We usually not like to talk about this problem while thinking twice before talking about it with friends or loved ones. In fact, no one likes to think or talk about Constipation, but every one of us has it at least for one time. If you are dealing with trouble in passing hard, dry bowel movements then you’re not alone, as more than 40 million of Americans are struggling with this problem. Most of the time, it doesn’t take long and can be controlled with some simple lifestyle changes and some modifications in your diet. There are number of measures that you can adopt to control constipation and to prevent from this unpleasant condition. Here, we give you some helpful yet simple preventive measures that help to relieve the symptoms of constipation and to prevent this condition:
Increase Fiber intake:
If you’re constipated then you need to look at your fiber intake. The addition of fiber in the diet helps to reduce the chances of developing the condition. It helps the food to pass easily through the digestive system, resulting in the regularity of the bowel movements. You can increase the Fiber intake by eating more fruits and vegetables, whole meal bread, whole grain rice, whole wheat pasta, seeds and oats. These foods high in Fiber makes you feel fuller for a long time. Although the fiber needs vary from person to person but a good amount of it for women is 25 grams and for men is 38 grams, as recommended by Academy of Nutrition and Dietetics. Unfortunately, we don’t take enough amounts and usually take only 15 grams per day that results in Constipation. After the age of 50, we need less fiber, around 21 grams for women and 30 grams for men.
Add fruits and vegetables in diet:
Fruits and vegetables help to reduce the problem because they are rich in Fiber and vitamins. Add both these in your diet on daily basis. You can have different options and variety to use them, such as, make sandwiches with the roasted veggies, add salad in your meals instead of fries and add pre-cut veggies along with low-fat dip. A bowl of fruits everyday would be the best option. It has been observed that golden berry, a small sweet fruit, round in shape and yellow in color, is greatly beneficial for Constipation and improving digestion. Chopped dry fruits can also be added to oats and cereal, which will be another healthy food.
Include grains in diet:
Add whole grain bread, whole grain rice, brown rice and whole wheat pasta instead of white bread, white rice and regular pasta in diet. Eat more oats, bran, barley, whole wheat crackers and multi-grain cereals but make sure they all are low-fat and low-sugar. Air-popped popcorns would be best snack instead of chips.
Add legumes and beans:
Legumes, lentils and black beans are packed with enough amounts of fiber, so make sure to replace meat dish with them at least once or twice a week. Try out beans soap and stews as the main dishes, while cooked beans with salads would be another best option.
Increase fiber intake gradually:
If you increasingly add fiber in your diet then you may feel get bloated with cramps, so make sure to gradually add it in your diet. Your body needs time to adjust with these new dietary changes.
Consider fiber supplements:
If you’re experiencing trouble in getting fiber through the diet then you may consider fiber supplements such as bulk-forming laxatives. Make sure to consult the doctor before using them.
When you’re taking fiber in the diet then make sure to drink plenty of fluids to avoid dehydration. Avoid high calorie drinks such as caffeine, fizzy drinks and alcohol.
Exercise not only keeps the body healthy but it helps in reducing the Constipation. When a person does exercise, it helps the food to move easily through the colon making the bowel movements regularly. Start exercising for about 20 minutes in 3 days a week and then increase it to 30 minutes in 7 days a week. Make sure to consult the doctor before starting any specific plan for exercise.
When to consult the doctor?
If you have tried these preventive measures and even then there is no relieve in the symptoms and you start noticing blood in the stool, have belly pain and losing weight then immediately consult the doctor.
You can consult GI Endoscopy Practice specialists in New Jersey, as they are highly accomplished in the effective treatment of Constipation and other GI system problems. They consult the patients with personalized care and understand their problems then devise a complete treatment plan that gives visible results.