Constipation is a symptom and not a disease. It may be acute or chronic. Constipation may occur due to faulty dietary habits such as inadequate Fibre and fluid intake, excessive consumption of refined foods coupled with sedentary lifestyle are causes of constipation. High Fibre diet:
- 5-7 servings of fruits and vegetables/day.
- 5 servings of whole grains and products/day
- Include whole grains and sprouted legumes, beans, seeds.
- Consume u strained soups.
Gradually increase the Fibre in diet to allow your body to get used to it. Note: Excessive consumption may cause bloating and abdominal discomfort. Drink plenty of fluids: Daily fluid requirements(approx 10-12 glasses of water/day) Healthy fluids-Water, fresh juices( fruits and vegetables) soups, buttermilk. Alcohol and caffeine containing beverages(ie regular coffee, tea/colas) can contribute to dehydration in turn constipation. Physical activity: Enough physical activity is important to keep the bowels moving and keep manage constipation. A brisk walk of 30 mins, 3-4 times a week is at least recommended. Yoga also works wonders with constipation if learnt from a good instructor. Note: Warm/hot fluids may also improve constipation.
