Eating the right foods can dramatically reduce your tendency to experience constipation.
A high fibre diet can increase stool bulk, which drives your digestive system into action. Aim to eat about 30 grams of fibre a day by including the followingfoods inevery meal:
- Fruit and vegetables
- Wholemeal bread and pasta
- Wholegrain cereals
- Brown rice
If you’re not used to eating these types of food, introduce them to your body slowly. Some people find that the soluble fibre in fruit and vegetables is easier for their bodies to process.
Probiotics can help if consumed in sufficient quantity. There are many such natural remedies for constipation, some of which aim to increase the volume level of good bacteria in the gut. While probiotic foods and supplements can help, their effect can be limited by the bacteria’s struggle to reach the gut before being killed or digested by high temperatures, enzymes, stomach acid, oxygen or your immune system.
The modern generation of prebiotics are a good choice as they reach the lower gut intact where they can be of maximum benefit. As well as providing the ideal food for the good bacteria they also serve as an advanced form of fibre.
Other foods to help constipation include:
- Foods rich in Vitamin C, such as papaya, broccoli, cantaloupe, green pepper, strawberries, oranges, kiwi, pink grapefruit, and tomato.