Constipation bothers many people. Most of it can be prevented by simple lifestyle changes. Below are three panels of tips
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.
Tips for increasing fibre intake:
- Consume whole fruits instead of fruit juices
- Replace half of white rice with brown
- Enjoy whole meal sandwich.
- Snack on raw vegetables like cherry tomatoes, cucumber, carrot sticks, plain popcorns, vegetable soups.
- Substitute beans for meat three times per week
- Balance each meal with cereals, meat/beans, nuts, fruits and vegetables.
Besides fibre intake, incorporate the following lifestyle into your diet
- Stay active and do regular exercises.
- Drink enough water. Drinking water is the most important factor in tackling constipation
- Good sleep will help set the clock for healthy bowel movements.
- 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.
Click here for the full article by dietician and nutritionist Kohila Govindraju
