What causes constipation?
Constipation is one the most commonly found conditions and there are chances that everyone experiences it at one point or another. A low fiber diet, drinking less water, ignoring the urge to defecate & lack of exercise are among the common causes. Making necessary dietary changes can help keep constipation at bay.
CONSTIPATION DIET RECOMMENDATIONS
DIET FOR CONSTIPATION
Constipation is a common condition where the feces are hardened and therefore emptying the bowels become difficult. It is important to get medical help if you face this condition often or for a prolonged duration. Constipation is an indication that the diet needs more fiber. An average adult requires about 25-30 grams of fiber each day, to have proper bowel movements. While planning a healthy diet, it is important to include adequate amounts of fiber to help you with more efficient bowel emptying.
We are providing the necessary food recommendations for Constipation.
- Eat food rich in fibers as it helps cleanse the bowel naturally.
- Flaxseeds/powder/capsules offer nutrition and also offers a mild laxative effect if consumed with adequate water.
- Old Sali and shasthi (varieties of rice), barley, horsegram are good.
- Eat lots of green leafy vegetables, carrot, radish, beetroot, ridge guard, small cucumber, garlic pearls, ginger, buttermilk, butter, mustard oil and black salt.
- Also dry fruits like dried figs, dried grapes (raisins) are also excellent sources of digestive fiber.
Foods for Moderate Consumption:
Pulses, beans, barley, wheat, red variety of Sali rice, sour fruits, black pepper, goat’s milk
Foods to Avoid:
- Avoid meat, fish, chicken or flesh of animals.
- Sesame, fried food and other substances are heavy to digest.
- Avoid food that is incompatible to each other such as fruit salad, milk with fish etc.
- Always try to avoid junk food, fast food and outside food (because it contains lots of spices, oil, and chemicals such as sodium bicarbonate etc.)
- Two to three pieces of dried figs should be soaked in optimum amount of milk or water for 4 to 5 hours and chewed before supper.
- A handful of dry grapes (raisins should be soaked in water for 4 to 5 hours and then chewed slowly before supper.
- Fresh green vegetables like spinach etc also have very good dietary fiber and are excellent for those suffering from constipation. Spinach soup should be taken daily.