Constipation is a symptom that occurs when the unwanted waste matter moves slowly through the large intestines . This results in infrequent emptying of the bowel and can cause discomfort and pain if left untreated. Constipation can also lead to many other ailments like head aches, bad breath, hemorrhoids, indigestion, obesity, diverticulitis, colon and bowel cancer and piles. It can also occur as a side effect of certain drugs like pain killers and iron tablets. It is very common among pregnant women, older people and in people with a bad lifestyle like junk food consumption and lack of exercise. Listed below are some common causes of constipation ;
- Sedentary lifestyle
- Low intake of fluids and fiber
- Long term use of enemas
- Use of certain mineral supplements and drugs
- Hypothyroidism
Constipation does not always occur due to bad diet. Sometimes it is the result of a medical problem . Not everybody has the habit of bowel movement on a daily basis. It is normal for some people to do so three to four times a week without any discomfort
Signs of Constipation are hard and dry stools, inability to pass stools when desired, abdominal discomfort and infrequency.
Recommend preventive measures are to get more physical exercise and consuming more fluids along with a high fiber diet. Mild laxatives are also recommended to ease the symptoms and discomfort. Sensible eating and consumption of plenty of fluids are the best natural laxative. . High fiber foods like bran, vegetables, fruits, whole grains add bulk by absorbing and retaining water thereby making the stools softer. Fiber stimulates the peristaltic movement in the colon and helps improve the bowel movements. The best and medically accepted form of treatment for constipation is including roughage in your daily diet. This can be obtained from whole grain cereals, fruits beans and vegetables and a small helping of bran or bran flour which can be added to your breads, breakfast cereal, wheat flour or millet flour. Drink plenty of water .This helps to soak up the fiber or you might experience some discomfort like bloating and gas.
Recommended diet for constipation:
| Morning | 6 prunes (soaked overnight); 2 glasses of water and lime. |
| Breakfast | Corn / wheat flakes with one tea spoon bran OR Oats with oat bran OR 2 slices of whole wheat bread 1 cup tea / coffee with skim milk |
| Mid morning | 1 plate of fruits |
| Lunch | 2 jowar / bajra / wheat rotis; or brown rice, 1 bowl of vegetables 1 cup each of salads with sprouts. |
| Evening (4:00 pm) | 1 cup coffee / tea; 2 bran biscuits |
| 6:00 pm | 1 or 2 glasses of fresh vegetable juice of lauki ( bottle gourd ), mint, celery and spinach. |
| Dinner | 1 or 2 millet rotis (flat breads ); 1 bowl of vegetables; 1 cup salads. |
This plan not only promotes digestive health and motility but also helps reduce the chances of developing hemorrhoids, varicose veins, diverticular diseases, hernia, bowel cancer, gas and piles. Regular exercise is also very important and should be followed up on a regular basis as this helps to improve the motility of the intestines .Prunes are still one of the most commonly used natural laxative along with nuts and seeds that can be used in salads.