Nobody wants to think about, let alone discuss, constipation, but almost everyone experiences it at some point in their lives. It affects more than 40 million people worldwide on a regular basis. So, if you are having stomach problems, you are not alone. It usually doesn’t last long, and a few simple changes can help your digestive system run smoothly again.
You don’t have to rush out to buy a laxative if your bowel habits become sluggish. For mild constipation, most people do not require them. Instead, consider your diet. Following a healthy diet plan for constipation can help remove the pain and relieve from constipation.
Doctors suggest taking fibre in the dietary chart every day to stay fit and healthy from within. The digestive system also needs to be healthy for proper eating habits.
Do you get enough fibre?
To understand how to prevent constipation, it is necessary to first understand what causes it. As food passes through your colon, your body absorbs the water it contains, and what remains forms stool. It is moved through the colon by your muscles to the rectum, where it is passed. a healthy daily diet plan for constipation will always make you feel healthy all the time irrespective of what you eat all day.
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Drink good amount of water
When this movement slows, your colon absorbs an excessive amount of water. Constipation occurs when stools become dry and difficult to pass. The problem is frequently caused by a low-fibre or high-fat diet, a lack of exercise, and a lack of fluids. Constipation can also be caused by certain medications, not going when you feel the urge, laxative abuse, and pregnancy.
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Common causes of constipation
When the colon’s muscle contractions are slow or sluggish, the stool moves too slowly through the colon, absorbing too much water.
The following are some of the most common causes of constipation:
- Medications
- Lack of physical activity
- There are not enough liquids in the body
- There is not enough fibre in the diet
- Irritable bowel syndrome (IBS)
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What is fibre? Why is it so vital for body?
Fibre is a component of plant foods that the body cannot digest. When you consume a lot of it, the extra bulk keeps stools soft and speeds digestion. It is found in all plant foods, including fruits, vegetables, whole grains, and beans.
The Academy of Nutrition and Dietetics recommends 25 grams of fibre per day for women and 38 grams of fibre per day for men. We require less fibre after the age of 50, about 21 grams for women and 30 grams for men. Unfortunately, most of us only get about 15 grams per day, which may help explain why so many people get constipated.
List of high fibre food chart
A list of high-fibre food includes-
- 1/2 cup navy beans: 9.5 grams
- 1 small pear: 4.4 grams
- 1/4 cup dates: 3.6 grams
- 1 medium apple: 3.3 grams
- 1 medium sweet potato: 4.8 grams
You don’t need to count grams of fibre to get the right amount. Instead, aim for two cups of fruit and two and a half cups of vegetables per day. Some people prefer eating sandwiches with roasted vegetables, replace fries with a salad, buy pre-cut vegetables to snack on with low-fat dip, keep the fruit bowl stocked for a quick and healthy snack, and mix chopped, dried fruit into oatmeal and cereal.
Conclusion
Constipation is a condition in which a person’s bowel movements are painful or infrequent. Constipation is diagnosed when bowel movements result in the passage of small amounts of hard, dry stool less than three times per week. Remember, a healthy daily diet plan for constipation will always make you feel healthy all the time irrespective of what you eat all day.
