Nutrition

Staying constipation-free through diet

Published

2 years ago

May 18, 2024

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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

Nutrition

Can Ghana feed its people well? Building a nutrition-sensitive food system

Published

6 days ago

August 29, 2026

WeeklySpectator

When we talk about nutrition in Ghana, the conversation often focuses on individual choices: eat more vegetables, reduce sugar and salt, drink more water and exercise regularly.

These messages are important, but they tell only part of the story. Good nutrition is not just a personal responsibility; it is also a food-system issue.

What Ghanaians eat is influenced by what farmers produce, what food costs, how it is processed and marketed, what is served in schools, and what information consumers receive.

Ghana has the agricultural capacity to produce a wide variety of nutritious foods, including vegetables, fruits, legumes, fish, eggs, roots and tubers. Yet production alone is not enough. Poor storage, transportation challenges and weak market access mean that an estimated 30 per cent of food in Ghana can spoil before reaching consumers or retailers, according to a 2025 study by the International Growth Centre. The losses are particularly significant for fruits and vegetables, reducing both farmers’ incomes and the availability of nutritious foods. This is where policy becomes important.

Agricultural policies should consider not only how much food Ghana produces, but also whether that food contributes to healthy diets. Greater support for diverse crops, local vegetables, fruits and legumes could strengthen both agriculture and nutrition.

The food-processing industry has a role as well. Processing can reduce food waste, improve convenience and create new markets for local produce. But greater attention should be paid to the nutritional quality of processed foods, particularly those high in salt, added sugar and unhealthy fats.

Public education must also become more practical. Telling people to “eat healthy” is not enough when nutritious foods may be unaffordable or unavailable. Consumers need information, but they also need a food environment that makes healthier choices realistic.

Good nutrition begins on the farm, continues through the market and food industry, reaches the school and household, and ultimately ends on the plate.

What is needed is greater coordination.

A successful nutrition strategy should connect agricultural production with health objectives, school feeding with local agriculture, food processing with nutritional quality, and public education with the realities of household income and food prices.

The ultimate goal is not simply to produce more food.

It is to ensure that Ghanaians have reliable access to safe, affordable and nutritious food throughout their lives.

Feature Article by Women, Media and Change

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