Diet Chart For Constipation

Constipation is a condition of the digestive system where an individual has hard feces that are difficult to expel. In most cases, this occurs because the colon has absorbed too much water from the food that is in the colon. Constipation has many causes. Common causes include slow movement of stool within the colon, irritable bowel syndrome, and pelvic floor disorders. Underlying associated diseases include hypothyroidism, diabetes, Parkinson's disease, celiac disease, non-celiac gluten sensitivity, colon cancer, diverticulitis, and inflammatory bowel disease. Medications associated with constipation include opioids, certain antacids, calcium channel blockers, and anticholinergics. Of those taking opioids about 90% develop constipation.

Treatment of constipation depends on the underlying cause and the duration that it has been present. Measures that may help include drinking enough fluids, eating more fiber, and exercise. If this is not effective, laxatives of the bulk forming agent, osmotic agent, stool softener, or lubricant type may be recommended. Try waking up earlier to eat breakfast and then move your bowels. Food can stimulate the need to go, and your home bathroom may be more relaxing. But don't avoid public bathrooms when you feel the urge, either. Delaying a bowel movement can make constipation worse.

Do's:

1. Drink enough amount of water in a day- 8-10 glasses (2 litres)
2. Do take fibre rich foods like whole grain cereals, pulses, fruits and vegetables.
3. Do exercise regularly.
4. Do take probiotics regularly as they promotee healthy bacteria in your gut.

Don'ts:

1. Avoid refined foods and their products like white rice, maida, white bread...
2. Avoid caffiene and alcohol as they make you dehydrated.
3. Avoid frozen and processed foods.
4. Avoid red meat, oily and fat foods.
5. Don't overload yourself on milk.
6. Never overuse laxatives.

1. Cereal: Brown rice, whole wheat, oats, jowar, bajra, ragi
2. Pulses: red gram, green gram, black gram, bengal gram
3. Vegetables: all gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda, green leafy vegetables:- Spinach, kale, fenugrick, Drumstick leaves, Indian spinatch, Pumkin leaves
4. Fruits:Small banana, citrus fruits-orange, mousambi, grape fruit, lemon; berries-strawberry, blueberry, black berry; cranberry, cherries, papaya, guava.
5. Milk and milk products: low fat milk, low fat curd.
6. Meat,fish & egg: Skin out chicken, egg white, fish like salmon, sardines, trout, mackerel, tuna.
7. Oil: 2 tsp (10ml)
8. Sugar: 2 tsp (10gm)