Almost everyone is familiar with the signs like abdominal bloating, straining, & hard stools.

Constipation is often caused by lifestyle factors such as not eating enough fiber, not drinking enough fluids or water and not exercising regularly, as well as mental health issues such as stress, depression, and anxiety. It can also be a side-effect of certain medicines, or related to an underlying medical condition.

The most effective way to treat constipation is by following high fiber diet for constipation. It is recommended to have 25 to 30 grams of fiber a day. Fiber adds bulk to the food so that stools are relatively easier to pass. In addition to considering the foods that you consume, also consider the amount of fluids you consume throughout the day. Drink plenty of water and other beverages. This will help soften the stools so that they are easier to pass. Some of the best foods for constipation include raw fruits and vegetables that are high in both soluble and insoluble fibers. When you have constipation, a healthy diet can help you treat it effectively.

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DIET PLAN TO RELIEVE CONSTIPATION:

 

Day 1

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Day 2

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Day 3

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Day 4

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Day 5

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 Day 6

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7-day Diet Plan to Relieve Constipation

Day 7

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GENERAL DIET RULES:

– Be physically active at least three times a week for 30 minutes or more.

– Drink plenty of water. Eight glasses of water or more.

– Use Whole meal or whole-wheat bread, biscuits and flour. Brown rice, and whole meal spaghetti and other whole meal pasta.

– Eat at least five portions of a variety of fruit and vegetables each day.

– Avoid if you’re feeling constipated: Chocolate, Dairy products, Red meats, Bananas, Food high in fat and sodium, Caffeine

– If necessary, use laxatives, but don’t overdo them Laxatives can be too harsh and stressful for your body.

– Try deep breathing and relaxing!

– Never hold it when you need to go. The worst thing to do is keep it in your body.

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