Food based interventions to help consitpation
There are a few rules of thumb that you can try and abide to that may help get things moving! Slowly introducing fibre-rich foods into your diet can help prevent excessive wind, as can increasing your fluid intake. When it comes to foods to eat and what to avoid in order to stop constipation, here's what you need to know:
What You'll Need
- Foods rich in soluble fibre include barley, oats, oat bran, prunes, figs, vegetables, fruits (apples, pears, banana), seaweed, lentils, beans and peas.
- Include brown rice, millet, buckwheat and quinoa.
- Prune juice or soaked prunes on a daily basis can be a great help.
- Drink water and herbal teas.
- Lean, organic chicken, turkey and fish provide good animal protein.
- Food sources rich in magnesium and are gut-friendly are are green leafy vegetables, fish, lentils, nuts & seeds, probiotics and yoghurt.
What You'll Do
- Include dietary fibre to encourage gut motility and peristalsis. Soluble fibre holds water and brings bulk to the faeces.
- Avoid carbohydrates high in fast releasing sugars such as unrefined grains – white bread, rice and pasta, confectionary, cakes and biscuits since these foods promote dysbiosis.
- Avoid too much protein from red meat, dairy foods and eggs as they can contribute to constipation.
- Drink two litres of water daily — taken away from meals and sipped slowly to avoid stress on the kidneys.
- Increase vegetable sources of protein (pulses, lentils, rice, quinoa and soya products).
- Magnesium is important in muscle function particularly contraction and relaxation and the GI tract is one long muscle.
- Include live yoghurt with no added sugar to encourage healthy gut flora.
Tips & Warnings
- If constipation persists, seek the help of your GP as soon as possible.