Constipation is defined as a condition in which a person may have three or fewer bowel movements in a week. The condition is usually characterised by hard, dry, or lumpy stools that are painful or difficult to pass.
To understand what may be causing constipation, it is important to pay close attention to what one eats, says Sindhu HS, head nutritionist at Navipoint Health Inc, a gut microbiome diagnostics company based in the US.
“Generally, when an individual comes in with constipation, we keep track of the foods that they’ve had in the last 24 to 48 hours,” she says.
Consuming alcohol, red meat, and food containing gluten (whole wheat/maida) can worsen the symptoms of constipation. However, food may not be the only problem.
“There is no specific food that we can say causes constipation. Something such as not consuming enough water or having no sort of physical activity might be other reasons that causes constipation,” adds Sindhu.
The treatment for constipation includes being more active, managing stress and maintaining a diet of high-fibre food to help ease symptoms.
“A steady and gradual increase in fibre intake is recommended,” says Sindhu. She adds that at least 20-25 grams of fiber is needed to ease some of the symptoms of constipation, including bloating and abdominal pain.
“Consume at least three varieties of seasonal fruits and vegetables in a day to match the required fibre intake,” says Sindhu. She also emphasises the importance of cooking your food well, especially vegetables as having them raw can place a burden on the digestive system making constipation worse.
If the symptoms persist even after a week, it is advisable to visit a doctor who may prescribe medicines to ease the bowel movements.
References:
1. Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments
2. Chronic Constipation: Is a Nutritional Approach Reasonable?
