Diet Plan for Constipation: What Should You Know?

Constipation is a general digestive problem that affects millions of people across the world. It can get caused by a number of factors, including a lack of fibre in your diet, dehydration, lack of physical activity, and even certain kinds of medications. However, once you follow a proper diet plan for constipation, you can get better.

Yes, the good news is that you can eliminate constipation through simple changes to your overall diet and lifestyle. In this post, you can get an idea about a diet plan for you to deal with constipation that can help relieve signs and endorses regularity.

Enhance your fibre intake 

Fibre is necessary for maintaining digestive health and preventing constipation. It adds bulk to your overall stool and helps move it through your digestive system. Most adults should aim for 25 to 30 grams of fibre daily. Some great sources of fibre can be: 

– Whole grains like brown rice, whole wheat bread, and even oatmeal

– Fruits like apples, pears, berries, and oranges

– Nuts and seeds like chia seeds, almonds, and flaxseeds

– Vegetables like carrots, broccoli, and leafy greens

– Legumes like beans, lentils, and chickpeas

In case you are not used to eating a lot of fibre, it’s critical for you to increase your intake gradually to dodge digestive discomfort.

Stay hydrated

Dehydration can contribute to constipation, so you must drink plenty of water throughout the day. Aim for a minimum of 8 cups (64 ounces) of water per day. Other fluids, like herbal tea, can also help you keep yourself hydrated.

Introduce probiotics into your diet

Probiotics are great bacteria that live in your gut and help endorse digestive health. They can even be found in fermented foods, such as kefir, yoghurt, sauerkraut, and kimchi. Consider including one or more of these foods in your diet daily.

Cut back on consumption of processed foods.

Processed foods, like fast food, packaged snacks, and even sugary drinks, are, most of the time, low in fibre and high in fat, sugar, and salt. These types of foods can definitely play a role in constipation and other sort of digestive problems. Try to restrict your intake of processed foods, and rather you should focus on whole, nutrient-dense foods.

Eat smaller, more recurrent meals

Eating huge-sized meals can put a strain on your digestive system and make your constipation issue worse. Instead, try eating smaller meals across the day. This can help you keep your digestive system moving and avert the issue of constipation.

Restrict your intake of dairy products

Dairy products, like cheese, milk, and ice cream, can be constipating for some people. in case you are vulnerable to constipation, consider limiting your intake of dairy or even switching to dairy-free alternatives.

You should do Exercise regularly

Regular physical activity can definitely help stimulate your digestive system and avert the issue of constipation. Aim for a minimum of 30 minutes of moderate-intensity exercise, such as brisk walking, daily.

To sum up, you can start following a proper diet plan for constipation patient and ensure that your constipation takes a backseat permanently. After all, you have to take steps to ensure that you make the changes that help you.

1 year ago