Constipation

Nutritional approach

Constipation is a common problem that affects one in four adults. It is defined as a change in bowel habits that may involve infrequent, incomplete or difficult evacuation of stool. It should be noted that the frequency of "normal" bowel movements varies from three times a day to three times a week, and that it also varies from person to person. Furthermore, the body does not require daily evacuation.

There are changes you can make to your diet that will improve the situation, such as:

• Maintain an adequate level of hydration.
  • Drink 1 to 2 litres of fluid a day
  • Fluids include water, milk, soup, tea, and coffee
• Maintain a fibre-rich diet
  • Gradually increase the amount of fibre you eat over a few days so that your digestive system has time to adjust
  • Make sure to drink enough water with this fiber
• Incorporate certain probiotic foods into your diet (e.g., yogurt, kefir)
  • Probiotics may help reduce the gas and bloating associated with constipation
  • Researchers have yet to determine any specific strains or dosages of probiotics that are recommended for everyone

Here is a list of foods that could help you increase your daily fibre intake:

• Add high-fibre cereals containing at least 4 g of fibre per serving to your routine (e.g., All-Bran, Weetabix, Bran Flakes, Shredded Wheat, Raisin Bran)
• Sprinkle wheat bran, oat bran, or psyllium (All-Bran Buds) over your cereal or yogurt, or add them to muffin recipes
• Choose whole grain breads (wheat, bran, or oat) containing at least 2 g of fibre per slice over white bread
• When it comes to nuts and seeds, choose whole almonds, peanuts, sesame seeds, and shredded dried coconut
• Eat plenty of whole fruits and vegetables, ideally with the skin on, at every meal (at least half your plate)
• Among the various vegetables, prefer frozen and canned peas, whole kernel corn, boiled spinach, broccoli, cabbage carrots and green beans;
• Among the various fruits, prefer apricots, dried dates and figs, banana, raspberries, pears, prunes, raisins, and fresh or cooked rhubarb;
• Add legumes to your diet, such as chickpeas, lentils and white kidney beans.

Choosing foods judiciously, increasing one's fluid intake and exercising regularly can help prevent constipation.

Always watch your diet: