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Constipation

Discussion in 'All Categories' started by Mantu - Jul 9th, 2024 6:24 am.
Mantu	I am having constipation. What dietary changes can help alleviate my constipation? How much fiber should I include in my diet, and what are good sources? Can increasing my water intake help, and how much should I drink daily?
re: Constipation by Dr. B. S. Bhalla - Jul 9th, 2024 6:43 am #1
Dr. B. S. Bhalla	To alleviate constipation, making dietary changes is essential. Here are some steps you can take: Dietary Changes: Increase Fiber Intake: Recommended Amount: Aim for at least 25 grams of fiber per day for women and 38 grams per day for men. Good Sources of Fiber: Fruits: Apples, pears, berries, oranges, and bananas. Vegetables: Broccoli, carrots, spinach, and Brussels sprouts. Legumes: Lentils, beans, chickpeas, and peas. Whole Grains: Brown rice, oatmeal, whole wheat bread, and quinoa. Nuts and Seeds: Almonds, chia seeds, flaxseeds, and walnuts. Stay Hydrated: Recommended Amount: Drink at least 8-10 glasses (about 2-2.5 liters) of water daily. Tip: Carry a water bottle with you and take small sips throughout the day. Herbal teas and water-rich foods (like cucumbers and watermelons) can also contribute to your hydration. Include Probiotics: Sources: Yogurt with live cultures, kefir, sauerkraut, kimchi, and other fermented foods. Limit Processed Foods: Reduce your intake of foods high in fat, sugar, and refined carbohydrates as they can contribute to constipation. Other Tips: Regular Physical Activity: Engage in regular exercise, such as walking, jogging, or yoga, to help stimulate intestinal function. Establish a Routine: Try to go to the bathroom at the same time each day, especially after meals, to train your bowel movements. Avoid Delaying When You Feel the Urge: Respond promptly to the urge to have a bowel movement to avoid constipation. Sample High-Fiber Meal Plan: Breakfast: Oatmeal topped with fresh berries and a tablespoon of flaxseeds. A glass of water or herbal tea. Lunch: Mixed green salad with chickpeas, cherry tomatoes, cucumbers, and a whole grain roll. An apple. Snack: A handful of almonds or a small serving of yogurt with live cultures. Dinner: Grilled chicken or tofu with steamed broccoli, quinoa, and a side of sautéed spinach. A piece of fruit for dessert. Before Bed: A glass of warm water or herbal tea. Incorporating these dietary changes can help alleviate constipation and promote regular bowel movements. If symptoms persist, consider consulting a healthcare provider for further evaluation and management.