Constipation has become a very common problem and all the credit goes to the modern lifestyle and low intake of fiber and water. The modern life stress, frequent travelling, change of diet, lack of exercise, consumption of certain medicines and many other factors contribute towards this disorder of bowel movement. Constipation is a condition in which you are not able to pass stool in a normal pattern and feel pain and discomfort while passing it out through the rectum.
Need of a Healthy Diet
To avoid such a condition you need to follow certain diet plan and also avoid certain things in your daily life. The best way to get rid of constipation is to add as much fiber you can in your diet chart. 25 to 30 gms is highly recommended for the patients suffering from constipation. Adding a good amount of liquid is sure to soften your stool. It is only a healthy diet that can help you to fight against constipation.
To help you to tackle such a painful and discomfort condition, here are some handy as well as healthy meal plan.
It is always advisable to start your day with a healthy and heavy breakfast as it is the first meal of the day. Never ever skip your breakfast. As you are suffering from constipation, you must consume enough amount of fiber. So it is ideal to begin the day with a bowl of fruit along with a spinach sandwich or a bowl of cereals. You can add figs, dried plums or soaked raisins to your meal. Make sure that you consume skimmed milk or any juice that is not devoid of pulp. So orange or pineapple juice with pulp is an appropriate one.
A glass of prune juice is very effective in constipation. You can also drink any other juice, along with an apple or any fibrous fruit. Curd also helps to soften your stool. A bowl of curd is highly effective for patients suffering from constipation.
Your meal must be rich in fiber. To do so you can add mashed potatoes, chicken breast, rice (preferably brown rice) or whole wheat bread or a sandwich with lettuce, salad and definitely some cottage cheese as it again helps to soften your bowel movements. In addition to these a small bowl of pulses also does wonders and keeps you away from constipation.
Fruits like strawberries and apple are a good option. You can even munch a trail mix of raisin, nuts and A glass of juice rich in fiber is also a healthy and helpful substitute to fight against your unhealthy food craving. It is always advisable to avoid munching the unhealthy snacks during this time of the day to fight against constipation. Oily and fried snacks contribute a lot towards aggravating the cause of constipation.
To keep it light take salads those are rich in fiber. You can also have a multi grain bread with the salads. Add some kiwi to your diet as it is rich in vitamins which are good for bowel movement.
The most important thing to remember is to consume at least 10-12 glasses of water every day and keep yourself free from all kinds of stress.