What Foods Should You Eat If You Are Constipated

What Foods Should You Eat If You Are Constipated – Imagine you are running a marathon. If you ran hard in the beginning, you can get exhausted too quickly. Likewise, if you try to save all your energy to the end, you may never make any progress (think turtle here, folks). The key is to set a steady pace that you can maintain throughout the run. Now imagine the same strategy for your calorie intake.

Instead of eating meals in large chunks, think about the benefits of keeping your energy levels at a steady pace throughout the day. By planning your meals and snacks and building a healthy diet, you can maximize your digestive health while preventing the development of cardiovascular disease, type 2 diabetes and obesity. Let’s take a look at what a healthy eating plan for the day looks like.

What Foods Should You Eat If You Are Constipated

What Foods Should You Eat If You Are Constipated

The goal is to eat something every 3 to 4 hours to keep your blood sugar steady and your stomach digesting optimally. Sticking to this schedule consistently over the course of days can also help curb overeating that can cause bloating or indigestion. Overall, planning what and when you eat will help you maintain a balanced diet and create a more stable source of energy as your metabolism runs at optimal levels throughout the day.

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The goal is to eat something every 3 to 4 hours to keep your blood sugar steady and your stomach digesting optimally. Sticking to this schedule consistently over the course of days can also help curb overeating that can cause bloating or indigestion. Overall, planning what and when you eat will help you maintain a balanced diet and create a more stable source of energy as your metabolism runs at optimal levels throughout the day.

This is what a great meal plan for the day could look like! Please note that the time is based on a 6am wake up time and you can adjust this time to suit your personal schedule.

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It may reduce your risk of developing certain chronic diseases, keep your brain healthy, and boost your immune system (1,

It’s generally recommended that you get between 7 and 9 hours of uninterrupted sleep each night, although many people have trouble getting enough (

What Foods Should You Eat If You Are Constipated

There are many strategies you can use to promote a good night’s sleep, including changing your diet, as certain foods and drinks have sleep-promoting properties (

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They are an excellent source of many nutrients, as 1 ounce (28 grams) of the dried roasted nuts provides 18% of the adult daily requirement for phosphorus and 23% for riboflavin (

One ounce also provides 25% of men’s daily manganese needs and 31% of women’s daily manganese needs (

Regular consumption of almonds has been linked to a lower risk of some chronic diseases, such as type 2 diabetes and heart disease. This is attributed to their healthy monounsaturated fats, fiber and antioxidants.

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It has been claimed that almonds can also help improve sleep quality. This is because almonds, along with several other types of nuts, are a source of the hormone melatonin. Melatonin regulates your internal clock and signals your body to prepare for sleep (

Almonds are also an excellent source of magnesium, providing 19% of your daily requirement in just 1 ounce. Consuming adequate amounts of magnesium may help improve sleep quality, particularly in those with insomnia (

Magnesium’s role in promoting sleep is thought to be related to its ability to reduce inflammation. In addition, it may help lower cortisol levels, which can interfere with sleep (

What Foods Should You Eat If You Are Constipated

One study looked at the effects of feeding rats 400 milligrams (mg) of almond extract. It turned out that the rats slept longer and deeper than without almond extract (16).

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If you’re looking to eat almonds before bed to determine if they’re affecting your sleep quality, a 1-ounce (28-gram) serving, or about a handful, should be sufficient.

Summary Almonds are a source of melatonin and the sleepy mineral magnesium, two properties that can make them a great bedtime meal.

It’s high in protein, with roast turkey providing nearly 8 grams of protein per ounce (28 grams). Protein is important for keeping your muscles strong and regulating your appetite (

In addition, turkey is a modest source of some vitamins and minerals such as riboflavin and phosphorus. It’s an excellent source of selenium, with a 3-ounce serving providing 56% of the Daily Value (DV) (

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Turkey has a number of properties that explain why some people feel tired or think it induces drowsiness after eating it. Most importantly, it contains the amino acid tryptophan, which stimulates the production of melatonin (

The protein in turkey may also contribute to its ability to promote fatigue. There is evidence that eating moderate amounts of protein before bed is associated with better sleep quality, including fewer awakenings during the night (

Summary Turkey can be a great bedtime meal due to its high levels of protein and tryptophan, both of which can induce fatigue.

What Foods Should You Eat If You Are Constipated

It is known for its flavones. Flavones are a class of antioxidants that reduce inflammation, which often leads to chronic diseases like cancer and heart disease (

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There is also evidence that drinking chamomile tea can boost your immune system, reduce anxiety and depression, and improve skin health. In addition, chamomile tea has some unique properties that can improve sleep quality (

Chamomile tea in particular contains apigenin. This antioxidant binds to certain receptors in your brain that may promote drowsiness and reduce insomnia (

A 2011 study of 34 adults found that those who consumed 270 mg of chamomile extract twice a day for 28 days fell asleep 15 minutes faster and experienced fewer nocturnal awakenings than those who did not consume the extract (

Another study found that women who drank chamomile tea for 2 weeks reported improved sleep quality compared to non-tea drinkers.

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Those who drank chamomile tea also had fewer symptoms of depression, which is often associated with sleep problems (

Drinking chamomile tea before bed is definitely worth trying if you want to improve your sleep quality.

Summary Chamomile tea contains antioxidants that may promote drowsiness, and drinking it has been shown to improve overall sleep quality.

What Foods Should You Eat If You Are Constipated

One fruit contains only 42 calories and a significant amount of nutrients, including 71% of the daily allowance for vitamin C. It provides men and women with 23% and 31% of their daily vitamin K needs, respectively.

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Additionally, eating kiwifruit can benefit your digestive health, reduce inflammation, and lower your cholesterol levels. These effects are due to the high amounts of fiber and carotenoid antioxidants they provide (

According to studies on their potential to improve sleep quality, kiwis may also be one of the best foods to eat before bed.

In a 4-week study, 24 adults ate two kiwis an hour before bed every night. At the end of the study, participants fell asleep 42% faster than if they had not eaten before bed.

In addition, their ability to sleep through the night without waking up improved by 5%, while their total sleep time increased by 13% (34).

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The sleepy effects of kiwifruit are sometimes attributed to serotonin. Serotonin is a brain chemical that helps regulate your sleep cycle (

It has also been suggested that the anti-inflammatory antioxidants in kiwifruit, such as vitamin C and carotenoids, may be partially responsible for their sleep-promoting effects (34,

More scientific evidence is needed to determine the effects kiwifruit may have in improving sleep. However, if you eat 1-2 medium kiwis before bed, you can fall asleep faster and stay asleep longer.

What Foods Should You Eat If You Are Constipated

Summary Kiwis are high in serotonin and antioxidants, both of which can improve sleep quality when eaten before bed.

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First, it provides modest amounts of some important nutrients like magnesium and phosphorus. It’s also a good source of potassium.

An 8 ounce (240 milliliter) serving contains 17% of the potassium a woman needs daily and 13% of the potassium a man needs daily (

Tart cherry juice is also known to promote drowsiness and is even being studied for its role in relieving insomnia. For these reasons, drinking tart cherry juice before bed may improve your sleep quality (

In one small study, adults with insomnia drank 8 ounces (240 ml) of tart cherry juice

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