If your bowel habits get sluggish, you don't have to rush out to buy a laxative. Most people don't need them for mild constipation. Instead, look at your diet. Are you getting enough fiber?
What Causes Constipation?
To understand how to prevent constipation, it helps to know what causes it. As food passes through your colon, your body absorbs the water from it, and what's left forms into the stool. Your muscles move it through the colon to the rectum, where you pass it. When this movement slows down, your colon draws too much water. Stools get dry and are hard to pass, causing constipation.
The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids. Certain medications, not going when you feel the urge, laxative abuse, and pregnancy can also lead to constipation.
Foods and Drinks:
- Eat high-fiber foods such as raisins, raw vegetables, salads, bran cereals, whole-grain bread, and fresh fruit.
- Eat prunes or figs.
- Eat oatmeal, applesauce, legumes (dried beans), and barley, to soften the stool.
- Flax meal can be purchased already ground. Or, you can buy the seeds and grind them yourself. Flax meal is a good source of natural fiber and health-promoting Omega-3 fatty acids. It can be stirred into or sprinkled on foods.
- Drink plenty of liquids—at least eight glasses a day. Water and herbal tea are best. Juices are not recommended, nor are caffeinated drinks, as your body can become dependent on these in the long run.
- Drink several cups of warm-to-hot liquid in the morning. Herbal teas or water work well.
Exercise:
- Do daily exercise, like a brisk half-hour walk.
- Visit the toilet for 15 minutes in the morning, even if you are unable to have a bowel movement. This relaxes and stimulates your digestive system.
- Sit quietly for 15 minutes after eating a meal to aid in digestion.
Sample Diet Plan to Relieve Constipation
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Diet Plan |
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Meal |
Menu |
Quantity |
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Early Morning (7:00 am) |
Warm Lemon Water/ Cinnamon Water/ Ginger Cucumber Detox Water + Almonds/Walnuts/Prunes/ Figs + Flax Seeds Powder/Chia Seeds |
1 Glass
5 No.
1 Tsp |
|
Breakfast (9:00 am) |
Oats Porridge with Flaxseed / Whole Wheat Pasta/ Vegetable Wrap (Whole wheat flour)
Fruit Smoothie / Seasonal Fruit |
1 Bowl/ 1 No.
1 Glass / 1 Whole |
|
Mid-Morning Snack (11:30 am) |
Buttermilk/Kefir/ Coffee
Roasted Mix Seeds/ Roasted Foxnuts / Boiled Sweet Potato |
1 Glass / 1 Cup
1 Bowl
|
|
Lunch (2:00 pm) |
Lettuce Tomato Salad with added olive oil /Cucumber Tomato Salad
Lentil / Legume Curry
Seasonal Vegetable
Multigrain or Bran Chapatti / Peas Pulao (Brown Rice)
Curd/ Veg Raita |
1 Bowl
1 Bowl
1 Bowl
2 No./ 1 Bowl
1 Bowl |
|
Evening Snack (5:00 pm) |
Seasonal Fruit |
1 Whole |
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Dinner (8:00 pm) |
Broccoli Soup with Tofu / Veg Mulligatawny Soup
Lentil Curry / Vegetable Curry
Multigrain Chapatti/ Bran Chapatti
Curd/ Yogurt |
1 Bowl
1 Bowl
2 No./1 Bowl
1 Bowl |
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Post Dinner (10:00 pm) |
Turmeric Milk/ Milk + Dates |
1 Cup/ 1 Glass + 2 No. |
Pre-Workout Options:
Fruit (1 whole) / Oatmeal (1 Bowl) / Whole Wheat Bread Veg Sandwich (1 Piece) / Granola Bar (1) + Dry Fruits (Handful)
Post-Workout Options:
Milk (1 Glass) / Greek Yogurt with Nuts (1 Bowl) / Hummus Toast (1 Piece) / Fruit with Peanut Butter (1 Whole)
Water Intake Recommendation:
Drink at least 12-15 glasses every day to stay hydrated.
Need a revised diet plan? Certain ingredients not in your favor? Book a session with our nutritionist on The Wellness Corner.
General Guidelines and Tips to Avoid Constipation:
- Chew your food properly for better digestion.
- Add more fiber and protein-rich foods to your diet.
- Eat a bowl of salad/soup before lunch and dinner.
- Focus more on seasonal vegetables and whole fruits and avoid taking them in form of juices.
- Do not munch on unhealthy snacks. Instead, opt for healthier ones.
- Avoid processed, packaged, and fried foods.
- Adopt good cooking practices such as boiling, steaming, and grilling instead of frying.
- Drink 12-15 glasses of water and other healthy fluids daily and keep yourself hydrated.
- Exercise regularly and stay physically active all day.
- Sleep adequately for 7-9 hours each night.
- Reduce your stress levels by practicing yoga, meditation, etc.