Some Dietary Advises on Constipation

Some Dietary Advises on Constipation

We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

Some Dietary Advises on Constipation

Constipation is a common and can be a chronic problem. It is very difficult to clearly define (because of the wide range of normal bowel habits) and differentiate normal bowel habit with that of constipation. Constipation usually refers to persistent, difficult, infrequent, or seemingly incomplete defecation. Most persons have at least three bowel movements per week in Western countries and more than 5 bowel movements per week in the developing countries.  But, low stool frequency alone is not the sole criterion for the diagnosis of constipation as many constipated patients have a normal frequency of defecation but complain of excessive straining, hard stools, lower abdominal fullness, or a sense of incomplete evacuation.

The following dietary modifications are recommended in constipation:

Fibers: If you are suffering from constipation you should consume liberal amount of fibers. Fibers help the stool to be formed properly and make it easier to pass. The foods rich in fiber contents are green leafy vegetables, fruits, all types of vegetables, whole grain cereals etc. You should consume large quantities of these foods.

Fluid intake: Drinking plenty of water and other fluids is advised in constipation. It helps to soften the stool and help in defecation. 8-10 glasses of water (about 3 liters) should be taken everyday and is highly recommended. A glass of lukewarm water with lemon juice in the morning also helps.

Fatty foods: For some persons suffering from constipation, fatty foods help to relieve constipation, due to the lubricating effects of fats and also due to the stimulating effect on mucosal lining of the gastrointestinal tract.

Important points to remember in constipation:

  • Consume foods with high fiber content in large quantities (this is the reason constipation is less common in developing countries as they eat non refined natural foods with high fibers).
  • Take plenty of water and other fluids (preferably 3-4 liters of water daily).
  • Regular moderate aerobic exercise is important in non drug management of constipation.
  • Use laxatives only if absolutely necessary and do not develop habit of laxatives.
  • Try to avoid refined foods as they contain very less fibers and very high calorie.
  • Try to avoid strain during passing stool as it may increase the incidences of piles or hemorrhoids.
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