FOOD March LP 2022
Goodies for your gut
Feeling constipated? Make a ‘clean’ start every morning by inculcating these diet habits suggested by Naini Setalvad
I reside in Maximum City—Mumbai. With its infectious energy, mouth-watering food, and cosmopolitan nature, it’s truly a wonderful city to live in. But, like most cities, it has its share of imperfections: ever-increasing traffic being a major one. I am sure you would agree that no one likes being stuck or backed up, be it in traffic or otherwise, and the same goes for your gut. We have all experienced a constipated gut and know how unpleasant the feeling is. Besides the discomfort, it makes one irritable and moody.
So the next time you find yourself constipated, don’t get embarrassed. Instead, cure it with these natural remedies:
• Veggies for the win: You have probably often heard that one should increase fibre intake to get rid of constipation. But did you know that the lion’s share needs to come from fresh vegetables? These contain soluble fibre, which increases bulk in the bowel, ensuring smooth evacuation. Want to know a fool-proof way of avoiding constipation? Simply ensure that 50 per cent of your plate is made up of vegetables at any given meal. Trust me, that’s half the battle won!
• Reign of grains: Are you cutting out grains in a quest to lose weight? Not only are you sabotaging your weight loss efforts, but you are also welcoming constipation in your life. It is essential to have a diet rich in whole grains to prevent constipation. One devoid of these Vitamin B- and fibre-rich carbohydrates can be difficult to digest, literally. I would opt for whole grains that are unpolished and have some part of their bran or husk intact, like brown rice.
• Rooting for roots: Speaking of grains, one can’t forget the equally capable grain substitutes. Tubers like the delicious beetroot and purple yam are not only antioxidant-rich but also help relieve constipation. Make sure to steam or boil them well before consuming. A boiled beetroot salad or a delicious yam bake is my go-to. However, it is good to bear in mind that the infamous potato may increase constipation.
• Favourable fruits: I like to start my mornings with a big helping of fruits. Not only do they give me energy and a ton of nutrients, but they also provide sufficient fibre. Ripe mangoes, papayas, and bananas are what I recommend for any client suffering from constipation. Along with that, let’s not forget the magic of figs and prunes. Dried figs and prunes soaked overnight work wonders to clear out backed-up bowels.
• C.R.A.P Diet: No, this is not an indication to go all out and eat junk food; rather, it is a diet I recommend when a client is constipated. C.R.A.P. stands for adding fresh Cherries, dried Raisins, Apricots, and Prunes to their diet. This acts as a broom, sweeping out all the backlog.
• Lubricate lavishly: Gone are the days when we demonised fats and failed to understand the important roles they played, one being that of a digestive aid. For proper digestion, food with quality fat must be included, like cow’s ghee, coconut oil, and other cold-pressed oils.
• Spice it up: I am absolutely enamoured by the power of Indian spices. The little spice box that you have in your kitchen holds a lot more power than you think. These spices, when added to your daily food, activate digestive enzymes in your body and account for smooth bowel movements. Do remember to temper them in fat before using them to prevent burning of the stomach lining and aid maximum absorption of phytochemicals.
• Seeds that do the deed: With the wave of veganism in the country, one constantly comes across the term ‘flax-egg.’ Not only is it a good egg replacement for baking, but this mixture of ground flax seeds and water has more benefits than you think. It acts as a great natural laxative, leaving your bowels squeaky clean.
• Water way: Having a minimum of 2–3 litres of water a day is a must to not only cool your body and hydrate all your tissues but also to prevent constipation.
What not to have
I firmly believe that one person’s medicine can be another’s poison. Keeping this in mind, understand that certain foods would normally be considered healthy but may be constipating for a few. This includes fruits like apples and pomegranate, grain products like bread and white rice, and dairy products like milk, yoghurt, cottage cheese, and cheese. All refined food products inclusive of cakes, pastries, and croissants need to be avoided. Refrain from whole pulses like beans, moong, and chickpeas till you get rid of constipation.
Now doesn’t it seem easy to get rid of this pressing problem with these easy remedies? Next time you plan on ignoring it, do remember that constipation is not only a physical block in the body but also a mental and spiritual block.
Banana Prune Smoothie
Ingredients
1 ripe banana
3 soaked prunes
½ cup crushed ice
Method
1. Peel the ripe banana.
2. Cut the banana into bite-size pieces.
3. Roughly chop the prunes into small pieces.
4. Add the banana, prunes, and crushed ice to a blender.
5. Blend till you acquire a smooth consistency