, add high fiber toppings like fruits (blueberries and kiwi fruit), vegetables (carrots and zucchini), nuts (walnuts and cashews), seeds (flaxseeds and chia seeds), spices (cinnamon and cardamom), or dark chocolate or cacao nibs. Drinking enough fluids is also important for moving fiber through your system.

Oatmeal itself is high in soluble fiber, which can help soften stool and relieve constipation. However, processed oats may cause constipation due to their type of fiber.

What Foods Relieve Constipation Quickly?

Foods that can help relieve constipation quickly include high fiber options such as fruits, including blueberries and kiwi fruit, vegetables such as carrots and zucchini, nuts like walnuts and cashews, seeds including flaxseeds and chia seeds, and spices like cinnamon and cardamom.

Whole grains and high fiber cereals such as bran flakes, Weetabix, porridge, muesli, and shredded wheat are also good options. Avoid stodgy foods like white bread and remember to drink sufficient fluids. Oatmeal, with its soluble fiber content, can also help relieve constipation.

What Is A Good Breakfast For Constipation?

A good breakfast for constipation includes high fiber cereals like bran flakes, whole grains, fruits with skin like apples and pears, and nuts and seeds like walnuts, chia seeds, and flaxseeds. Avoid stodgy foods like white bread. Oatmeal is also a good option due to its soluble fiber content, which helps soften stool.

Remember to drink plenty of fluids to help move fiber through your system.

Conclusion

In conclusion, oats are an excellent food option for relieving constipation. They are loaded with fiber and other essential nutrients that can help promote healthy digestion. However, it is essential to prepare oatmeal correctly and consume it in combination with other fiber-rich foods to reap maximum benefits. Additionally, it is crucial to make lifestyle changes, including maintaining a balanced diet and staying hydrated, to prevent constipation.