Category Archive: Constipation

August 6th, 2024

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Soaked Chia Seeds: A Natural Remedy for Constipation and Bowel Regularity

Constipation can be an uncomfortable and sometimes painful condition that affects many people. While there are numerous remedies available, natural solutions are often the best choice for promoting overall health. One such natural remedy is chia seeds. These tiny seeds, when soaked, can be incredibly effective in relieving constipation and promoting regular bowel movements. Let’s explore how soaked chia seeds can help with digestive health and offer some tips on how to incorporate them into your diet.

Understanding Chia Seeds

Chia seeds are derived from the Salvia hispanica plant, which is native to Central and South America. They have been used for centuries as a source of nutrition and medicinal benefits. Chia seeds are packed with essential nutrients, including omega-3 fatty acids, antioxidants, protein, and dietary fiber. It is their high fiber content that makes chia seeds particularly beneficial for digestive health.

The Role of Fiber in Digestive Health

Fiber is crucial for maintaining a healthy digestive system. It adds bulk to the stool and helps it move smoothly through the digestive tract, which can prevent and relieve constipation. There are two types of dietary fiber: soluble and insoluble. Chia seeds contain both types, but they are especially rich in soluble fiber. When chia seeds are soaked in water, they absorb the liquid and form a gel-like substance. This gel can help to soften stools and make them easier to pass.

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How Soaked Chia Seeds Relieve Constipation

Increase in Stool Bulk

When soaked, chia seeds expand and form a gelatinous texture due to their soluble fiber content. This gel adds bulk to the stool, which helps stimulate bowel movements and relieve constipation.

Hydration

Chia seeds can absorb up to 12 times their weight in water. This helps to keep the stools hydrated and prevents it from becoming dry and hard, which is a common cause of constipation.

Lubrication of the Digestive Tract: The gel formed by soaked chia seeds acts as a lubricant, making it easier for the stool to pass through the intestines.

Promotion of Healthy Gut Bacteria

The fiber in chia seeds serves as a prebiotic, providing nourishment for the beneficial bacteria in the gut. A healthy gut microbiome is essential for regular bowel movements and overall digestive health.

How to Soak and Use Chia Seeds

To get the most benefits from chia seeds, it’s important to soak them properly. Here’s a simple guide:

Measure the Seeds: Start with 1-2 tablespoons of chia seeds.

Add Water: Mix the chia seeds with 1 cup of water or any liquid of your choice (such as juice or almond milk).

Stir Well: Stir the mixture to ensure the seeds are evenly distributed in the liquid.

Let It Sit: Allow the mixture to sit for at least 15-30 minutes. The seeds will absorb the liquid and form a gel. You can also prepare them the night before and let them soak overnight in the fridge.

Consume: You can eat the soaked chia seeds on their own or add them to smoothies, yogurt, oatmeal, or salads.

Incorporating Soaked Chia Seeds into Your Diet

Here are some delicious and easy ways to incorporate soaked chia seeds into your daily routine:

Chia Pudding: Mix soaked chia seeds with your favorite plant-based milk (coconut milk, almond milk, cashew milk, etc), sweetener, and toppings like fruits and nuts for a nutritious breakfast or snack.

Smoothies: Add a spoonful of soaked chia seeds to your morning smoothie for an extra fiber boost.

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Yogurt Parfait: Layer soaked chia seeds with yogurt, granola, and fresh berries for a tasty and filling parfait.

Oatmeal: Stir soaked chia seeds into your oatmeal for added texture and nutrients.

Salads: Sprinkle soaked chia seeds over your salads to enhance the nutritional value and aid digestion.

Precautions

While chia seeds are generally safe for most people, it’s important to consume them with enough water. Eating dry chia seeds can cause them to expand in the esophagus and cause a blockage, especially if you don’t drink enough fluids. Always soak chia seeds before consuming them.

Conclusion

Soaked chia seeds are a natural and effective remedy for relieving constipation and promoting regular bowel movements. Their high fiber content, combined with their ability to absorb water and form a gel, makes them an excellent addition to your diet for digestive health. By incorporating soaked chia seeds into your daily routine, you can enjoy their numerous health benefits and maintain a healthy digestive system naturally.

Constipation, Nutritional Information On Seeds

September 19th, 2020

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Connection Between Sleep And Constipation

Lately I noticed that there is a connection between my sleep pattern and my bathroom habits. The lesser sleep I get, the worse my IBS (Irritable Bowel Syndrome) symptoms get. When I only clocked in 5 hours of sleep, the IBS symptoms exacerbated. During the Movement Control Order imposed on us recently when we were quarantined at home for months, I caught up on my sleep and had the most sleep that I ever got in my entire adulthood. All the health issues that I had magically resolved on their own, from painful PMS breasts to IBS and I noticed a stronger immune system too.

Sleep is big part of our overall health, since it impacts our immune system, energy levels, and even our mental wellbeing. But did you know sleep can affect our poop, as well? And it is scientifically proven. While it may seem disconnected, sleep plays a role in how often we poop, the types of bowel movements we have, and even things like gastrointestinal (GI) disorders.

When we get too little sleep or too much, it throws our body out of whack and that includes our GI system, which functions via nerve signaling, hormones, and electrolyte balance. If possible, try to get seven to eight hours of sleep.

Digestive health experts have long believed that sleep quality and GI symptoms such as bloating, constipation, excessive flatulence and diarrhea are connected in some ways, especially among people with irritable bowel syndrome (IBS). Research even suggests that sleep disruptions might trigger flare-ups of inflammatory bowel disease. Sleep disorders and poor sleep may also affect the immune system and, in turn, GI health. People who already deal with IBS or other gastrointestinal discomfort may very well notice that their symptoms get worse when they don’t get enough sleep or have poor quality sleep.

Our bodies follow a 24 hour sleep/wake cycle, also called our circadian rhythm. When this cycle is disrupted by sleeping less than the ideal amount of sleep per night, our intestinal cells and gut microbes are directly impacted. As a result, this can cause processes like digestion and excretion to be significantly slowed down. And you might even notice that it throws off your usual poop schedule. Thus, it’s important to go to bed and wake up at the same time every day — even on the weekends — so your body can fall into a rhythm, and stay on track.

Getting the right amount of sleep can act as a solid preventive health measure and, if you’re already living with GI discomfort or IBS, it won’t hurt to work on improving your sleep schedule. Regular sleep pattern and sufficient sleep could reduce the amount of stress you live with—which, by the way, could improve your digestive health too.

Sleep is a big part of our overall health, since it impacts our immune system, energy levels, and even our mental wellbeing. But did you know sleep can affect our poop, as well? And it is scientifically proven. While it may seem disconnected, sleep plays a role in how often we poop, the types of bowel movements we have, and even things like gastrointestinal (GI) disorders.

Constipation, Health Issues

January 8th, 2016

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Chia Seeds Health Benefits

Recently I had an ‘accidental discovery’. I discovered that chia seeds help to move my bowels really well! I am so glad that I chanced upon this discovery when I added a teaspoon heap of chia seeds into my morning hot chocolate drink. For someone who needs laxative occasionally, I am so happy that I can now evacuate all the gunk and junk from my bowels at least twice a day. BLISS!!

My morning milk coffee with chia seeds:

Sometimes, I would drizzle a little extra virgin coconut oil into my beverage.

I also throw in 1 to 2 teaspoon full of chia seeds into my kids’ daily fruit smoothie and have it blitzed for about 20 seconds. This would come in really handy for my youngest daughter, who is also prone to constipation.

If you are constantly suffering from constipation, you may like to try adding 1-2 teaspoon of chia seeds into your diet everyday.

Food For Thought

Nutritional breakdown of chia seeds
According to the USDA National Nutrient Database, one ounce of chia seeds (approximately 28 grams) contains 138 calories, 8 grams of fat, 12 grams of carbohydrate, 10 grams of fiber and 5 grams of protein.

Eating one ounce of chia seeds per day would provide 18% of daily calcium needs, 27% of phosphorus, 30% of manganese and smaller amounts of potassium, zinc and copper.

When compared to flaxseed, chia seeds provide more omega-3s, calcium, phosphorus and fiber – all essential nutrients that most people are not getting enough of.

The Word Chia Spelled With Chia Seeds

Health Benefits Of Chia Seeds

1. Chia Seeds Are Loaded With Antioxidants

Another area where chia seeds shine is in their high amount of antioxidants. These antioxidants protect the sensitive fats in the seeds from going rancid. Antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer.

2. Almost All The Carbs in Them Are Fiber
Looking at the nutrition profile of chia seeds, you see that an ounce has 12 grams of carbohydrate. However, 11 of those grams are fiber, which isn’t digested by the body. Fiber doesn’t raise blood sugar, doesn’t require insulin to be disposed of and therefore shouldn’t count as a carb. The true carb content is only 1 gram per ounce, which is very low. This makes chia a low-carb friendly food. Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach.

Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories. Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gut bugs well fed is absolutely crucial for health. Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

3. Chia Seeds Are High in Quality Protein

Chia seeds contain a decent amount of protein. By weight, they are about 14% protein, which is very high compared to most plants. They also contain a good balance of essential amino acids, so our bodies should be able to make use of the protein in them. Protein has all sorts of benefits for health. It is also the most weight loss friendly nutrient in the diet, by far.

A high protein intake reduces appetite and has been shown to reduce obsessive thoughts about food by 60% and the desire for night time snacking by 50%.

Chia seeds really are an excellent protein source, especially for people who eat little or no animal products.

4. Chia Seeds Can Cause Major Improvements in Type 2 Diabetics

The most successful application of chia seeds to date was in a study on type 2 diabetic patients.
In this study, 20 diabetic patients received either 37 grams of chia seeds, or 37 grams of wheat bran, for 12 weeks. When they got the chia seeds, they saw improvements in several important health markers.
Blood pressure went down by 3-6 mm/Hg and an inflammatory marker called hs-CRP went down by 40%. A risk factor called vWF also decreased by 21%. There was also a small drop in blood sugar, but it wasn’t statistically significant.

Given that chia seeds are high in fiber, it does seem plausible that they could help reduce blood sugar spikes after meals, but this needs to be confirmed in studies.

5. Due to The High Fiber and Protein Content, Chia Seeds Should be Able to Help You Lose Weight

Many health experts believe that chia seeds can help with weight loss. The fiber absorbs large amounts of water and expands in the stomach, which should increase fullness and slow the absorption of food.

6. Cardiovascular disease and cholesterol
Increased fiber intakes have also been shown to lower blood pressure and cholesterol levels. A review of 67 separate controlled trials found that even a modest 10-gram per day increase in fiber intake reduced LDL (the harmful type cholesterol) as well as total cholesterol.

Recent studies have shown that dietary fiber may even play a role in regulating the immune system and inflammation, consequently decreasing the risk of inflammation-related conditions such as cardiovascular disease, diabetes, cancer, and obesity.

7. Digestion and detox
A diet with adequate fiber prevents constipation and promotes regularity for a healthy digestive tract. Regular bowel movements are crucial for the daily excretion of toxins through the bile and stool.

Potential health risks of consuming chia seeds
Chia seeds can absorb up to 27 times their weight in water. This posed a problem for one man with a history of swallowing problems who, doctors say, developed an esophageal obstruction after eating a tablespoon of chia seeds dry and trying to wash them down with a glass of water.

The seeds formed a thick gel in his esophagus that he was unable to swallow down without medical treatment. Although this case was rare, make sure to mix chia seeds into another food or liquid before consuming, especially if you have a history of swallowing problems. Avoid giving chia seeds to small children.

Constipation, Home Remedies

August 24th, 2015

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Oat Bran Causes Gas And Constipation

It’s been more than a week since I started adding oat bran into my diet to reap its many health virtues. But each time after I had taken oat bran, my tummy would feel really bloated with flatulence and constipation would follow the next day!

Initially, I wasn’t really sure that oat bran was the culprit. I thought I had eaten something that caused gas. And I blamed it on the hormones too! However, after several times, I finally saw the trend and identified the culprit! That after a meal of oat bran with milk, my stomach would start to balloon up with discomfort. The next day, I would be sitting and waiting on the throne!

Today, I stopped taking oat bran and my stomach feels fine and dandy. Then I googled ‘oat bran and gas’, ‘oat bran and constipation’ and I was spot on. Indeed oat bran is the culprit to all my stomach discomfort!

Here’s a very interesting article on ‘Healthy eating can make tummy trouble WORSE: Why a high-fibre diet isn’t always the answer for gut problems‘ from the dailymail.co.uk

BRAN

Doctors often advise adding a handful of bran to cereals to help with constipation (defined as going to the loo less than three times a week).

This is because bran is insoluble fibre, meaning it fills the stomach up and stimulates the bowel.

But bran can actually exacerbate some forms of constipation.

‘For constipation, there’s a belief that eating fibre such as bran always helps,’ says Dr Emmanuel.

‘But with slow transit constipation (STC) — a nerve and muscle problem that causes the slow passage of waste through the large intestine — it can cause bloating and excessive gas.’

And for five million of the 12??million people suffering IBS in this country, fibre is one of the worst things, says Peter Whorwell, professor of medicine and gastroenterology at University Hospital of South Manchester.

‘Adding a bulking agent in the form of fibre such as bran gives the bowel even more work to do,’ he says.

‘A significant number of IBS patients might be hyper-reactive to agents that stimulate or irritate the gut, particularly when it comes to bran.

‘It’s wrong to say that eating fibre is healthy when it exacerbates unpleasant symptoms for so many people with IBS.’

Once he has assessed that this is the problem, Professor Whorwell advises his patients to switch to white bread, white pasta, biscuits and cream crackers — anything made from refined white flour, as these don’t contain as much rough fibre.
Read more: http://www.dailymail.co.uk/health/article-2249651/Healthy-eating-make-tummy-trouble-WORSE-Why-high-fibre-diet-isnt-answer-gut-problems.html#ixzz3jim6ZkHK

Constipation, Health Issues, Interesting Information

December 17th, 2014

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Badly Constipated By Traveler’s Constipation!

It’s been eight days since we arrived in Auckland and I think I had only pooped thrice! Yep, my worst traveling nightmare came true and this disorder has never once left me alone whenever I travel – near or far!

I have taken everything that is supposed to beat constipation but nothing seems to help. My diet here has been pretty high in fiber. I start off my day with psyllium husk, followed by smoothie made from a combo of fresh berries, orange, green apple, celery or parsley, avocado and baby spinach. Then I have a slice of high fiber bread and more fruits. But still I am badly constipated and darn bloated! I have been taking Forlax – the laxative that Cass has been taking and it only helps me evacuate the following day. And the next day will be another day of bloating and constipation again.

I admit that I have not been drinking as much of plain water that I normally do when I am in KL, for fear of using toilets when we are traveling. And to top it up, I think I have a sluggish bladder ever since Cass was born. I have had three C-sections and I developed incontinence after the birth of Cass. Thank God it was only for 2 days.

Traveler’s constipation—a most unwelcome side effect of any getaway, courtesy of travel-induced changes to your diet, weird timing of your meals, and limited access to restrooms. Here’s how to prevent this uncomfortable disorder.

Take your probiotics
Start popping probiotic supplements a few days before send-off. These healthy bacteria, found in foods like yogurt or kefir, can help reduce gas and bloating, issues that usually crop up because you consume less fiber and exercise less on holiday than you do at home. Your best bet may be probiotic capsules, which can have up to 10 times more probiotics than fortified foods.

Chew these before takeoff
Swallow some activated charcoal tablets before flying the friendly skies to help absorb gas, suggests gastroenterologist Patricia Raymond, MD. All that gum chewing and candy sucking you do to pop your ears could cause “jet bloat,” she says. The higher the altitude, the more the gas in your body expands.

Pack your own food
You know nothing backs you up more than a greasy (and admittedly delicious) truck stop snack, but the discomfort it will cause you later simply isn’t worth it. Whenever possible, pack a whole-wheat sandwich, a bag of trail mix, and easily portable (and fiber-filled!) fruits like apples and bananas.

Drink up
When you arrive, drink plenty of water and consume at least 25 grams of fiber on a daily basis to keep things running smoothly. (Check out these easy ways to get more fiber.)

Take advantage of the hotel breakfast
“Eating stimulates the reflex that causes stuff to move forward in the gut,“ says Joanne A.P. Wilson, MD, a gastroenterologist and professor of medicine at Duke University Medical Center in Durham, NC. And when nothing moves, you won’t go. Give your system the kick it needs early with breakfast, even if you eat it on the beach.

Beware of laxatives
If you need to get things moving but don’t want a laxative-induced accident far from home, bring along milk of magnesia or prune juice, or sip on hot tea for a gentle, safe way to give your system a kick.

Make it an active trip
Experts agree that when you’re active, so are your bowels. Try that tandem bike, hit the slopes, or even walk along the beach in the morning—just be sure to drink plenty of water while doing it.

Constipation

December 9th, 2012

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Lots Of Fruits & Veggie To Combat Constipation

Besides feeding Cass with psyllium husk tomorrow, I must make a mental note to give her a handful of organic cherry tomatoes for breakfast tomorrow. And 1 whole kiwi fruit too. Hopefully she will cooperate with me and chomp down her fruits and psyllium husk, else I will have to use the old trick of threatening her with the bottle of enema! I have not used enema on her for a long time now! This girl is terrified of the enema. She will run helter skelter for her dear life and scream blue murder if I go near her with the bottle of liquid, poor girl.

Cassandra, Constipation

December 9th, 2012

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Psyllium Husk For Cass, Once Again

Cass is still very much a constipated child. Her constipation was far worse off before she was trained to poo in the throne. It was through a few very painful and traumatic experiences that she finally cooperated and ditched pooing in her diaper for the throne. Though I feed her with fruits, veggie and lots of water everyday, she still suffers from constipation occasionally. She hasn’t pooed yet today. I must remember to put a teaspoon of plain psyllium husk into her milk tomorrow morning! And I must give her more than 1 serving of fruits tomorrow.

Cassandra, Constipation

June 20th, 2011

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Beating Constipation With Lots Of Greens

Ever since she went through a few episodes of very painful and uncomfortable constipation, Baby has finally resigned to the fact that veggie is good for her and can help her to poo poo 😀 No matter what we have for lunch and dinner, I always make sure that there are some greens on her plate. I will chop the veggie up into small bits and put them together with her other favorite food, like topping her slice of pizza with mustard green…

One time, she even suggested that I chop up some veggie and put them into the pancake batter! I thought yeah, what a fantastic idea! I shall try that just for her one day and I’ll bet she’ll eat them coz if she does not, I’ll scare her with the enema haha!

Cassandra, Constipation

June 15th, 2011

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A very constipated toddler

At 3YO, Baby is still a very constipated toddler. Though she eats fruits and veggie everyday, she still has issue with constipation. On days that she suffers from painful constipation, she will look crestfallen the whole day until the poop pops out 😀

On constipation days, I will force her to gulp down cups and cups of water. Once, she was whining and crying for hours because of the discomfort. And she got so tired that she dozed off in a standing position (she dared not sit, lest the position prevents the poop from popping out)…..

For the past one week, she has been able to poop everyday! That’s because I give her fresh orange juice from an orange everyday, on top of the fruits that she eats every morning. Plus, she now knows how to ‘concentrate’ and push her poop out, after having gone through very painful episodes of constipation. BUT…. this rascal still has a weird habit of pooping in her diapers. The moment I bring her to the throne, she will shriek and yell her lungs out. I wonder why??

Cassandra, Constipation

May 11th, 2011

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Lots of Greens To Combat Constipation

Baby is a very constipated child. Just the other day, I had to use enema to stimulate her bowel to move… which traumatized her very much. Baby hates the enema but sometimes I have no choice but to force use the enema on her when I know that the hard rock poop is stuck at the edge of her rectum and causing her a lot of pain and discomfort. Her surgeon had warned us many times to keep Baby free from constipation as this will cause a UTI attack. Enema always works but it takes the whole family to hold her down, in order for me to squirt the liquid into her anus!

I am now trying to include lots of greens into Baby’s diet, preferably twice a day, with lots of fruits and freshly squeezed orange juice and I think it’s helping. Her stools have been soft and nice for the past few days 😀