Constipation
After digestion and absorption of foods, remains passes through the colon. In colon water is absorbed from it and what’s left forms stool.
When stools linger in the colon for longer time, colon absorbs more water and stool become dry and hard to pass which cause constipation.
Management of constipation
- Drinking adequate fluid can help improve stool frequency and make it easier for stools to pass.
It is recommended to drink at least 2 litres fluid per day.
- Increase the fibre intake by adding a wide variety of high fibre foods in to the diet. Fibre should be added gradually because increasing the fibre very quickly can cause some symptoms such as bloating and gas.
Management of constipation
- Drinking adequate fluid can help improve stool frequency and make it easier for stools to pass.
It is recommended to drink at least 2 litres fluid per day.
- Increase the fibre intake by adding a wide variety of high fibre foods in to the diet. Fibre should be added gradually because increasing the fibre very quickly can cause some symptoms such as bloating and gas.
High fibre foods:
- Oats and oat bran
- Oatmeal, and bran flake cereals
- Brown rice
- Wholemeal or wholegrain bread
- Wholegrain pasta or couscous
- Potatoes with skin
- Quinoa
- Nuts/seeds, such as almonds, peanuts, pecans, chia seeds and linseeds
- Legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
- Fruits such as apple, pear, Kiwi if possible have them with the skin
Prunes or rune juice are really GOOD
- Vegetables such as green leafy vegetable, carrots, broccoli, green and peas
- Regular exercising help food move more quickly through your colon and can help in managing constipation.
Limit foods with limited to no fibre, such as
- chips
- fast food
- prepared foods, such as some frozen meals and snack foods
- processed foods, such as hot dogs or some microwavable dinners