Constipation & diet
To help prevent constipation the standard advice is, among other things, that you need to drink a minimum of 1.2 litres a day (6-8 glasses). Remember to increase this if you are exercising or the weather is hot.
In addition to drinking more, experts agree that diet plays a major role in constipation. Without adequate fibre in the diet there isn’t enough bulk for your colon to work efficiently on transporting food and waste through the digestive system.
Most of us in the UK just don’t eat enough fibre-rich foods. We need at least 18g a day but most of us are not eating anything like that amount. Try to eat more of the following types of food to increase your fibre intake:
Good foods for constipation
Fruit and vegetables- Brown rice
- Wholemeal pasta
- Wholemeal bread
- Seeds
- Nuts
- Oats
A 30g serving of bran flakes contains 4.5g of fibre, a 90g serving of wholewheat pasta 9g and a slice of wholemeal bread 1.9g.
As a rough guide aim to eat five portions of fruit and vegetables a day plus fibre-rich foods such as wholemeal pasta and bread, potatoes or brown rice at every meal. If you’re increasing the amount of fibre you normally eat don’t forget you will need to drink more fluids to minimise side effects such as wind. You’ll also need to do it gradually because it can take time for your body to adjust.
You may feel the effects of more fibre in your diet within days but it can take up to four weeks so don’t give up too soon if nothing improves straightaway.
Nutritional information on food labels will provide details on fibre content, so make sure you always check. Aim for a daily 18g – 30g of fibre in your diet.
Foods that help ease constipation
If you get constipated and want to eat something to help keep you regular:
- Prunes and prune juice, dried apricots (contain sorbitol which stimulates the bowel)
- Molasses acts as a natural laxative – but don’t overdo it – try one teaspoon and wait for its effects
- Bran – sprinkle bran on salads and soups to add more bulk to your diet
The Dulco Range
