Dr. Arvind Sahni - Head of the Department of Gastroenterology and Hepatology at Fortis Mohali Hospital (India) - said that the cold season easily leads to constipation, mainly due to changes in eating habits, lack of exercise, feeling of not being thirsty and the effects of cold temperatures.
To ensure intestinal health during winter, you need to pay attention to three basic factors: providing enough water, exercising regularly and adding fiber to your diet.
Here are some tips to maintain gut health in cold weather:
Water supply
Drink more than two liters of water every day because it helps digest food easily, maintains intestinal motility, prevents constipation and enhances food absorption.
Exercise regularly
When it's cold, many people feel lazy to exercise. But you should spend at least 30 minutes a day doing light exercise.
If you can't go outside due to cold weather, you can do exercises at home such as yoga, walking around the house, stairs or stretching exercises.
Regular exercise is an important part of your daily routine. It helps stimulate bowel movements and prevent constipation.
Amount of fiber to consume
Adults should consume about 30 grams of fiber in their daily diet from natural sources.
Fruits such as avocados, pears, passion fruit, unpeeled apples, raspberries, prunes, pomegranates and vegetables such as broccoli, corn, green beans, pumpkin, sweet potatoes, turnips…
Other foods including oats, flaxseeds, chia seeds, bran, unpeeled potatoes, lentils and soybeans… also contain significant amounts of fiber.
“Oats, bananas, garlic and onions are the best examples of prebiotics, which act as food for beneficial gut bacteria. Fermented foods can also increase the number of beneficial bacteria or probiotics in the gut, including curd, cheese, kimchi…” adds Dr. Arvind Sahni.
Nutritionists recommend that we eat foods like berries, broccoli, nuts and seeds, blueberries, plums, cherries, apples, strawberries and limit processed foods and high-fat sweets during the cold season.
