With time, your diabetes can affect other parts of your body, digestive problems included. Do you tend to keep away from your favourite food in the hopes of avoiding more digestive problems? Well, our Diabetes Care Expert, Sana Saiyed says the key is to have a diet which can proactively help with your complications rather than restrict you further.
1. Eat a high-fibre diet: A high-fibre diet helps food move through the digestive tract, making you less likely to get constipated.
Examples: Green leafy vegetables
Fruits like pear, papaya, guava etc.
2. Include both soluble and insoluble fibre: Insoluble fibre can’t be digested by the body thereby adding bulk to stools. Whereas soluble fibre absorbs water thus preventing stools from becoming too watery.
Examples: Soluble fibre – Nuts, Beans, Apple, Blueberries, etc.
Insoluble fibre– Cauliflower, Beans, Potatoes, Wheat bran, etc.
3. Limit foods high in fat: Fatty foods slow down the digestive process, making you more prone to constipation. Limit but don’t abandon fats completely.
Examples: Fried food like kachori, samosa, farsan, oil-based gravy, etc.
4. Eat on time: Eating food on time shapes your digestive system. Some food that might help you deal with indigestion are fennel seeds, apple cider vinegar, caraway (ajwain) baking soda and basil leaves.
5. Stay hydrated: Drinking plenty of water is good for your digestive health. Fibre pulls water to your colon and creates softer, bulkier stools allowing them to pass easily.
6. Skip all the bad habits: Liquor, coffee and cigarettes interfere with the functioning of your digestive system leading to problems like stomach ulcers and heartburn.
7. Exercise regularly: Regular exercising helps food to move easily through your digestive system, reducing constipation.