Foods that fight inflammation : Road to Good Health

How many times we have heard this

You are what you eat, right?

But what does that mean? How to use food to help your body fight inflammation

Here is how your food affects inflammation in your body, and what that means for your health.

The choices you make at the grocery store can have an impact on the inflammation in your body. The good news: Foods that are anti-inflammatory tend to be the same foods that can help keep you healthy in other ways, too.

So eating with inflammation in mind doesn’t have to be complicated or restrictive.

Incorporate more of these delicious, natural anti-inflammatory foods into your diet to promote healthy habits in yourself and your family:

1. Whole grains

Eat these to gain more fiber, which has been associated with fewer signs of inflammation. They also have a lower glycemic index, for those watching blood sugar levels.

Try out Buckwheat and chia seed porridge or oatmeal porridge bowl.

2. Berries and tart cherries

Fruit, in general, is high in antioxidants, and berries, in particular, have anti-inflammatory properties because they contain polyphenol and anthocyanin.

Next time pair up your yogurt with fresh berries or cherries.

3. Olive oil

This plant-based fat is great for a heart-healthy diet and contains healthy oleic acid. It’s also delicious and fits in well with the Mediterranean diet.

4. Cruciferous vegetables

Vegetables in the cabbage family contain numerous nutrients, including antioxidants, which protect the body from the free radicals which can prompt inflammation.

5. Fatty fish

Cold-water fish like salmon and sardines contain omega-3 fatty acids, which have significant anti-inflammatory properties if eaten a few times a week. Those who don’t like fish may want to consider fish oil supplements instead.

Eat this zoodles recipe with salmon: http://trainleanpt.com/blog/2017/9/5/avocado-pesto-zoodles-with-salmon

6. Tomatoes

Tomatoes are rich in lycopene, an antioxidant that may reduce inflammation in the lungs and elsewhere in the body.

7. Peppers

These, too, contain antioxidants: in this case, vitamin C. They also contain capsaicin, a chemical which reduces inflammation.

Check an amazing recipe here: https://www.plantbasedcooking.com/recipe/stuffed-peppers/

8. Leafy greens

Spinach, kale and other dark leafy greens contain an abundance of healthy compounds including vitamin E, calcium, iron, and phytochemicals that help reduce inflammation.

This is a good kale smoothie recipe to try: https://www.wellplated.com/kale-pineapple-smoothie/

9. Apples

Apples, like most other fruits, contain healthy phytonutrients that help protect against age-related diseases.

10. Nuts

Walnuts contain omega-3s, almonds and macadamias contain oleic acid, and nearly all nuts contain antioxidants — key ingredients in helping the body fight inflammation. Many nuts and their oils are also considered healthy fats.

I personally like California walnuts: https://californiawalnuts.in/

11.Beans

Particularly important for those who eat little or no animal protein, beans contain lots of vegetable protein as well as fiber.

This is my favourite weekend dinner idea: Sundried Tomato and Kidney Bean Chili

12. Soy and soybeans

Soy-based foods contain a high amount of vegetable-based protein, as well as isoflavones, which may help reduce inflammation in women. Avoid highly processed soy that may contain additives, and go for tofu, soymilk, and edamame.

Here is a guide to choose right SOY: https://holisticdetoxpri.wordpress.com/2020/06/22/confused-about-eating-soy-the-good-and-the-bad/

13. Oranges

Are an excellent source of vitamin C and potassium, and they also contain fiber, calcium, and folate. The fiber and folate in oranges may help keep your heart healthy, and vitamin C is essential for immune system function, strong connective tissue, and healthy blood vessels.

14. Carrots

Carrots are rich in the antioxidant beta-carotene, which helps reduce free radicals in the body.

15. Low-fat dairy

Dairy can prompt inflammation in certain sensitive people, but high-quality and low-fat dairy products like good cheese and yogurt are an excellent source of protein, probiotics and calcium.

16. Beets

Beets are one of those colourful vegetables with ample fiber, vitamin C, and phytonutrients. If you hate canned beets, make sure you give fresh beets a try — they are completely different.

17. Orange winter squash

Like carrots, orange winter squashes like the sweet butternut squash contain plenty of the antioxidant beta carotene.

18. Onions

Besides being delicious, onions contain anti-inflammatory chemicals like the antioxidant quercetin, which naturally inhibits histamine.

19: Sweet Potatoes

Another healthy carbohydrate, sweet potatoes also contain fiber, antioxidants, and the phytonutrient beta carotene.

You can even use Sweet potato as a Healthy Toast replacement.

20: Tea

White, green, and oolong tea, in particular, contain phytonutrients and flavonoids which help reduce inflammation.

21: Pineapple

Pineapple is loaded with vitamin C and contains an enzyme called bromelain which may help stimulate protein digestion, reduce inflammation of the gut, and boost immune function.

22. Mushroom

Antimicrobial, antiviral, and anti-inflammatory properties and contain a variety of compounds that can help to improve immunity and lower inflammation throughout the body. Mushrooms are a great source of protein, fiber, and various B vitamins, too.

23. Spices and herbs

Turmeric contains the active compound curcumin, it has strong anti-inflammatory properties and has been used for thousands of years as a medicinal herb.

Ginger contains a bioactive compound, gingerol. It is not only a major immune booster and inflammation fighter, but its root can also be used in tea to aid digestion.

Try out this delicious drink :

Jamu Juice (Turmeric Ginger Drink)

Garlic contains sulfur compounds that stimulate our immune system to fight inflammation and illness. It’s also antibacterial and anti-fungal.

I hope these foods will help you to fight with your body inflammation. Can check more about inflammation on my Detoxpri Podcast:

https://podcasts.apple.com/in/podcast/detoxpri/id1516689115?i=1000476937248

Feel free to share your comments and feedback 🙂

By Priyanshi Bhatnagar

Confused about eating soy? The Good and the Bad

So I remember when I was consulting one of my female clients, during the middle of our online consultation, she asked..

| Are soy products safe to consume for females?

It wasn’t a new question for me to be asked during my counselling, but I realised that people are always confused with soy consumption.

Since, soy is widely consumed, not only as a source of plant-based protein but also as an ingredient in many processed foods.

However, soy remains a controversial food — some praise its health benefits, while others claim it could be bad for you.

For vegetarians, vegans, and other dieters who have come to rely on this common meat alternative in their diets, grocery store items rich in soy have developed scary reputations for a purported “disease risk.” Some previously published research can be downright scary, with claims that increased soy can mess with your hormones, the thyroid, and possibly cause cancer.

So which side of this debate is actually right???

— does soy deserve that health halo, or should you swear the stuff off of your shopping list for good?

As is often the case when it comes to nutrition, the answers aren’t black and white. But for the most part, “Soy-based foods are some of the best foods you can eat on the planet.

But

What Is Soy

Soybeans are a type of legume that can be eaten whole or processed into a variety of forms. Soy includes a wide variety of foods, including edamame, products made from whole soybeans, fermented soy foods, more processed soy-based foods, as well as supplements.

Soy is high in plant-based protein and a good source of many nutrients and phytochemicals.

Can check the nutritional value:

https://www.healthline.com/nutrition/foods/soybeans

It’s important to think about all foods in context. Eating plant-based foods in their closest-to-nature (a.k.a. least processed) form? Super nutritious. While taking supplements made with the compounds in soybean? Not so much.

“That’s where we’ve seen health risks”. Those supplements are linked to increased disease risk, while real, whole foods are linked to decreased disease risk.

Does eating soy affect your hormones?

The controversy around soya comes down to its uniquely high content of isoflavones. These compounds have oestrogenic properties, which means they act like oestrogen, the primary female sex hormone, and bind to oestrogen receptors in the body – and have been blamed for raising the risk of breast cancer (as well as prostate cancer for men). But is this really the case?

Experts still don’t know everything there is to know about soy. But research in recent years suggests that moderate consumption of minimally processed soy foods not only isn’t bad for you, it probably has some benefits. Here’s how the unique phytochemicals in soy may offer several health advantages.

1. May help lower cholesterol

Soy may improve cholesterol levels, especially LDL (bad) cholesterol.

It is found that eating soy products reduced LDL (bad) cholesterol and total cholesterol while raising HDL (good) cholesterol. However, soy supplements didn’t have the same cholesterol-lowering effect as eating soy foods.

Fiber seems to play an important role in the cholesterol-lowering effects of soy. The soy with fiber reduced LDL (bad) cholesterol more than twice as much as soy protein alone.

2. May affect fertility

Soy appears to be beneficial for fertility, as long as you don’t eat too much.

Soy consumption was associated with improved outcomes for women undergoing fertility treatments with assisted reproductive technology. That’s likely because soy’s isoflavones help neutralize the BPA’s endocrine-disrupting effects.

Women who ate soy before in vitro fertilization (IVF) were more likely to have a successful pregnancy than those who did not.

3. May reduce menopause symptoms

Isoflavones are a class of phytoestrogens found naturally in soy that acts as a weak estrogen in the body.

Estrogen levels decrease during menopause, leading to symptoms like hot flashes. Since soy acts as natural estrogen, it may help reduce these symptoms.

Soya’s benefits also depend on the type we consume. Isoflavone content varies in unprocessed soybeans, such as edamame beans, compared to processed soy foods – and the closer the food is to the soybean, the higher its isoflavone levels.

The only thing I can say is that its safe to consume soy foods in amounts consistent with Asian diet, including tofu, fermented soy foods and soymilk, but studies shown that the more soya is processed, the lower the level of isoflavones, which we think are protective elements.

Even so, the like-mindedness clearly indicates health benefits from eating soya – even if that’s simply because it replaces unhealthier foods.

So finally I come up with The Best (and Worst) Types of Soy to Eat

To reap soy’s potential benefits, you need to pick minimally processed forms of soy — think tempeh, tofu, miso, and edamame.

These foods serve up soy’s entire nutritional package without added sugar, unhealthy fats, sodium, or preservatives that you usually find in highly processed foods.

Soy processed like meat analogs, soy bars, soy yogurts, or protein powders usually only contain soy protein isolates, rather than nutrition from the whole soybean, are lower in nutrient density.

As for how often you should eat soy? As with all foods, moderation is the way to go.

By Priyanshi Bhatnagar

10 Creative Yogurt Based Healthy Snacks

And, I remember when I ask for someone one of my closes, about their usual daily snacks. At the start of the list comes the packed, unhealthy names…

This discussion often leave me with so unhealthy stuff

And it’s not right.

So, I found Snack time doesn’t have to be unhealthy. There can be healthy and tasty ways of snacking for all. Here is my secret healthy ingredient to make healthy and portable nutrient-rich snacks that are a great low-calorie.

Yogurt is one of my favourite foods and so versatile. It’s creamy, delicious, healthy and comes in all sorts of flavours you can blend into a variety of snacks. It makes a healthy, filling snack any time of day. Greek yogurt has a thicker texture and more protein and probiotics.

Yogurt and yogurt-based snacks are quick and easy and I feel good continuing to eat them because the carbohydrates and protein keep them fueled through their various activities. Plus, it is an affordable, nutrient-rich snack that continues to support their growing muscles and bones.

1. Yogurt Tzatziki dip

Stir together plain yogurt, chopped cucumber, olive oil, minced garlic, salt, chopped fresh mint and chopped fresh thyme. Serve dip with pita bread or crunchy veggie sticks.

https://www.wholesomeyum.com/easy-greek-tzatziki-sauce-recipe/

2. Peanut butter Yogurt dip

Stir together peanut butter, vanilla yogurt and cinnamon for an easy peanut butter yogurt dip, pair it up with sliced banana or apple.

3. Yogurt Parfait

For rushed mornings, quick afternoon breaks, or pretty much any busy time at all, this combo is a no-brainer. Top yogurt with low-fat granola and fresh fruit and chopped nuts for a speedy snack.

4. Yogurt Pesto dip

Combine 1 ½ cups plain Greek yogurt with ½ cup pesto (homemade or store-bought, basic basil or variety of your choice), and mix until smooth. Pair it with roasted vegetables, whole wheat pasta or use as a dipping sauce for chicken, fish, or steak. Spread it on a sandwich, use it as a base for dressing — the possibilities are truly endless because this rockstar sauce goes with pretty much everything.

5. Guacamole

Tex-Mex lovers swear by this dip for creamy, tangy guacamole. Just add a dollop or two of Greek yogurt to your favourite guac recipe and wait for the rave reviews. Bonus: it helps stretch the avocados, for those times when unexpected (or super-hungry) guests show up.

Can check the recipe here :

https://www.justataste.com/creamy-greek-yogurt-guacamole-recipe/

6. Nutella Yogurt

Another easy spread. Add a spoonful of Nutella to a cup of plain Greek yogurt. Sweet, chocolaty, and full of protein — sounds like the perfect snack to us! You can use this mix as a dip for your favorite fruit, too.

7. Overnight Oats

Oats are usually eaten for breakfast (hence the name), but they’re a great snack anytime you need a protein boost. In a bowl, mix together rolled oats, Greek yogurt. After that, the sky’s the limit — add nut butter, seeds, honey or maple syrup, cinnamon, fresh or dried fruit, granola, or even chocolate chips for some flavor and texture. Cover the mixture and let it sit in the fridge overnight or for a few hours until the oats begin to soften.

8. Frozen Yogurt-Covered Berries

Stay cool with these frozen snacks. Dunk pieces of fresh fruit in Greek yogurt (hint: skewering small berries with a toothpick makes it less messy) and spread out on a baking sheet. Store in the freezer for 15 minutes or until hard. This works with any variety of berries.

9. Fruit Yogurt Popsicles

A homemade version of that store-bought yogurt popsicle, but so much healthier, made with your own blend of favorite fruit and yogurt.

Can check the recipe:

https://www.theidearoom.net/yogurt-fruit-and-granola-popsicles/

10. Spinach-Power Smoothie

Refuel your tiring evening with this smoothie full of calcium, iron-rich spinach and flaxseed (for a healthy dose of that Omega-3s). Blend up ½ cup vanilla Greek yogurt with 1 cup milk (of your choice), 1 tablespoon peanut butter, 2 cups spinach, 1 banana, 3 strawberries, and 1 teaspoon flaxseed.

What are your favorite ways to eat yogurt?

By Priyanshi Bhatnagar

8 Proven Steps to Lose Weight Instead of Counting Calories + 9 My Personal Strategy

My previous article was entirely emphasised on why we should stop counting calories for overall health benefits.

But while I focused on reasons to stop counting calories and it impacts our physical and mental well being.

So, here I bring out the healthy ways of getting the result of most of your health goals naturally and holistically.

This is exactly how we should do for better longterm health.

Instead of pulling out your logbook and pens, follow these tips and you’ll naturally begin to drop weight while healing your body and satisfying hunger pangs, ensuring your belly doesn’t constantly ring the alarm that’s it’s hungry. Speaking of which, to curb your appetite quickly and easily—without diet pills or counting calorie plans—don’t miss our essential healthy eating ways.

1. Listen to your body: Notice the sensations your my body before, during, and after eating.

Think about what you eat makes you feel. Is it satisfying? Enjoyable to eat? Does it keep you full until lunch or does it leave you wanting a snack after an hour?

“For example, does the meal gives you sustained energy or do you have an energy crash?”

2. Tune in to what your body actually wants.

Healthy eating encourages you to get back in touch with your body’s own signals that tell us what to eat and when rather than relying on external cues like strict diet rules.

“Diet culture has disconnected us from our bodies and the wisdom that lies within it.” If we were to get out of our head and listen and connect to our body, we’d eat a lot differently.

3. Eat more plants and whole foods.

Fill up on foods containing fiber, healthy fats and phytonutrients like fruits, nuts, beans, virgin plant oils, non-starchy veggies, minimally processed whole grains, and fish, as well as yoghurt with live probiotics.

Cheese, eggs, poultry and unprocessed red meat can be eaten in moderation.

4. Eat fewer processed foods.

It’s best to minimize your intake of ultra-processed foods such as chips, candy, soda and packaged snack cakes — basically anything containing ingredients like artificial flavours, hydrogenated oils and emulsifiers.

5. Cook at Home more.

Take a break from those nightly takeout orders. Take-out and restaurant meals are often high in sugar, sodium and unhealthy fat — not to mention the portion sizes can be excessive. When you’re preparing your own food, however, you’re in charge of the ingredients that go into each meal to assure they align with your health goals.

6. Make a Nutrition checklist.

Make sure all the 5 major food groups have an appearance. (How many servings of fruits did you have today? Did any of your meals contain healthy fats like avocado, olive oil, or nuts?) Keep notes on how many servings of each food group you had-it’s the best way to ensure you get everything you need while avoiding empty-calorie foods.

7. Understand Meal portions.

Three ounces of meat is about the size of a deck of cards, a half cup of grains is roughly the size of your palm, and one cup of veggies is equivalent to a medium-sized fist. Stick to those approximate measurements so you don’t eat too much.

8. Follow the 80-20 rule

Because creating healthy habits takes time, be sure to leave room for error during your weight-loss journey. The idea is simple: just eat healthfully 80 per cent of the time and leave 20 per cent of the time to splurge. That way, you won’t feel guilty and stressed if you happen to nab a slice of pizza at your cousin’s backyard party.

Just try to keep the bar high on your indulgences. For example, make your own homemade desserts using quality ingredients instead of buying those packaged, processed cakes.

Here are my 9 personal things I do instead of counting calories:

1. I always eat when I’m hungry.

2. I eat foods that I’m actually in the mood to eat.

3. I put my full attention on the meal in front of me.

4. I sit down when I eat.

5. I chew every bite before taking another.

6. I enjoy the flavours, texture, mouthfeel, sounds, richness, crunchiness or softness, saltiness or sweetness.

7. I make an effort to eat healthy foods and make an equal effort to eat the healthy foods that taste good to me.

8. I sometimes choose to eat foods purely for the please of eating them, even when they are not “healthy”.

9. I sometimes choose to eat more food than is comfortable, either because the food tastes really good or because I know I won’t have time to eat again for a while (such as during a busy workday).

It’s empowering to know that your body knows best. It validates all of those signals your body sends you a moment to moment, even the urge to eat a little something extra at the end of a meal.

Now before you go, I’d love to hear your opinion in the comments below.

11 Top Reasons Why You Should Stop Counting Calories

(…)

And every time, my friend jump to her calorie calculator whenever eating the food.

But for how long could she continue this habit of calculating every meal?

You’ll have to wait to find out. But first, let’s take a look at how I find people calculating calories….

It’s a funny thing for me to see, as the more u count calories, the less u are paying attention to the food in front of you. It is like looking at a spreadsheet on a plate. All you see is numbers.

Counting calories is a time-consuming, soul-sucking practise that’s actually a lesson in futility, as far as I’m concerned. Yet people continue to do it. They pull out their calorie-tracking apps and plug-in whatever foods they’ve eaten, feeling guilty when they go over their “recommended” calorie amounts, then running to the gym to try to undo it all. And I can’t blame them: The idea that monitoring all your calories is key for ”weight loss” is a popular one.

Let me tell you weight loss is about so much more than calories. It encompasses exercise, how you sleep, how stressed you are, and health issues that you may not be able to control, like hormonal changes. That’s why, if losing weight is your goal, it’s important to acknowledge how individual a process it is and figure out how to do it in a way that’s healthy for you.

Reasons to Stop Counting Calories

1) Labels can lie

Seriously. Labelling laws allow a 20% margin of error on the nutrition facts panel. That means your 100-calorie snack pack could be 119 calories. Or that 500 calorie Internet dinner could be nearly 600 calories.

2) Nutrients vary by season, variety, ripeness, etc

There is no way food companies or the USDA could have the nutrient analysis of every variety of food from every region from every season from different growing conditions (i.e organic vs. conventional) and every other variable for nutrients, including calories.

That super-sweet summer fruit likely has more calories (and valuable nutrients) than that tasteless, pick one from the dead of winter. Which one would you rather eat?

3) “More calories equals weight gain” is not an exact science

Trouble is, when you focus on calories, you’re likely to eat less fat (since fat is more calorie-dense than carbohydrate and protein). And when you eat less fat, you’re likely to eat more carbohydrates. See the problem?

4)Focusing on calories often means we restrict healthy foods

This especially happens when it comes to fat. We often omit higher fat foods simply because they are higher in calories without taking into consideration what benefits we might get from them, such as staying fuller for longer and getting necessary nutrients, like fat-soluble vitamins.

5)You don’t know how many calories your body is absorbing from food

Everything from how your food is processed to how much fiber it contains determines how many calories you’re absorbing from it. Even the bacteria in your gut may play a part in how you digest food and how many calories you derive from it.

For example, you’ll absorb more calories peanut butter versus whole peanuts. Due to size differences, one sweet potato varies in calories from another before you even take it off the shelf at the store. Calories absorbed is a complex business that’s light years beyond any calorie-counting app on the market.

6)Counting calories can encourage you to ignore your hunger cues

Focusing entirely on calories, instead of the quality of the food you’re eating and how you actually feel before chowing down (hungry, bored, stressed, etc.), can wreak havoc on those precious hunger cues you’re born with.

Whether you’re eating just because you “have calories left,” even though you’re not truly hungry, or you’re not eating because you’ve “gone over” your calorie allotment for the day, but you’re actually still hungry, you’re doing the same thing: ignoring what your body is trying to tell you.

Trust your body, because it knows what it needs a lot more than some random number or tracker

7)Calorie counting adds to the misconception you can “work off” the food you eat

Nope. Your body doesn’t burn off food calorie-for-calorie like that.

Let me emphasize that “it is where the calories come from that is crucial” in determining whether your body is tempted to store them as fat, use them for energy, or apply them to some other mechanism.

Plus, if you do routinely overindulge then try to work it off in the gym, you’ll be exercising for a very long time, depending on the size of the junky meals you’ve eaten. This, in turn, may cause you to become hungrier…and eat more. Vicious cycle? Definitely.

The good news is that when you only overeat from time to time, your body can handle those extra calories without making you gain weight. It’s when you overeat on a more frequent basis that you can get into the weight-gain territory.

8)It puts us in a restrictive diet mentality

Restriction leads to feelings of deprivation, which leads to feelings of desperation, which leads to binges or obsessive thoughts or cravings, which leads to feelings of guilt or shame, followed by more restriction and over and over”. This is completely normal and not caused by a lack of self-control or willpower — it’s because your body is sensing that restriction.

9)You might fixate on a number rather than on nutrition

If you’re counting calories, you might end up excluding certain nutrient-dense foods from your diet just because they’re higher in calories: think avocados, salmon, olive oil, walnuts or chia seeds. Instead, you might go for something with less nutritional value ― like, say, a 100-calorie pack of crackers ― just because it will help you stay under your allotment for the day.

From a health perspective, it is better to focus on the quality of the diet ― e.g. avoiding ultra-processed foods and eating adequate amounts of produce.

10)You may develop an unhealthy relationship with food.

For some, counting calories (or any other eating plan that requires strict adherence) can lead to an obsession with food, which can result in disordered eating habits and increase anxiety and depression.

If you have a medical condition that requires a specific diet, it should be monitored by a health professional, such as a nutritionist.

11)You may be able to lose weight this way, but keeping it off will be a challenge

Indeed, restricting calories may yield weight loss in the short term, but for many people, it’s not sustainable. And it’s not because of a lack of effort or willpower.

“Eventually the body begins to fight back, activating multiple overlapping mechanisms for preventing weight loss that was developed in our evolutionary past when food was scarce.”

In the end, calories matter, but the number of calories we eat — and burn — are both influenced long-term by the types of food we eat,”

Now before you go, I’d love to hear your opinion in the comments below.

By Priyanshi Bhatnagar

Constipation Cure: It’s Not as Difficult as You Think

Constipation is an incredibly common problem. It can be caused by foods you eat or avoid, lifestyle choices, medication or disease.

Constipation relief may be as close as your kitchen!

These natural home remedies for constipation will help get your bowels back on track.

1. Sesame seeds

Sesame seeds make great home remedies for constipation. The oily composition of sesame seeds works to moisturize the intestines, which can help if dry stools are a problem and provide constipation relief. Add the seeds to cereals or salads for crunch, or pulverize them in a coffee grinder and sprinkle on food like a seasoning.

2. Mint or Ginger tea

Peppermint contains menthol, which has an antispasmodic effect that relaxes the muscles of the digestive tract. Ginger is a “warming” herb that causes the inside of the body to generate more heat; this can help speed up sluggish digestion.

Here is the recipe https://www.verywellfit.com/ginger-tea-recipe-88180

3. Lemon water

The citric acid in lemon juice acts as a stimulant to your digestive system and can help flush toxins from your body, providing constipation relief. Squeeze fresh lemon juice into a glass of water every morning, or add lemon to tea.

4. Cup of coffee

Caffeinated coffee can stimulate your gut in the same way that a meal can. Coffee may also contain small amounts of soluble fibers that help prevent constipation by improving the balance of your gut bacteria. Coffee is also a diuretic, however, so make sure to keep drinking water or your constipation could become worse.

5. Prune Juice and Prunes

Prunes are high in fiber and sorbitol, a carbohydrate the body digests slowly. As the fiber and sorbitol move along the intestines, they collect water which softens fecal matter. Start with an 8 oz glass of prune juice or 2-3 prunes.

6. Water

Staying hydrated facilitates digestion and supports muscle function. When the body receives enough water, the digestive system can process nutrients and move wastes along smoothly. Generally, you should divide your body weight in half, take that number and drink that many ounces of water.

7. Baking Soda and Warm Water

Mix one teaspoon of baking soda in a quarter cup of warm water. Supposedly, this mixture should relieve pain and pressure associated with constipation, and the bicarbonate is believed to reduce the symptoms associated with heartburn. The faster you drink it up, the more effective it seems to be.

Anything else?

Constipation is an uncomfortable problem with a number of underlying causes.

If this is a problem for you, then you should definitely speak to your nutritionist to identify the potential cause and find an effective treatment protocol.

That being said, many of the natural home remedies in this article can also provide significant relief.

By Priyanshi Bhatnagar