According to Dr. Shrey Kumar Srivastav, Senior Consultant and Physician, Sharda Hospital - Noida (India), constipation is a digestive disorder that makes bowel movements difficult and irregular. Typically, constipation is characterized by having fewer than three bowel movements a week, hard and dry stools that require straining to pass. This is a common problem that can occur at any age, from children to adults. Oats are a rich source of nutrients and fiber content that is particularly effective in combating constipation.
Contains high fiber content
Oats are a good source of both soluble and insoluble fiber. Soluble fiber, especially beta-glucan, can help increase bowel movements and soften stools, thereby alleviating constipation. Insoluble fiber, on the other hand, helps increase stool bulk and stimulate intestinal activity, helping stools move through the intestines more easily.
Promote the growth of beneficial bacteria
The soluble fiber in oats acts as a prebiotic, a substance that helps feed the beneficial bacteria in the gut. This bacteria helps balance the gut microflora and improve digestion. When the gut microflora is healthy, digestion and elimination become more efficient, helping to reduce constipation.
Controls blood sugar and helps regular digestion
Oats have a low glycemic index and help maintain stable blood sugar levels. When blood sugar is stable, the body tends to digest and absorb nutrients more effectively, while stimulating intestinal motility, helping excretion become more regular.
Reduce inflammation and improve gut health
Oats have anti-inflammatory properties due to the phenolic compounds they contain. Inflammation in the gut can slow down digestion and cause constipation. By reducing inflammation in the digestive system, oats help improve bowel function and improve food digestion.
How to Use Oats to Help Treat Constipation
Eat whole oats: Whole oats are the best choice because they are high in fiber. You can cook congee oats or add them to dishes like smoothies, cookies or salads.
Drink oatmeal in powder form: Oatmeal can also be added to water or milk, making it easier to digest and providing the body with the necessary amount of fiber.
Combine with other fiber-rich foods: For best results in treating constipation, you can combine oats with other fiber-rich foods such as bananas, apples, plums and green vegetables.
Notes when using oats
Drink enough water: Fiber needs water to work effectively, so when adding oats to your diet, you also need to drink enough water during the day to avoid worsening constipation due to lack of water.
Start slowly: If you're new to eating a lot of fiber, start with a small amount of oatmeal and gradually increase it to allow your body to adjust, avoiding bloating or indigestion.
