Constipation Diet Plan: ToneOp

Although each person's bowel movement frequency varies greatly, if more than 2-3 days pass without a bowel movement, the contents of the intestines may harden, making passage difficult or even painful. Constipation can also be defined as a feeling of incomplete emptying.

Constipation is a symptom, not a disease, and can be brought on by various factors. Poor eating habits and lack of exercise are the most common. Other causes include IBS, pregnancy, laxative abuse, travel, specific diseases, hormonal disturbances, salt loss, and several medical condition. 

Besides, pain medications, particularly narcotics, antacids containing aluminium, antispasmodic drugs, antidepressant drugs, tranquillisers, iron supplements, anticonvulsants for epilepsy, anti-parkinsonism drugs, and antihypertensive calcium channel blockers can all cause constipation.

Initial constipation can be easily overcome by dietary modifications, exercises and detoxidication diets. 

Table Of Contents 

1. What Are The Causes Of Constipation?

2. What Are The Symptoms Of Constipation? 

3. Dietary Modification For Constipation 

4. Diet Plan For Constipation 

4. Dietitian’s Recommendation 

5. The Final Say 

6. FAQs 

What Are The Causes Of Constipation?

Various factors, including lifestyle choices, medications, medical condition, and pregnancy, can cause constipation. Common causes of constipation in the modern world include-

• Consuming low-fibre foods
• Drinking insufficient water (dehydration)
• Inadequate physical activity
• Changes in your daily routine including travelling, eating, or sleeping at different times
• Consuming excessive amounts of milk or cheese
• Stress
• Trying to resist the urge to urinate

Constipation caused by medical conditions 

• Thyroid
• Irritable bowel syndrome (IBS)
• Diabetes
• Stroke
• Parkinson's disease (PD) (neurological movement disorder)
• Hormonal issues
• Problems with gastrointestinal function
• Complications with the nerves near the colon and rectum
• Colon or rectum obstruction

What Are The Symptoms Of Constipation? 

The timing of bowel movements varies greatly between individuals. For example, the normal range of bowel movements for adults varies from 3 bowel movements per day to 3-4 bowel movements per week. So, if you do not have a movement daily, it does not necessarily indicate a problem.

Furthermore, there are numerous symptoms of constipation. Constipation symptoms are common and are as follows:

• Dry, solid, and lumpy stool
• Difficulty in passing stool
• Stomach cramps or pains are also possible
• You have the impression that you are not empty
• If you have the sensation that your rectum is blocked and preventing you from having bowel movements
• In addition, less than three bowel movements per week
• Passing only small amounts at a time
• Feeling blocked or as your bowel has not been completely emptied

Dietary Modification For Constipation 

Your constipation will improve if you make some dietary modifications. Here are some dietary suggestions to help with constipation:

1. Add Colours To Your Diet 

Every day, include fruits and vegetables in your diet. Then, make delicious sandwiches with roasted vegetables or make a salad instead of ordering fries.

Keep your fruit bowl handy and nutritious. Always add chopped and dried fruits to make oatmeal and cereal more fibrous and nutritious.

2. Choose Grains 

White bread, white rice, and regular pasta should all be avoided. Whole-grain bread, whole-wheat pasta, and brown rice are all acceptable. White foods should be replaced with whole oats, multigrain cereals, and whole wheat crackers.

However, only select low-fat and low-sugar options. Instead of chips, make your snack in an air fryer. When shopping for cereal, look for brands with at least 5 grams of fibre per serving.

3. Increase Your Fibre Intake 

Change your meal plan gradually over a week rather than abruptly increasing your fibre consumption. If you eat too many fibrous foods, you may feel bloated and experience gas. Maintain your patience and allow your body to adjust.

4. Stay Hydrated 

Though you can increase your fibre intake through food or supplements, you should always drink more fluids to stay hydrated. Consider low- or no-calorie drinks. Sugary soda and other roadside fruit drinks may contain extra calories.

5. Other Modifications

• Exercising regularly will help food move more quickly through your colon. To relieve constipation, try the following suggestions.
• Begin by exercising for 20 minutes three times per week. However, before incorporating any fitness plan into your daily routine, consult your doctor first.
• Refined foods and their byproducts, such as white rice, flour, white bread, and white pasta, should be avoided.
• Caffeine and alcohol should be avoided.
• Consume no frozen or processed foods.
• Avoid red meat, fried foods, and fast food.
• Never use laxatives excessively.

Diet Plan For Constipation 

Early morning-  Lukewarm water with soaked chia seeds and almonds, walnuts and figs soaked overnight.

Breakfast- Veg Dalia/veg poha/veg upma/veg oats/veg multigrain bread sandwich/veg sprouts chaat/ green veg stuffed chapati with tomato chutney/oats, nutmeg, and dates smoothie and seasonal fruit.

Mid-morning- Coconut water/lemon water/buttermilk with chia seeds infused or flax seeds powder added or papaya shake.

Lunch- Veg salad + chapati/rice/daliya + dal + seasonal veg + curd with flax seeds powder.

Evening: Green tea/black tea or herbal tea with sprouts/roasted chana/makhana/fruit chaat/

Dinner- Veg salad + veg brown rice pulao/veg daliya/ veg sama rice pulao with curd or dal 

1 hour before bedtime-  Isabgol husk with lukewarm water.

Dietitian’s Recommendation 

Our diet and lifestyle choices have a significant impact on our stomach health. It is difficult to avoid all unhealthy foods and beverages at once, but we can make better choices. As a result, we always have the option of following a healthy diet to avoid constipation and other health issues.

- Dietitian Lavina Chauhan 

The Final Say 

Constipation is a common problem that can be caused by dietary habits, medical condition, and a variety of other factors. If possible, try to resolve it at home by eating more fibre, drinking more water, and exercising regularly. 

If a person experiences severe symptoms or discomfort, constipation appears suddenly, or symptoms worsen, they should consult their doctor.

FAQs 

1. How can I get rid of my constipation?

Home remedies for constipation include increasing your fibre intake or taking a laxative, suppository, or stool softener. Trying out a squat position, doing light exercise, or performing a colonic massage may also help.

2. What relieves constipation the fastest?

Drinking water, getting in movement and eating a high-fibre diet is the best way to relieve constipation. 

3. Does constipation go away on its own?

Usually, constipation resolves itself without the need for medical treatment. However, in most cases, lifestyle changes such as exercising, eating more fibre, and drinking more water can help. 

4. Where is constipation pain felt?

The blockage in the colon or rectum can cause pain that extends from your abdomen to your lower back. Back pain caused by a tumour or infection sometimes leads to constipation as a side effect.

5. Can stress cause constipation?

Yes, stress can lead to constipation in several ways. Stress hormones directly influence bowel movements by affecting bodily processes. In addition, people are more likely to have a poor diet, drink too little water, and get less exercise when stressed, which can cause constipation.

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