Do you suffer from constipation? You’ve probably experienced it at least once in your life. In fact, digestive problems like constipation and bloating can be unpleasant and ruin your day.
Luckily, herbs and spices have been proven to support digestive health, with one spice ranking at the top of the list. Read on to find out which nutritionist-recommended spices can help relieve pain and improve bowel movements, and how to incorporate them into your diet.
What is constipation?
Constipation is having bowel movements less than three times a week and having hard, dry stools that are difficult to pass. Constipation is one of the most common digestive symptoms in the United States. Many things We’re here to support youinclude:
- Changes in diet, such as inadequate fiber and fluid intake.
- Certain medicines that slow down the digestive system.
- Changes in daily life like travelling.
- Stages of life, such as pregnancy and older age.
- Lack of physical activity.
- Increased stress.
- Health conditions such as diabetes and IBS.
In most cases, constipation can be treated with nutritional and lifestyle changes, which includes adding spices that support digestion and healthy bowel function. “Spices can improve digestive health and relieve constipation by stimulating digestive juices, relaxing the muscles of the digestive tract, and encouraging natural bowel movements.” Alyssa Simpson, RDN“Some spices also have prebiotic properties, which aid in the growth of beneficial bacteria in the gut, further supporting digestion and regular bowel movements,” explains the digestive health consultant and owner of Nutrition Resolution.
The No.1 spice for improving bowel movements
Ginger is the best spice to help with bowel movements. Ginger is one of the most effective spices for constipation and exercise. Katrina Cox, MS, RDNOwner of Katrina Cox Nutrition, LLC. Ginger stimulates intestinal contractions, which increases digestive tract movement and moves food through the digestive tract. “It’s also known to aid digestion by increasing stomach acid and improving the activity of digestive enzymes,” she says.
Ginger contains the active compound gingerol, which is known for its digestive, anti-inflammatory and antioxidant properties. In addition to relieving constipation, ginger may also help relieve nausea, bloating and indigestion. Incorporating ginger into your diet is an easy, cost-effective way to promote digestive health and relieve constipation.
Other ways to help with bowel movements
Follow these tips to encourage regularity:
- Hydration: Drinking adequate fluids also helps keep your stool hydrated. Women should aim to consume 91 ounces of fluid from food and drink per day; men should consume 125 ounces.
- Exercise. Plan to exercise 150 minutes a week, or 30 minutes a day. Exercise helps jumpstart a sluggish digestive system.
- Add FiberWomen should aim for 25 grams of fiber per day, and men should aim for 31 grams. Fiber is found in fruits, vegetables, whole grains, legumes, nuts, and seeds.
- Set up Bowel movement schedule: Many people have success with having a bowel movement first thing in the morning, so if possible, try to schedule a trip to the bathroom in the morning.
- use Toilet stool It supports your feet and creates the ideal angle for walking.
How to Include Ginger in Your Diet
Ginger has a strong, spicy flavor similar to pepper. It is used fresh or in powdered form. It can also be eaten pickled or made into ginger candy. Fresh ginger can be sliced or grated and added to teas, stews, marinades, and smoothies. Try these: Healthy Ginger Recipes:
Ginger is safe for most people when consumed in moderation, but in large amounts it can cause abdominal discomfort, heartburn, diarrhea, and throat irritation, all symptoms you’ll want to avoid. If you’re choosing a ginger supplement, the amount of ginger that’s effective for improving digestive health varies widely, says Simpson. “Typically, it ranges from 0.5 to 2 grams per day and should be adjusted based on your personal tolerance and specific health requirements.” (It’s best to consult with your doctor for recommendations.) For reference, one teaspoon of powdered ginger is about 2 grams.
Conclusion
Ginger is a spice that can be easily added to your diet to relieve constipation and encourage bowel movements. It is important to remember that adding ginger is just one strategy you can use to support your digestive health. Nutrition and lifestyle factors such as hydration, fiber, exercise and a toilet schedule are important ways to support digestive health and regular bowel movements. If you continue to struggle with constipation, it is important to consult with your healthcare provider to investigate the underlying cause and find long-term relief.
