Diet for Constipation
Fighting Constipation with Good Nutrition and a Good Diet
by Dr. Edward F. Group III
When it comes to constipation, prevention is always better than
suffering from the painful symptoms of an impacted bowel. One of
the best ways to avoid problems with constipation is to eat a
healthy diet.
An intestine-friendly diet can help keep stool soft and easy to
pass. It can also help you have a regular schedule for bowel
movements.
Here are some simple solutions for making your diet
colon-friendly:
The Diet for Constipation Sufferers
Drink lots of water. One of the main causes of constipation is a
lack of hydration. You should drink 6 to 8 glasses of water each
day to promote a healthy bowel. Adding lots of water is always
good in the diet for constipation sufferers.
Eat your fruits and vegetables. It may seem like common sense,
but most people don’t get enough of these nutritional power
foods. Five servings of fruits and vegetables each day can
improve your bowel habits.
You should have at least 3 servings of vegetables every day and
at least 2 servings of fruit. Adding fruits and vegetables
introduces fiber to your diet. Fiber is instrumental in helping
the bowels move regularly with ease.
Increase the number of whole grains that you eat. What is a
whole grain? This is a grain that is unrefined. Things made with
whole-wheat flour contain whole grain, but things made with
white flour don’t. Whole grains are great sources for dietary
fiber.
You should have 6-11 servings of whole grains each day. This may
seem like too much, but serving sizes aren’t that large. A
sandwich made with 2 slices of whole wheat bread contains 2
servings of whole grains.
Good sources of whole grains include oatmeal, whole grain rice,
whole grain cereals, and whole-wheat pasta.
If you prefer the taste of processed flours, you can ease
yourself into whole grains. For example, mix whole wheat pasta
with white pasta. You’ll increase your fiber intake and keep
some of the taste that you love.
One source of dietary fiber that is extremely helpful for
keeping a healthy bowel is flaxseed. Adding about a tablespoon
of ground flaxseed to your diet can improve your regularity and
ease of bowel movements.
Flaxseed can be added to yogurt, cereal, sauces, or anything
that you choose. Many people find the nutty flavor of flaxseed
an excellent compliment to their diet.
Limit your consumption of meat. Meat is difficult for the body
to process. You don’t have to completely eliminate it, but
limiting it is a good idea. You should have 2-3 servings of
protein each day.
Remember, one serving of meat is about the size of the palm of
your hand. You can also use some plant sources to provide your
protein needs. Choices such as nuts and soy products are good
sources of protein and can be good in the diet for constipation
sufferers.
|
