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Read about the latest news and updates in natural therapy by checking out the posts in my sandichapman blog. Here, you can find useful tips and information that will lead the way to a better health.

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Nutrition for Constipation

Posted on 20 April, 2021 at 3:10 Comments comments (265)

Eating, Diet, & Nutrition for Constipation

What should I eat and drink if I’m constipated?


It's a taboo subject but something that many people suffer from. Constipation, sometimes referred to as irregularity, is a problem with bowel movements. Symptoms may include difficulty passing stools and a feeling that not all of your stool has passed. Stools can be hard, dry, or lumpy and less frequent. If you have less than three bowel movements a week, a healthcare provider might diagnose you with constipation.


The good news: Making smart food choices and adopting good habits can make a difference. Foods high in fiber may help keep your bowels working regularly.



Depending on your age and sex, adults should get 25 to 31 grams of fiber a day. Older adults sometimes don’t get enough fiber because they may lose interest in food.


Talk with a health care professional, such as a dietitian, to plan meals with the right amount of fiber (External Link for you). Be sure to add fiber to your diet a little at a time so your body gets used to the change.


Good sources of fiber are


whole grains, such as whole wheat bread and wholegrain pasta, oatmeal, and bran flake cereals

legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas

fruits, such as berries, apples with the skin on, oranges, and pears

vegetables, such as carrots, broccoli, green peas, and collard greens

nuts, such as almonds, peanuts, and pecans



Plenty of water

You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass.


Drinking enough water and other liquids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help you avoid getting constipated. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.


Become a Label Reader

The amount of fiber in foods is included on the food label under the “Carbohydrates” heading. Your goal is to eat 100% of the recommended daily value of fiber. When selecting products:


Aim for foods with over 5 percent daily value dietary fiber per serving.

High fiber foods contain 20 percent or more dietary fiber per serving.

Learn more about how to read food labels.


Increase Your Fiber Intake Slowly over five days.

Adding fiber too quickly may cause abdominal discomfort. Be careful not to increase it by more than 5 grams each day. Follow this practice until reaching your desired intake.


What should I avoid eating or drinking if I’m constipated?

To help prevent or relieve constipation, avoid foods with little to no fiber, such as

White bread and pastas

Cakes and biscuits


fast food


prepared foods, such as some frozen meals and snack foods

processed foods, such as hot dogs or some microwavable dinners.

Chronic Constipation

Posted on 20 April, 2021 at 2:50 Comments comments (199)

Do you have Problems with Constipation?​

Chronic constipation is infrequent bowel movements or difficult passage of stools that persists for several weeks or longer.​

If a person has severe symptoms or discomfort, if constipation comes on suddenly, or if symptoms get worse, they should speak to their doctor.​

'Constipation is generally described as having fewer than three bowel movements a week.'​

Though occasional constipation is very common, some people experience chronic constipation that can interfere with their ability to go about their daily tasks. Chronic constipation may also cause people to strain excessively to have a bowel movement and even may have to resort to digital evacuation.​

Treatment for chronic constipation depends in part on the underlying cause.​


Signs and Symptoms of Chronic Constipation include:​

+ Passing fewer than three stools a week​

+ Having lumpy or hard stools​

+Straining to have bowel movements​

+Feeling as though there's a blockage in your rectum that prevents bowel movements​

+Feeling as though you can't empty the stool from your rectum​

+Needing help to empty your rectum, such as using your hands to press on your abdomen and using a finger to remove stool from your rectum​

+Constipation may be considered chronic if you've experienced two or more of these symptoms for the last three months.​


+Constipation most commonly occurs when waste or stool moves too slowly through the digestive tract or cannot be eliminated effectively from the rectum, which may cause the stool to become hard and dry. Chronic constipation has many possible causes.​

+Difficulty with the muscles involved in the elimination​

Problems with the pelvic muscles involved in having a bowel movement may cause chronic constipation. These problems may include:​

+The inability to relax the pelvic muscles to allow for a bowel movement (anismus)​

Pelvic muscles that don't coordinate relaxation and contraction correctly (dyssynergia)​

Weakened pelvic muscles​

Conditions that affect hormones in the body​

Hormones help balance fluids in your body. Diseases and conditions that upset the balance of hormones may lead to constipation, including:​


Overactive parathyroid gland (hyperparathyroidism)​


Underactive thyroid (hypothyroidism)​


Factors that may increase your risk of chronic constipation include:​

+Being an older adult​

+Being a woman​

+Being dehydrated​

+Eating a diet that's low in fiber​

+Getting little or no physical activity​

+Taking certain medications, including sedatives, opioid pain medications, some antidepressants or medications to lower blood pressure​

+Having a mental health condition such as depression or an eating disorder​

If you or someone you know has severe symptoms or discomfort, if constipation comes on suddenly, or if symptoms get worse, you should seek professional help.​

If you have queries please leave a comment below, I’ll be glad to answer them!