People suffering from constipation have bowel movements that occur infrequently. They also experience problems when passing stools. In normal situations, the frequency of bowel movements varies broadly. Constipation is usually defined as a condition in which the affected person has less than 3 bowel movements in a week. The stool is usually dry and hard. It is a temporary and widespread problem that affects your gastrointestinal tract. The common causes of this problem include illnesses, low-fiber foods, certain medications, lifestyle changes, hormonal imbalance, and bowel syndrome. Simple changes on a person’s lifestyle such as taking bland diets, eating fiber-rich foods, and drinking plenty of fluids can ease the problem.
Switch to Bland Diets
Bland diets contain foodstuffs that are unlikely to cause irritation in your digestive system. The main characteristics of such foods include softness and low amounts of fiber. These foods are gentle on your digestive system. You should limit the amount of spicy and fried foods that are rich in fat in your diet. In addition, limit alcoholic drinks and caffeinated drinks in your diet. Such foods and drinks can increase stimulation and cause irritation. It is advisable to take small and frequent meals. Also, chew food unhurriedly and thoroughly. This strategy promotes digestion. It is not advisable to eat food within 2 hours of sleep time.
Why is Fiber Important?
Although fiber plays a significant part in curing constipation, bland diets usually have low amounts of fiber. It is recommended that persons with constipation should take a diet that contains between 20g and 35g of fiber on a daily basis. A diet with large amounts of fiber can help in restoring bowel integrity, adding bulk to your stool, and softening your stool. Diets with large quantities of roughage can correct and prevent constipations. Such foods include legumes, vegetables, whole grains, and fruits. It is important to increase fiber consumption gradually within a period of few weeks in order to lessen the symptoms of diarrhea, bloating, and gas. It is also essential to limit processed foods, cheese, and meat because they have no or little amounts of fiber.
Enough Fluids and Water
Taking adequate amounts of fluids can help if you have constipation. One of the major roles of liquids is to soften stool, which makes it easy to empty the bowels.
Drink between 6 and 8 glasses of fruit juice, water, milk (low-fat), soft drinks (non-caffeinated), decaffeinated broths or herbal soups, and sports beverages. You can also regulate your bowel movements by drinking prune and apricot juice.
Fluids should be taken unhurriedly to avoid bloating. Limit your alcohol and caffeine intake.
Eat lean and tender pieces of meat. It is also essential to eat fish and poultry that are steamed, baked, or grilled. In addition, choose dairy products that are low in fat. The recommended dairy products include low-fat cheese, yogurt, and skim milk. You should also include dried peas, peanut butter, tofu, and beans in your diet as they have adequate amounts of proteins. Take plenty of vegetables and fruits. They have plenty of fiber, minerals, essential vitamins, and antioxidants that improve your health. Eat spinach, squash, melon, tomatoes, broccoli, berries canned fruit, and apples. In addition, eat whole bread, brown rice, wild rice, oatmeal, wheat pasta, and other whole grains to increase fiber intake. Avoid spices and fat.