Nutrition
Staying constipation-free through diet
Eat healthy to avoid constipation
Everyone has a bout of constipation now and then. Infrequent bowel movements, fewer than three a week – and difficulty passing stool are tell-tale signs of constipation. Constipation may be a side effect, dietary habits, or a symptom of a more serious condition.
Constipation may lead to other problems. Straining during bowel movements can cause haemorrhoids, hernias, anal fissures or tears in the skin near the anus.
With just a simple dietary and lifestyle modification, this problem can be alleviated.
Foods to avoid
Low fibre highly processed foods like white breads and pastries, pizza and burgers should be reduced to a minimum in our diet.
Foods to consume
It will benefit us greatly to include high fibre foods like;
• Whole grains such as brown rice, wheat, oats and barley
• Nuts and seeds
• Beans and lentils
• Fruits and vegetables
• Adequate drinking water, at least eight glasses or six sachets of water a day
These increase the bulk of our stool and facilitate adequate bowel movement.
Lifestyle modification
Modifying our lifestyle from a predominantly sedentary lifestyle to incorporating exercises like going for walks, jogging, and riding bicycles, as well as taking alcohol in moderation will serve to prolong our healthy life and prevent constipation from being a burden.
In conclusion, maintaining a balanced diet rich in fibre and fluidsis crucial for preventing constipation. Incorporating fruits, vegetables, and whole grainsinto our daily meals can promote regular bowel movements.
Additionally, limiting the intake of processed foods and high-fat items can further support digestive health.
By making these dietary adjustments, we can reduce the risk of constipation and enjoy improved overall well-being. Remember, a healthy gut starts with mindful food choices.
The writer is a Nutritionist and Chief Executive Officer (CEO) of Holistic Health Consult.
“Your diet, your health, your health your wealth.”
e-mail:info@holistichealthconsult. org
Kind courtesy of:
Holistic Health Consult
“Your diet your health, your health your wealth”
Contact: 0205143324
WhatsApp: 0248963474
e-mail: info@holistichealthconsult.org
In March 2025, world leaders gathered in Paris for the Nutrition for Growth (N4G) Summit, the most important global gathering on malnutrition of the decade. Over $30 billion in new financial commitments were pledged globally by more than 170 actors from 82 countries. Ghana was there. Ghana made commitments. The question now is: are those commitments enough, and will they be delivered?
Ghana made 10 commitments at the 2025 N4G Summit. One of the most significant is a pledge to spend at least $6 million annually from 2026 for the procurement of essential nutrition commodities including ready-to-use therapeutic food (RUTF), multiple micronutrient supplements (MMS), iron-folic acid tablets, vitamin A supplements, and anthropometric equipment for measuring child growth.
This financial commitment is meaningful. For years, Ghana’s nutrition programmes have depended heavily on donor funding, leaving services vulnerable to aid cuts and supply disruptions. A domestic budget line for nutrition commodities signals a shift toward ownership and sustainability. It also directly supports Ghana’s Nutrition for Growth commitments from the 2021 Tokyo Summit, several of which remain off track.
The Bigger Picture
The 2025 N4G Summit was about more than funding. It called for systemic change: embedding nutrition in food systems, health coverage, climate resilience, and gender equality. Every dollar invested in nutrition is estimated to return $16 to the local economy. Yet malnutrition still costs Ghana an estimated 6.4 per cent of its GDP annually. That is not a public health statistic. It is an economic emergency.
The National Development Planning Commission (NDPC) has acknowledged that converting summit outcomes into actionable change requires transparent policy dialogue and locally driven solutions.
Commitments made in Paris must be tracked, funded, and implemented in Ghana’s communities. Programmes must move from pilot scale to national coverage. That will not happen without sustained political will, dedicated domestic financing, and public accountability.
Commitments made on global stages matter. But they only become meaningful when they translate into services in communities. The question is not what Ghana promised in Paris. It is what Ghana delivers at home.
Feature article by Women, Media and Change under its Nourish Ghana: Advocating for Increased Leadership to Combat Malnutrition project
Cabbage is very rich in fibre, the main supplier of roughage. This helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels.
Thus, it is a good remedy for constipation and other digestion-related problems.
Ingredients
-1 large cabbage
– 4 large fresh tomatoes
– 1 large onion
– Pepper
-Garlic
-2 large salmon
-1 tin of mackerel
-2 large green pepper
-Salt to taste
Preparation
-Chop cabbage roughly and wash in a large pot of water
-Pour vinegar on it and wait until you make other preparations. Then drain.
-Heat coconut oil in a saucepan over medium heat
-Cook and stir onion in hot oil until onion turns dark brown.
-Blend tomatoes, green pepper, garlic and onion and add to the oil
-Add tomato paste, mackerel and salmon to stew
-Add cabbage, stir and cover to cook for 7 – 10 minutes
-Allow to simmer when it is soft and serve with rice, yam etc.
