Constipation is a condition in which a person finds it difficult to empty the bowels than usual. Medically, it is described as fewer that three stools per week and severe cases are defined as less than one stool per week. The condition is usually caused by lack of fiber, lack of water intake, lack of exercise, laxative overuse, stress, and certain medical conditions like irritable bowel syndrome, multiple sclerosis, and colon cancer.
In line with constipation management, the diet structure is usually high in fiber, since dietary fiber helps promote bowel movement. It also acts as sweep that helps the body get rid of toxic substances, making it clean and resistant to diseases. The following are some meal recipes a person can prepare for constipation.
Oat and Buckwheat Muesli with Pears and Grapes
Oats, wheat, pears, apples, and grapes are great sources of fiber; thus, a meal recipe containing them is qualified for constipation management. According to Heal With Food, the ingredients for the recipe include one cup and a half of rolled oats, half cup of puffed buckwheat, a cup of organic pears (diced), half cup of dried apples (chopped), a cup of red grapes (halved), two tablespoons of ground cinnamon, three tablespoons of brown sugar, and rice milk.
To prepare the meal, the oven is preheat to 160 degrees Celsius. The oats are spread evenly onto a non-stick baking tray and are toasted in the preheated over for about 10 minutes while stirring occasionally. They should be watched closely when toasting, since they may be burned. When done, they are removed from the oven and are allowed to cool down. Once cooled, the oats are transferred into a large glass or ceramic bowl. Then, water is added to the oats and the container is stored in the refrigerator overnight to allow soaking, which is believed to enhance the nutritional value of the oats by letting enzymes break down and neutralize phytic acid, a compound that capable of blocking mineral absorption. After soaking, the dried apples, buckwheat, brown sugar, and cinnamon are added and are stirred well. Finally, the mixture is divided into serving bowls and is topped with grapes and pears. The dish is served with rice milk.
Brown Rice and Black Beans
Brown rice is whole grain rice and it is rich in fiber and carbohydrates, along with some protein, magnesium, iron, potassium, and vitamin B. Meanwhile, black beans is also an excellent source of fiber and protein, along with decent amounts of magnesium, potassium, iron, carbohydrates, and vitamin B. Thus, both are capable of managing constipation when they are combined in one dish.
According to Get Constipation Relief, the ingredients for the recipe include three-fourth cup of brown rice, a can of 14 to 18 ounces of black beans (drained), a stalk of fresh scallion, a tablespoon of olive oil, a medium onion (chopped), two cups of low sodium vegetable or chicken stock, a teaspoon of ground cumin, and one-fourth teaspoon of red pepper flakes, which is optional.
To prepare the dish, oil is added to a large pot and is heated over medium heat. Then, onions and garlic are added ad occasionally stirred for three to four minutes until the onions become translucent. After that, the brown rice is added and is stirred for about a minute. Next, the vegetable or chicken stock is added. The pot is then covered and heat is lowered while the food is cooked for about 35 to 40 minutes. Once done, the black beans and spices are added and stirred. Scallion is added as garnish, prior to serving.
Overall, constipation can be annoying to a person, as the bowel movement and stool passage is limited. Thus, promoting intestinal motility through high fiber meal recipes are utilized in line with its management. Along with proper nutrition, other aspects of constipation management include increased oral fluid intake, an exercise regimen, and stress relief.