SUFFERING FROM CONSTIPATION?

Here’s what you need to know and do…

26th May, 2020

Constipation refers to bowel movements that are infrequent or less than 3 times a week, leading to hard, dry, small-in-size stools that are difficult to eliminate.The good news is, this condition can be cured completely with the right dietary changes. An intestine-friendly diet, especially, will not only keep stools soft and easy to pass, but also help promote regular bowel movement.

CAUSES:

• Lack of water and fluid intake can cause bloating and constipation.
• Fibre in the diet gives roughage and bulk to the stools. Faulty food habits like irregular hours of meals, taking inadequate bulk, fasting and avoiding meals as well as diets that lack vegetables, fruit, whole grains and dals that contain fibre will cause constipation.
• Irregular bowel habits may be due to getting up late in the morning and rushing through morning rituals, leaving very little or no time for a visit to the toilet before going to school or office.
• Some medicines such as calcium pills, pain pills with codeine in them, some antacids, iron pills, diuretics (water pills) and medicines for depression are known to cause constipation.

EXERCISE:

• Regular exercise improves digestion and prevents constipation. Even a 30-minute walk everyday would help.

AVOID:              

• Coffee is known to be a major cause for constipation.
• It’s advisable to control alcohol intake as it tends to dry out the digestive system thus aggravating constipation.
• Meat is difficult for the body to process. Restrict meat consumption to one meal per day.

ADD:                          

• Eat a fiber-rich diet which helps to form soft and bulky stool.
• If your diet is currently low in these foods, begin including one or two high-fiber foods daily. It is important to add fiber in some amounts so that your body gets used to it slowly. Excess fiber may create gas and bloating, so do not overdo it.
• Increase the number of whole grains as they are great sources for dietary fiber. You could also make your chapatis by mixing equal proportions of wheat flour with oat bran. This will help relieve constipation/
• Include 3–4 servings of fruits and vegetables in your diet daily.

RECOMMENDED HIGH FIBRE FOODS:       

• Dried beans, peas and other legumes like kidney beans (rajma), split peas, dried limas (val), garbanzo beans (chole) and baked beans.
• Bran cereals. Oat bran or wheat bran can be mixed with regular atta.
• Bananas, plums, pears, apples (with skin), guava, figs, apricots, dates and berries like raspberries, blackberries and strawberries.
• Broccoli, lady finger and fenugreek leaves (methi) are very high in fiber.
• Raisins and prunes are high in fiber too.
• A tablespoon of ground flaxseeds can be had with warm water before sleeping.
• Drink 6–8 glasses of water each day to promote a healthy bowel. Liquids help keep the stool soft so it can easily pass.