What to eat against constipation

According to Mrs Sarah Abagai, Head of Dietetics Department at the National Hospital, eating enough fiber is one easy way to avoid constipation. Fibers are mainly from fruits and vegetables. The most important aspect of eating to ease constipation is to slowly increase your intake of dietary fibre. Fibre is the part of plant material […]

According to Mrs Sarah Abagai, Head of Dietetics Department at the National Hospital, eating enough fiber is one easy way to avoid constipation. Fibers are mainly from fruits and vegetables.

The most important aspect of eating to ease constipation is to slowly increase your intake of dietary fibre. Fibre is the part of plant material that we cannot digest. Fibre is helpful for constipation because it serves to add bulk and softness to the stool. Soluble fibre absorbs water and binds with fatty acids, forming a gel-like substance that keeps stools soft. Insoluble fibre does not dissolve in water, thus providing bulk to the stool. Since both types are found in all plant foods, it is not necessary to try to remember which food is a good source of which type of fibre. Just focus on eating a wide variety of fruits, vegetables, nuts, legumes and whole grains. For the treatment of constipation, it is recommended that you increase your fibre intake from 20 to 25 grams per day.

When you have constipation, it is important to eat foods that have the potentials to ease your symptoms. The best foods for constipation are those that offer increased doses of dietary fibre, due to the effect that fibre has on the makeup of stool. Understanding what fibre does and which foods are good sources of fibre can help you to make food choices that will help keep your system moving. The nicest part of all of this is that foods that are good for constipation are also foods that are really good for your overall health. It’s important to keep a balance, though, as eating too much fibre can cause bloating and diarrhoea.

Which foods contain dietary fiber?

Wheat, pulses, potatoes, vegetables, fruits and nuts are another plentiful source of dietary fiber. Spinach, especially cooked alone is highly recommended.

A diet consisting of bread, pastries and dairy products leads to very hard stool, while one with fruits, green vegetables, whole grains, beans and nuts will soften the stool. Coffee stimulates the colon. Vitamin C and magnesium supplements may also help with constipation but you have to be careful not to take too much.

High fibre breakfast cereals (look for at least 8 grams of fibre per serving), whole grain breads, brown rice and millet are good source of fibre.

Dietitians advice you eat 2 – 3 portions of fruit per day (e.g. 1 apple, 3 plums or a dish of water melon to avoid constipation. Also, 3 – 4 portions of vegetable per day, at least one of them raw, e.g. as mixed salad.

According to H.K Bakhru in his book, Herbs That Heal: Natural Remedies For Good Health, chebulic myroblan an herb, is useful in constipation. Either the pulp of 2 or 3 fruits with a little salt or a decoction of 6 fruits and 4 grams of cloves or cinnamon, should be taken daily at bed time to relieve constipation.

However, avoiding certain foods that can cause constipation easily such as white rice, pastries, and carbohydrates is a better way to avoid constipation, but when you have it already, it is important to eat foods that have the potential to ease your symptoms like the ones suggested above.