Constipation is a condition where a person has difficulty with regular bowel movements, so much so, that it can be fewer than three times a week. In a person suffering from constipation, the stools are difficult to excrete.
It can occur due to various reasons such as low fibre diet, lack of sufficient liquids, lack of exercise, medications, Irritable Bowel Syndrome (IBS), changes in lifestyle or routine, abuse of laxatives and/or ignoring the urge.
Go High Fibre And Carry Many Litres Of Water
- Gradually increase the intake of dietary fibre. Fibre adds both bulkand 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. A daily intake of 20 g to 35 g of dietary fibre is recommended to treat constipation.
- Eat whole grains, legumes and grams like kidney beans (rajma), black beans, all pulses, black-eyed peas and split peas.
- Eat lots of vegetables like turnip, lady’s finger, radish, beans, cabbage, cucumber, potato, corn, broccoli, peas, carrot, onion, tomato, green pepper, bitter gourd, asparagus, brinjal, beetroot, sprouts, leafy greens and cauliflower.
A sedentary lifestyle slows down the bowel process. Exercise will improve colonic propulsion and tone up the abdominal muscles that are necessary for defecation. So, some light exercise is essential every day.
It is not possible for anybody to change dietary habits overnight. But one must try to change at least one daily, so as to adopt a dietary pattern which is healthy and acceptable to one’s body.