Beat Constipation: Diet Tips For Relief

Constipation can be caused by a low-fibre diet or insufficient water. To combat constipation, it is recommended to increase fibre intake through fruits, vegetables, and wholegrains. However, some people with digestive conditions may find that high-fibre foods can worsen their symptoms. It is also important to drink enough water to ensure the fibre in faeces plumps up and moves more easily through the digestive tract.

Increase fibre intake

If you are constipated, increasing your fibre intake can help. Fibre is indigestible, so it adds bulk to the faeces, making it more easily pushed along the digestive tract. There are two broad types of fibre; soluble and insoluble. Soluble fibre helps to soften the faeces, while insoluble fibre adds bulk to the faeces, helping it to move more quickly through the bowel.

Good sources of soluble fibre include legumes, fruits and vegetables. Insoluble fibre can be found in wheat bran, wholegrain breads and cereals.

A typical approach to increasing fibre intake is to work up to 25–30 grams of fibre a day for women and 30–38 grams for men. However, experts advise that when making dietary changes, easy does it.

If you are constipated, you can try eating a handful or two of raw, washed blackberries or raspberries a day. These fruits are rich in fibre and water, which can ease constipation. Prunes are another good option. They contain a lot of fibre, as well as sorbitol and phenolic compounds that may have gastrointestinal benefits.

If you are dealing with occasional constipation, upping your fibre intake for a few days to get back onto a more normal bowel movement schedule can be sufficient. However, if you are constipated chronically, it may be worth consulting with a dietitian who can help you create a more fibre-rich, long-term eating plan.

Include fruits and vegetables

Fruits and vegetables are rich in fibre, which is essential for preventing constipation. Fibre is indigestible, meaning it adds bulk to the faeces, making it more easily pushed along the digestive tract. There are two types of fibre: soluble fibre, which softens the faeces, and insoluble fibre, which adds bulk to the faeces and helps it to move more quickly through the bowel.

Good sources of soluble fibre include legumes, fruits and vegetables. Blackberries and raspberries are rich in fibre and water, which can ease constipation. A person can try eating a handful or two of raw, washed blackberries or raspberries a day. Prunes are also a good source of fibre, as they contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

Good sources of insoluble fibre are in wheat bran, wholegrain breads and cereals. Potatoes and apples also have soluble fibre inside, and insoluble fibre in the outer skin. If you’re dealing with occasional constipation, upping your fibre intake for a few days to get back onto a more normal-for-you bowel movement schedule can be sufficient.

However, it's important to note that some people with digestive conditions find that eating high-fibre foods can make their symptoms worse. If increasing fibre does not help, it may be worth talking with a doctor.

Avoid low-fibre diet

When you are constipated, it is important to increase your fibre intake to add bulk to your faeces and make it easier to pass through the digestive tract. Insufficient water can also cause constipation, so it is important to drink enough water to plump up the fibre in your faeces.

A low-fibre diet can exacerbate constipation because fibre is indigestible and adds bulk to the faeces. There are two types of fibre: soluble fibre, which softens the faeces, and insoluble fibre, which adds bulk to the faeces and helps it to move more quickly through the bowel. Good sources of soluble fibre include legumes, fruits and vegetables, while insoluble fibre can be found in wheat bran, wholegrain breads and cereals.

If you are following a low-fibre diet, it is important to increase your fibre intake gradually to avoid exacerbating your constipation. Eating more fruits, vegetables and wholegrains may help, but it is important to note that some people with digestive conditions may find that eating high-fibre foods can make their symptoms worse. If you are concerned about your constipation, it is recommended that you consult with a dietitian who can help you create a more fibre-rich, long-term eating plan.

Stay hydrated

Staying hydrated is a crucial part of managing constipation. Insufficient water can lead to constipation because the fibre in faeces needs water to plump up. When you're constipated, it's important to drink plenty of fluids, especially water, to keep your digestive system moving. Aim for at least 8 glasses of water a day to ensure that your body is well-hydrated and that your bowel movements are regular.

In addition to water, you can also include fruits and vegetables in your diet that are rich in water and fibre. Blackberries and raspberries, for example, are packed with fibre and water, which can help ease constipation. Similarly, prunes are a good source of fibre and contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

It's also important to note that some people with digestive conditions may find that eating high-fibre foods can make their symptoms worse. If increasing fibre does not help, it may be worth talking with a doctor.

In summary, staying hydrated is a crucial part of managing constipation. Drink plenty of fluids, especially water, and include fruits and vegetables in your diet that are rich in water and fibre. If you're still experiencing constipation, it may be worth consulting with a doctor or a dietitian for further guidance.

Try the BRAT diet

The BRAT diet is a low-fibre diet that was previously recommended to treat diarrhoea. It is made up of bananas, rice, apple sauce and toast. This diet was recommended because these foods slow down bowel movements.

However, it is important to note that fibre is important for bowel movements and insufficient water can also cause constipation. Increasing fibre intake can help with occasional constipation, but some people with digestive conditions may find that eating high-fibre foods makes their symptoms worse.

If you are experiencing chronic constipation, it is recommended to consult a dietitian for a more fibre-rich, long-term eating plan. A typical approach is to work up to 25-30 grams of fibre a day for women and 30-38 grams for men.

In addition to the BRAT diet, there are other foods that can help with constipation. Blackberries and raspberries are rich in fibre and water, and eating a handful or two of raw, washed blackberries or raspberries a day can help. Prunes are also a good option as they contain a lot of fibre and sorbitol and phenolic compounds that may have gastrointestinal benefits.

It is important to note that constipation can occur from a high-fibre diet if insufficient water is consumed. Therefore, it is important to drink enough water and eat a balanced diet to help with constipation.

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