Constipation: 8 Simple Diet Tips to Prevent Constipation

Constipation can be called as an everyday lifestyle disorder, and it occurs mostly due to irregular or unhealthy dietary habits. Anyone can get constipated; it is not severe tummy trouble and may not last long enough. But if it is happening for a prolonged period, it may become a matter of concern.

What causes constipation?

When you intake food, it passes through the digestion system into the intestines, and the water is absorbed, leaving the residue that forms into the stool. The stool moves through the intestines to the rectum, and that’s when it gets passed out from the body. When the bowel movement is reasonable, the colon functions normally and absorbs the just right amount of water. However, when this movement slows down, the colon absorbs too much water leaving your stool dry and it making it difficult or hard to pass.

The problem typically gets triggered because of a high-fat or a low-fiber diet. It may also be caused due to lack of exercise or when you’re not drinking enough water or fluids. Constipation is simply a digestion disorder and can be easily avoided by making subtle adjustments to your diet.

Diet Tips to Prevent Constipation

  1. Water: Increase your water intake significantly. Dehydration is one of the most common causes of constipation, and by upping your water intake, you can find relief. To prevent constipation, ensure you always keep yourself well hydrated.
  2. Vegetables: Consider adding a lot of vegetables to your diet if you don’t want to end up having a digestive disorder. You can start by adding a salad to your meals, replacing them with fries or chips. You may also go for roasted vegetables.
  3. Grains: Go for a whole-grains diet, replacing white bread with whole-grain bread, white rice with brown rice, eat multi-grain cereals, and so forth. The idea is to adopt a healthier diet that is rich in fiber and good for the gut.
  4. Fruits: Fruits are another great source of fiber, and a regular intake of fresh fruits will not only help you prevent constipation, but it will also ensure you get a good dose of nutrition too. Aim to a bowl full of fruits every day; it is suitable for your gut. Apples, oranges, kiwi, dates, pears are some of the fruits which are very helpful in preventing constipation.
  5. Yogurt: Dairy products like yogurt have healthy bacteria known as probiotics. These probiotics are known as good bacteria because they help in improving the health of the gut and allowing the body to have a normal bowel movement. Eat about 200 ml of yogurt, and you’ll notice the results within a couple of weeks.
  6. Pulses: Most pulses, lentils, beans, peas, and chickpeas contain high amounts of fiber. Fiber is a crucial ingredient that improves digestion and prevents constipation. Pulses also contain substantial amounts of other nutrients such as zinc, folate, potassium, and even vitamin B6. A portion of 100 grams of pulses in your daily diet can contribute to about 26% of your daily fiber intake.
  7. Oils: you can also consider cooking your food with olive oil and flaxseed oil instead of your regular refined cooking oils. These oils enhance the movement of food through the intestines as they have a mild laxative effect.
  8. Fiber Supplements: You can also go for certain supplements that to add fiber to your diet. These supplements, generally prescribed by dieticians, are helpful and quite safe.

Dealing with Constipation

If you are, unfortunately, suffering from constipation, it is not a matter of grave concern. You can find relief by making the suggested dietary changes. Increase your fluid intake and rely on a high-fiber diet. Some other ways of finding relief are resorting to laxatives, taking up mild exercising, and even medication. For people with a condition of chronic constipation, when the illness lasts for a prolonged duration, they are typically advised medicines along with dietary changes to find relief. Amitiza is one of the most commonly prescribed medicine for patients suffering from constipation. Visit your doctor or physician regularly, and they will monitor your condition periodically, making changes to your prescribed dosage of medicines and diet plans according to the improvement.