What kind of nutrition helps with constipation
Constipation is a problem that almost everyone has encountered at least once in their life. However, for many people, it’s not just a temporary discomfort but a serious issue that affects their quality of life. If you regularly suffer from constipation, it’s important not to ignore this condition but to pay attention to your eating habits. A properly balanced diet can help regulate bowel function and relieve this unpleasant condition.
What causes constipation
Before discussing nutrition, it’s worth understanding what might cause constipation. The most common factors include:
- Low fibre intake: Fibre is an essential part of the diet that stimulates intestinal peristalsis. If your diet lacks fibre, it can lead to constipation.
- Insufficient fluid intake: Water helps soften stool, making it easier to pass. Insufficient fluid intake can make this process more difficult.
- Sedentary lifestyle: Physical activity promotes active bowel function. A lack of movement can slow down this process.
- Poor eating habits: Skipping meals, consuming a large amount of processed foods, and irregular eating can also cause digestive problems.
Foods that help fight constipation
To ensure proper bowel function, certain changes to your diet are necessary. Here are some food groups you should add to your daily menu:
1. Foods rich in fibre
Fibre is an important part of nutrition that helps regulate bowel movements. It is found in fruits, vegetables, whole grains, and legumes. Specifically, it is recommended to include the following foods in your diet:
- Fruits and vegetables: apples, pears, plums, carrots, broccoli, spinach.
- Whole grain products: oatmeal, whole grain bread, brown rice.
- Legumes: beans, lentils, chickpeas.
2. Fermented dairy products
Kefir, yoghurt, and other fermented dairy products contain probiotics that help maintain a healthy gut flora. They help normalise digestion and improve bowel function.
3. Seeds and nuts
Adding a small amount of seeds (such as flax or chia) to your diet can significantly improve digestion. Seeds are high in fibre and healthy fats, which stimulate bowel function.
4. Fluids
Don’t forget the importance of consuming enough water. It helps soften stools and makes them easier to pass through the intestines. Aim to drink at least 1.5 to 2 litres of water a day.
What to avoid when constipated
In addition to adding fibre and probiotics to your diet, it’s important to avoid certain foods that can make constipation worse. These include:
- Low-fibre foods: white bread, pastries made from white flour, pasta, refined grain products.
- Fatty foods: fried dishes, fast food.
- Coffee and black tea: high caffeine content can have a dehydrating effect, worsening constipation.
- Red meat: it contains little fibre and can make digestion more difficult.
Lifestyle recommendations
Besides changing your diet, here are a few recommendations that can help improve bowel function:
- Regular physical activity: daily walks, yoga, or light exercises stimulate digestion.
- Regular eating schedule: try to eat at the same time every day.
- Listen to your body: don’t ignore the body’s signals and don’t delay the urge to have a bowel movement.
When to consult a dietitian
If you’ve changed your diet, followed the recommendations, and the problem persists, it’s worth consulting a specialist. A clinical dietitian at Dr. Bezugla’s Centre for Clinical Dietetics can help you develop an individual nutrition plan that takes into account your body’s needs and health condition.
Remember, constipation is not a problem you can ignore. Changes to your diet and lifestyle can greatly improve your well-being and bring comfort back to your daily life.