Diet for constipation

Incomplete evacuation of stool has many causes, the main one is low fibre diet. Increase fibre intake slowly. Rapid increase in dietary fiber can cause gas and discomfort. When increasing fibre, be sure to also increase liquids.

You should have 20-35 grams of fibre daily. Below are some examples of foods containing fiber.

Food Grams:

beans, 3/4 cup 10.4
Wheat bran cereal, 1 oz. 10
Banana 3.8
Prunes, 3 3.5
Apple, small 2.8

To Prevent Constipation:
Certain foods and drinks, and the proper amount of exercise can help alleviate the symptoms of constipation.

Foods and drinks:

Eat high-fibre 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.

The feeling to void after eating is a physiological reflex which is often ignored. Visit the toilet for 15 minutes in the morning after breakfast, 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 then do 10 minutes of walking.

Drink plenty of fluids. Fibre works by absorbing water and increasing the soft, bulky waste in your colon. But if you don't drink enough liquid to replace what is absorbed, fiber can be constipating.

Exercise regularly. Exercise promotes normal bowel function and reduces pressure inside your colon, decreasing your chances of forming diverticula.

More information

NDDIC