Relieve Constipation with 5 Probiotic and Prebiotic Foods

Constipation can be the starting point of more significant health problems if ignored. It can lead to various issues, ranging from haemorrhoids and anal fissures to severe conditions like faecal impaction diverticulitis and even affect mental health. Addressing constipation promptly through dietary and lifestyle changes can help prevent these complications and maintain overall health. Let us learn how prebiotics and probiotics can help relieve constipation and which are they.

What are Prebiotics and how do they help with Constipation relief?

Prebiotics are non-digestible fiber that feed beneficial gut bacteria, promoting their growth and activity, which helps alleviate constipation in several ways. 

• Prebiotics stimulate the growth of beneficial bacteria like bifidobacterial and lactobacilli spp bacteria aiding digestion and elimination.
• They add bulk and act as stool softener promoting regular bowel movements
• Fermentation of prebiotics by gut bacteria produces Short-Chain Fatty Acids (SCFAs) that maintain colon health and promote intestinal motility.
• SCFAs have anti-inflammatory properties that help maintain a healthy gut lining.
• Prebiotics help retain water in the stool, keeping it soft and easy to pass.
• Relief in constipation reduces bloating and indigestion leading to better digestive health.

5 Best Prebiotic Foods for Constipation

1. Whole grains like millets, barley and dalia are rich in insoluble fiber add bulk and improve ease of bowel movement.
2. Veggies like garlic, onion are rich in inulin. Beet root, spinach, cabbage rich in fiber and bioactive aid in bowel movement.
3. Chickpeas are rich in fiber, can be included as chana masala with roti.
4. Fenugreek seeds are loaded with soluble fiber which acts as laxative one of the best digestive foods. 1-2 teaspoons of fenugreek seeds can be soaked overnight and consumed in the morning and can be used in other dishes.
5. Fruits like banana and apple are rich in fiber, act as stool softener and ease the bowel movement.

What are Probiotics and how do they ease Constipation and stomach upset?

Probiotics are beneficial live bacteria that support gut health and relieve constipation through several mechanisms

1. Improving Gut Microbiota balance, increases beneficial bacteria and reduces harmful bacteria.
2. Stimulate intestinal motility and produce SCFAs that promote bowel movements.
3. Maintains water content in the intestines, and acts as stool softener.
4. Provide anti-inflammatory effects in the gut.

Promote lacticobacillus bacteria, producing Lactic Acid, acidifying the colon, and increasing peristalsis and stool movement.

5 Best Probiotic foods for Constipation relief and indigestion

1. Kambu Koozh is a non-alcoholic, naturally fermented pearl millet porridge, traditionally consumed as a beverage in rural India is a good probiotic for gut health. This unique porridge undergoes a two-step fermentation process—both before and after cooking. Kambu Koozh is highly nutritious and promotes health due to its therapeutic properties, including the prevention of diarrhea and constipation.
2. Dahi or curd contains live cultures like Lactobacillus and Bifidobacterium. Can be consumed plain or used in raita, smoothies, and curries. Chaas (Buttermilk) can be spiced with cumin, mint, and salt for added flavor and alleviate indigestion.
3. Panta Bhaat is a traditional fermented rice dish from eastern India, made by soaking cooked rice in water overnight. The fermentation process introduces beneficial bacteria like Lactobacillus, making it rich in probiotics that aid digestion, improve nutrient absorption, boost immunity, and prevent constipation. This simple, nutritious dish enhances gut health and overall well-being.
4. Ambali is a traditional fermented beverage made from finger millet (ragi) or other grains, popular in parts of southern India. The fermentation process introduces beneficial bacteria, making Ambali rich in probiotics that aid digestion, improve nutrient absorption, boost immunity, and prevent constipation. This nutritious drink supports gut health and overall well-being.
5. Home made naturally fermented pickle is a good home remedy for constipation due to their probiotic content, which promotes a healthy gut microbiome and regular bowel movements. They also relieve indigestion and enhance nutrient absorption. However, some are very hot in taste and due to their high sodium content, it's important to consume them in moderation and stay hydrated. 

Remember, it's all about finding the right balance and listening to your body's signals for optimal digestive health. You can also consider adding Actifiber Natural Gut Strength with Synbiotic Advantage to your diet to bring back balance and reset your gut microbiome. ActiFiber Natural Gut Strength contains clinically proven ingredients and a perfect blend of prebiotics and probiotics to reduce bad bacteria, increase good bacteria, enhance overall gut microbiota, and ease constipation, indigestion, bloating, and other digestive issues. It strengthens gut immunity and supports digestive health.