Get relieved of constipation
What you need to know:
- Fast fried food is more convenient for people who do not have enough time to cook but it could be the cause for your constipation because such food is hard to digest.
- You should opt for less oily food with more fibre as well as plenty of water.
Constipation means you have few bowel movements a week. It also means straining to have bowel movements or pass stools that are small, hard, and dry.
Almost everyone has experienced constipation at one point in their life.
Mark Alex Kakooza, a nutritionist at Homart says, if you have constipation more often or get severe pain or bleeding, it is important to consult a doctor because these symptoms can be a sign of a more serious digestive disorder.
However, in most cases constipation is just a sign that your diet needs more fiber.
He says: “Poor diet and an inactive lifestyle are the most common causes of constipation. Lack of exercise and eating too much junk food can wreak your digestive health to suffer constipation. When you feel like you need to use the toilet, do so immediately. Putting it off to a more convenient time can lead to constipation.”
Other foods that may cause you constipation include those high in fat, sugar, alcohol and caffeine.
How to overcome
Constipation usually causes bloating and cramping and to avoid this, you need to gradually add fiber to your diet. Beans can provide twice as much fiber as most vegetables. Like beans, broccoli is a superstar source of fiber. Broccoli is low in calories and a great source of nutrients.
Drink warm water in the morning on an empty stomach to help improve bowel movements. This will relieve constipation as it enables breaking down food.
Kakooza says: “If you get constipated often, you need to check your intake of the dairy products because they could be blocking you. You do not have to give up dairy totally but rather eat less of it. Try yogurt with live bacteria (locally known as bongo) as it is good for your digestive system and will help relieve constipation.”
Fast fried food is more convenient for people who do not have enough time to cook but it could be the cause for your constipation because such food is hard to digest. You should opt for less oily food with more fibre as well as plenty of water.
