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According to dietician Prachi Chhabra, rotis made from wheat or millets like jowar and bajra are packed with natural dietary fibre, which is essential for smooth digestion
Roti made from whole grains is better for constipation than rice.
In the modern age of sedentary lifestyles, erratic eating patterns, and excessive stress, constipation has emerged as a silent yet common health woe. Hours of desk work, low water intake, junk food indulgence, and disrupted routines are taking a toll on digestion. The result? A bloated stomach, gas, and discomfort that can affect your entire day.
Amid this growing concern, a seemingly simple question often confuses many: when battling constipation, should you eat roti or rice?
In a conversation with OnlyMyHealth, Delhi-based dietician Prachi Chhabra offered a clear answer – roti, especially made from whole grains, is a better choice than rice during constipation.
Why Roti Over Rice?
According to Chhabra, rotis made from wheat or millets like jowar and bajra are packed with natural dietary fibre, which is essential for smooth digestion. “Fibre acts like a broom for the intestines,” she explained, “helping clear waste and making bowel movements easier and more regular.”
High-fibre rotis also help soften the stool and reduce the discomfort associated with constipation. Additionally, they promote satiety – keeping hunger pangs at bay – and aid in weight management by maintaining a more stable metabolism compared to rice.
Rice Might Be Comforting, But Not Helpful
On the other hand, Chhabra warns against eating white rice during episodes of constipation. “The outer layer or bran of white rice is removed during processing, stripping it of essential fibre,” she said. This lack of fibre makes it harder for the body to pass stool, worsening the problem, she added.
If you absolutely must eat rice, brown rice is a preferable alternative. Unlike its refined cousin, it retains the bran and provides more fibre. However, moderation is key, and Chhabra emphasises balancing it with sufficient water intake to aid digestion.
Lifestyle Habits That Matter
Diet alone won’t fix constipation – your entire lifestyle plays a role. Here are expert-backed tips that can naturally relieve constipation and promote gut health:
- Eat fibre-rich fruits and vegetables: Apples, papaya, kiwi, spinach, broccoli, and kale are great options.
- Stay hydrated: Drink at least 2 to 3 litres of water daily to soften stool and support bowel movements.
- Include dry fruits: Soaked raisins, figs, and prunes are natural laxatives.
- Use traditional remedies: Fennel seeds, ajwain (carom seeds), and Triphala powder before bed can aid digestion.
- Incorporate probiotics: Curd, buttermilk, and raita increase healthy gut bacteria.
- Stay physically active: A brisk 20-30 minute walk or light exercise can stimulate the digestive system.
- Do yoga and pranayama: Especially poses like Pawanmuktasana and breathing techniques like Kapalbhati.
- Avoid oily, fried, and processed foods: These slow down digestion.
- Maintain sleep hygiene: Irregular sleep patterns can disrupt digestion.
Roti, Not Rice, For Relief
If constipation is becoming a frequent issue, shifting to whole grain rotis may be a simple yet powerful dietary change. Whether made from wheat, millet, or sorghum, these fibre-rich options promote digestion and keep your gut healthy.
Meanwhile, white rice, comforting as it may be, can silently worsen constipation if not paired with adequate hydration or fibre. When in doubt, always listen to your gut – and when necessary, consult a medical expert.
Disclaimer: The views and dietary suggestions in this article are for informational purposes only. Please consult a qualified health professional before making significant changes to your diet or lifestyle.
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