Five Dos In Constipation

Constipation is a common health problem among individuals. Constipation is most common in developed nations, because of dietary habits, sedentary lifestyle and various other factors. Intake of dietary fiber, less than daily recommended seem to be the most important cause of constipation in most individuals, although there are other causes as well. If you suffer from constipation and want to get rid of the problem, it is important to keep in mind several dos. Here are the dos to remember in constipation:

  1. Do fill up your meal (lunch, dinner) plate with fresh vegetables. Vegetables are the most important source of dietary fiber (along with vitamins and minerals), which is the most important factors in preventing constipation. Consume varieties of vegetables such as leafy vegetables, greens, beans, pulses etc. Eating vegetables fresh will supply the necessary vital vitamins too. Hence, eating lots of salad is good.
  2. Do eat fresh fruits as well as dry fruits. Fruits (fresh as well as dry) are loaded with fibers, essential for prevention of constipation. Fresh fruits contain lots of water too, which help to give stool right consistency for easy passage and reduce risk of constipation.
  3. Do eat whole grains. Make it a habit of taking whole grain as your staple food (as is the case in most developing regions). Eat whole wheat bread, wheat bran cereal, rice, corn flour made of whole corn. Whole grains have good quantity of fiber.
  4. Do drink plenty of liquid in the form of plain drinking water, fruit juice. Drinking eight glasses of water daily is recommended. Make sure to drink eight glasses of water a day, which help to make your stool soft (not loose) and help in elimination through good bowel movement. Drinking adequate amount of water daily helps in stool movement out of colon.
  5. Do learn not to worry about constipation and develop a bowel habit of your own, which can help clear your bowel preferably daily without any problem. Most individuals (including most with constipation) have their own bowel habit and develop your own, which suits you best. Make your habit regular, because regular bowel habit helps in clearing your bowel completely.

Read five don’ts in constipation in this article.

 

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