Diet Plan For Constipation - How To Control

Diet Plan For Constipation - How To Control

“Let food be thy medicine, and let medicine be thy food”  is always ascribed by the great Greek physician Hippocrates (Father of modern medicine).

Constipation is one of the topics which no one likes to discuss; unfortunately, it is gradually developing as an important health concern. Constipation affects any age group, from newborn infants to the elderly. It seems 22% of Indian adults suffer from the condition; surprisingly, young children and babies are even affected by it. So, if you are dealing with tummy twinges, you are not alone. Few changes in dietary patterns will help you resolve the condition. This blog is on the way to making you aware of the diet plans for constipation. Before exploring it,  you must know about constipation and whether or not you are constipated. Go Ahead!  

Constipation And Its Causes

Constipation is not a disease; it is a condition that may be due to other medical conditions, medications that you are taking back, or even an unhealthy lifestyle. Symptoms of constipation are difficulty in passing stools, fewer than three to four bowel movements in a week, painful hard lumpy stools, and a feeling that not all stools are not fully eliminated. However, bowel movements differ from person to person. 

Formation of stools is the last step in the digestion process in your GI (Gastrointestinal) tract. When food passes through the alimentary canal, nutrients, water, and electrolytes get absorbed, leaving the residue (soft but formed substance) called stools. Contraction and relaxation of sphincter muscles in the rectum expel the stools outside the body, and this process is known as defecation. When this process slows down, constipation occurs. This problem occurs because of a low-fiber diet, inadequate fluid intake, lack of exercise, gastrointestinal disease, and other medications you take back. Even though there are many medications to relieve constipation, following a constipation diet chart is the ideal element for the cure.

Consume 3Fs (Fibers, Fruits, Fluids) To Avoid Constipation

Consider discussing with the physician or nutritionist before following the diet plan for constipation.

1. Fiber Diet 

Fiber is important for healthy digestion. Dietary fiber is a type of carbohydrate, which is plant-based and that the body cannot digest. There are naturally two types of fiber. They are soluble and insoluble fiber; both are beneficial for relieving constipation. Soluble fiber dissolves in water and it tends to lower blood glucose and cholesterol levels. Insoluble fibers are insoluble in water, which drains water into the stool, to make it soft and easier to pass. Insoluble fiber helps in preventing constipation.  

(a) Foods Rich In High-Fibers

Look at your plate before eating. Are you getting enough fiber? If not, add fiber gradually to your diet chart. The Academy of Nutrition and Dietetics suggests 38 grams of fiber for males and 25 grams for females daily. We require less fiber after 50 – roughly 21 g for women and 30 grams for men. Unfortunately, most of us consume only 15 grams daily, which may contribute to the high rate of developing constipation. 100g of fiber is approximately ½ cup. 

(b) Begin With Whole-Grains 

It is better to choose whole grains instead of refined grains. Be careful when choosing whole grains because they must be listed as the first ingredient on any food package to be considered a true whole grain. Start your day with a healthy breakfast or an evening snack with the following whole grains.

(C) Lay On Legumes

Legume is an umbrella term that encompasses beans and pulses. They are again one of the richest sources of fiber which provide quality nutrition. Common edible legumes and beans to relieve constipation are listed below.

(d) Rethink Your Veggies 

Vegetables are notably the healthiest food groups and are a great source of fiber.  Continue reading the data below to find out which vegetables to pick if you are looking to increase fiber intake. 

(e) Munch With Nuts And Seeds 

Nuts and seeds are renowned for their health benefits, and the fiber found in nuts only helps. Consuming fiber from a variety of sources promotes the growth of beneficial bacteria in your gut. It is significant because "good" bacteria are associated with improved health. 

 2. Find Your Fruits

Diet plans for constipation patients cannot be completed without fruits. Whole fresh fruits are extremely nutritious and high in fiber. Fruit fiber content varies according to their water content and how much of the fruit is actually indigestible by our bodies. Keep scrolling to learn more about the fiber content in each fruit.

 3. Fluid Diet

Water and other liquids are necessary to stay hydrated. Water is essential to help fiber work its magic. So, hit the bottle with adequate water. Before the stool is eliminated from the body, the large intestine removes water from it. Therefore, having a hard, dried-out stool is more painful to pass. These result from being dehydrated as a result of exercise, hot weather, a medical condition, or simply not drinking enough water. It's crucial to increase your hydration as you increase your dietary fiber intake. In addition to water, drinking warm water with lemon helps to relieve constipation. Lemon, a water-soluble fiber, consists of citrus, which sometimes stimulates the colon, and has high vitamin C. Apart from these, other liquids such as sweetened but less sugary fruit juices, vegetable juices, and clear soups. 

Foods To Avoid During Constipation  

• Fats are tricky enough to digest and the body takes a long time to break down. Additionally, most high-fat foods lack fiber and slow down digestion. Avoid fatty foods such as oil, butter, and red meat to help prevent or relieve constipation.
• Milk and dairy products appear to be another common cause of constipation for some people.
• Foods with less or no fiber, such as packed or fried chips, fast food, processed foods, and frozen meals.

Small Changes Make Big Differences

The most effective way to deal with constipation is to prevent it. Constipation is an unpleasant condition that’s relatively common. If you have constipation, you can achieve easier digestion by making simple changes to your diet and lifestyle. Prepare a diet plan for constipation and follow it. Call your doctor if the condition is not relieved for over three weeks. Inform the healthcare professional if you see blood in stool, a painful abdomen, and unexplained weight loss.