Constipation is a common digestive issue that affects millions of people worldwide. It can lead to discomfort, bloating, and a general sense of unease. While medicines are always an option, people these days are opting for natural remedies to alleviate constipation. One such remedy is the combination of black raisins and milk. This remedy has been used in traditional medicine for a long time as it helps in digestion. But how exactly does this combination work? Let's check.

Why Do You Feel Constipated?

Constipation occurs when bowel movements become infrequent or difficult to pass. Common symptoms include hard, dry stools, abdominal pain, and a feeling of incomplete evacuation. As per health experts, various factors can contribute to constipation, including:

- Low Fibre Diet: A diet lacking in fibre is one of the most common causes of constipation. Fibre adds bulk to the stool and helps it pass more easily through the intestines.

- Dehydration: Not drinking enough water can lead to hard stools that are difficult to pass.

- Lack of Physical Activity: Sedentary lifestyles can slow down digestion and contribute to constipation.

- Medications: Certain medications, such as pain relievers and antidepressants, can cause constipation as a side effect.

- Stress: High levels of stress can affect the digestive system and lead to constipation.

Black raisins, also known as dried black grapes, are full of nutrients, and rich in dietary fibre, which plays a crucial role in relieving constipation.

1. High Fibre Content: Black raisins are an excellent source of dietary fibre, which is essential for maintaining healthy digestion. As per the United States Department Of Agriculture, a 100-gram serving of raisins contains approximately 3.7 grams of fibre. This fibre adds bulk to the stool, making it easier to pass through the intestines. A study published in the Journal of the American Dietetic Association found that increasing dietary fibre intake can significantly improve bowel movement.

2. Natural Laxative Effect: Raisins contain a type of soluble fibre known as pectin, which has a natural laxative effect. Pectin helps retain water in the stool, making it easier to pass. The natural sugars in raisins, such as fructose and sucrose, can ferment in the gut, producing short-chain fatty acids that stimulate bowel movements.

3. Rich in Antioxidants: Black raisins are also rich in antioxidants, including polyphenols, which have anti-inflammatory properties. Inflammation in the gut can contribute to digestive issues, and consuming antioxidant-rich foods like black raisins may help reduce inflammation and promote better digestive health.

Milk is another common remedy for constipation, especially when combined with black raisins. Here's how milk can help:

1. Hydration: Milk is composed mostly of water, which is essential for preventing and relieving constipation. Proper hydration helps soften the stool and promotes regular bowel movements.

2. Lactose's Laxative Effect: Lactose, the sugar found in milk, has a mild laxative effect on some people. For those who are lactose intolerant, even small amounts of lactose can stimulate bowel movements. However, you need to keep in mind that moderation is key as it's important to note that for others, excessive lactose can lead to diarrhea.

3. Nutrient-Rich: Milk is rich in essential nutrients like calcium, vitamin D, and magnesium. Magnesium plays a role in muscle function, including the muscles of the digestive tract. It helps relax the muscles in the intestines, allowing easy passing of stool.

Having black raisins with warm milk is a simple and effective home remedy for constipation when taken regularly, preferably first thing in the morning. Here's how you can prepare and use it:

Ingredients:

- 10-15 black raisins

- 1 cup of warm milk

Instructions:

1. Soak the black raisins in water overnight.

2. In the morning, drain the water and add the soaked raisins to a cup of warm milk.

3. Stir well and consume on an empty stomach.

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