nutrition and constipation

Nutrition Effects On Constipation

The best ingredients for healthy digestion and constipation avoidance

Small adjustments to your diet can help keep your digestion in good shape. Too much fat and sugar, too many white-flour products and too little fibre, fruit and liquids can put a strain on your digestive system and cause painful constipation.

Include fibre boosters in your diet

Turning up your fibre intake is much easier – and tastier – than it sounds. Foods that are particularly rich in fibre include prunes, peaches, pears, carrots, beans and broccoli. Flaxseeds also contain additional healthy omega-3 fatty acids and support healthy digestion.

To get your bowel all geared up, add a tablespoon of ground flaxseeds to your morning smoothie or eat with a little yoghurt or buttermilk each morning and evening and then drink one or two glasses of water. Beans and other legumes, fruits, whole grains and vegetables are all great choices. Eating high-fibre foods is the first choice of course, but taking fibre supplements may be needed for some individuals.

Spread fibre intake over several mealtimes

To keep your digestive system healthy, as an average adult you should consume around 30 grams of fibre a day. It’s a good idea to spread this quantity across several small meal times throughout the day, for example with fruit and muesli in the morning, wholemeal pasta or brown rice, a salad or vegetables at lunch and fruit or vegetable sticks as healthy snacks to keep you going.

Try to eat at regular times

Not just what, but also when you eat has an effect on your digestion. Stable eating habits and fixed meal times help you develop positive habits and support your digestion. Creating a balanced digestive cycle helps you avoid constipation and occurrences like stomach bloating.

Include sufficient liquids

Dehydration can lead to hard, and difficult to pass stools. In fact, it is one of the most common causes of constipation. Water helps to soften the food you eat and keep it moving along your intestines. It also helps to keep your intestines flexible. Poor fluid intake is often found to be a source of constipation in children.

Here's to your health. So true, because drinking in general is very important to maintain a functioning digestive system, and you should drink at least 1-2 litres of water a day. Water and herbal tea can have a positive influence on your balance of liquids. Alcohol, sugary drinks and shakes, on the other hand, should be consumed in moderation.

Try to eat at regular times

Not just what, but also when you eat has an effect on your digestion. Stable eating habits and fixed meal times help you develop positive habits and support your digestion. Creating a balanced digestive cycle helps you avoid constipation and occurrences like stomach bloating.

Avoid cow’s milk

According to a study published in NEJM Journal Watch, one third of children who had chronic constipation improved when they had cow’s milk eliminated from their diets. If cow’s milk is removed from the diet, rice milk, juices, and calcium-fortified soymilk can be a substitute for cow’s milk.