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Submitted by Kohila on 16 January 2018
Image of a person holding stomach. No face is visible

Healthy eating habits, high fibre, can quite easily take care of one of the most common and inconvenient trouble like Constipation, says nutritionist Kohila Govindaraju. And a high fibre, nutritious recipe.

Constipation is the most common digestive complaint, that makes one feel bloated, irritated and makes life quite miserable. Generally, constipation is defined as infrequent or fewer than three bowel movements per week. Less than one bowel movement per week is considered severe constipation.

Read in Hindi: कब्ज़ से कैसे राहत पायें।

Poor bowel habits, lack of fibre intake, high intake of meat and processed products, lack of physical activity, insufficient water intake are the main reasons for constipation. Constipation is also caused by bowel obstructions, rectal cancer or hormonal disorders. Sleep deprivation activates stress response that leads to constipation and also interferes with metabolism. Lack of sleep is likely to induce the elderly to forget their bathroom schedule. Good sleep will help set the clock for healthy bowel movements.

Must Read: Impact of Age on Gut Health and Digestive Disorders

The symptoms are lower abdominal discomfort, straining and rectal bleeding, haemorrhoids, physiological distress and obsession with having bowel movements.

Related Reading: Overview of Digestive Disorders and GI Conditions

Food products high in fibre help prevent constipation. Fruits, vegetables, spinach and other greens, beans, lentils, peas, whole grains, nuts, prunes and seeds are good sources of fiber.

Most whole food contains soluble and insoluble fibres. Both types of fibre help promote regular bowel movements.

  • Soluble fibre absorbs more water, making the waste softer, larger and easier to pass through the intestines. Oats, nuts, beans, soft parts of fruits, pumpkin, sweet potato, carrots are good sources of soluble fibre.
  • Insoluble fibre does not dissolve in water, adds bulk to the waste material that hastens its passage through the gut and prevents the feeling of hardness in the stomach. Peels of fruits, like apples, berries, grapes, pears, whole grains are good sources of insoluble fibres

Tips for increasing fibre intake:

  1. Consume whole fruits instead of fruit juices
  2. Replace half of white rice with brown
  3. Enjoy whole meal sandwich.
  4. Snack on raw vegetables like cherry tomatoes, cucumber, carrot sticks, plain popcorns, vegetable soups.
  5. Substitute beans for meat three times per week
  6. Balance each meal with cereals, meat/beans, nuts, fruits and vegetables.
  7. Stay active and do regular exercises.
  8. Drink enough water. Drinking water is the most important factor in tackling constipation
  9. Good sleep will help set the clock for healthy bowel movements.
  10. Probiotics and fibres from fruits and vegetables will help clear the bowels by softening the intestinal materials. Yogurt or fermented milk with each meal will also help alleviate constipation problems.

Spinach and moong dhal - A high fibre dish recipe

Number of servings: 2

Moong dhal (cooked)  :- 1 cup
Spinach, chopped  :- 2 cups
Tomato, chopped  :- 1/2 cup
Tamarind juice  :- 2 tablespoon
Chopped garlic  :- 4 cloves
Oil  :- 2 tablespoons
Mustard  :- 1/2 teaspoon
Cumin seeds/jeera  :- 1/2 teaspoon
Pepper  :- 1/2 teaspoon
Dried cilly  :- 4 nos
Salt  :- to taste

Instructions:

  • Heat oil in a pan, add mustard, garlic, cumin seeds, dried chilly and saute for a minute.
  • Add tomato, saute for 3 minutes
  • Add spinach and saute for 2 minutes and add tamarind juice and let the juice cook for 2 minutes. Add the cooked moong dhal and mix well. Let the mixture cook for 2 minutes.
  • Dash some salt & pepper and serve hot with rice or roti.

Check out the posters: Constipation Tips