How to prevent constipation
Constipation specifies to bowel movements that are infrequent or hard to pass. It is a common cause of painful defecation. If we have constipation more than occasional, bleeding or have pain, it’s very important to check with our doctors as these symptoms can be a sign of a serious digestive disorder.
However, in most of the cases, constipation is just a sign that our diet needs more fiber.
What should we avoid eating if we’re constipated?
If we are constipated, try not to eat too many foods with little or no fiber, like:
Chips, Ice cream, Meat, Fast food, Cheese and Processed foods such as hot dogs or some microwavable dinners.
To Prevent Constipation we need to do the following
1. Intake Fluids or Drinks
Drink several cups of warm -to- hot liquid in the morning.
Have plenty of liquids – at least 8 glasses a day.
Water and herbal tea are the best.
Make sure to drink plenty of fluids to avoid dehydration.
Sit quietly for 15 minutes after eating a meal to aid in digestion.
Stay in the toilet for 15 minutes in the morning, even if we are unable to have a bowel movement. This will relax and stimulate our digestive system.
We should do at least 150 minutes of physical activity every week.
If we are taking enough fiber in our diet that can significantly reduce our chances of developing constipation. Most of the adults don’t eat enough fiber. We should aim to have about 30 gms of fiber a day. We get fiber from these foods – Fruits and Vegetables, Seeds and Oats, Wholemeal Bread, Whole-wheat Pasta and Wholegrain Pasta.
If we eat more fiber, it will keep our bowel movements regular because it helps in food to pass through our digestive system more easily.
4. Toilet Habits
When going to the toilet, make sure that we have enough time as well as privacy to pass stools comfortably. Also, never ignore to go toilet because it can significantly increase the chances of having constipation.
Foods for Constipation Relief
Beans have more than 10 grams of fiber per cup that is more than almost any other fiber source. It helps the food to keep moving through the intestines.
One medium Kiwi has about 2.5 grams of fiber and lots of vitamins and nutrients, which are very important for a good health, including the intestines.
Popcorn is a good choice for a high-fiber snack that can help and provide relief from constipation.
Nuts and Seeds
Nuts are a filling food that is also packed with fiber so to help ease constipation. Almonds and walnuts have more fiber than other nuts. Seeds are another good fiber-filled choice.
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