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