Diet tips to help you overcome constipation problem

Are your looks becoming dull and glow less day by day? Are you getting lot of pimples on your skin? Do you become constipated very often? Yes, constipation
may be a reason for our dull and glow less skin.

Why do you get constipation?
• Some medication may cause constipation.
• If you are suffering with hypothyroidism, uremia (i.e. increase uric acid in blood) or some other metabolic and endocrine abnormalities.
• Lack of exercise.
• Ignoring the urge to defecate
• Poor diet, low in fiber
• Pregnancy etc.
• If you have problem with upper gastrointestinal tract e.g. celiac disease etc.

5 Diet tips to help you overcome constipation problem

• Fiber plays a very important role. There are two types of fiber; soluble and insoluble (see my articles are you taking enough fiber?)Fiber should certainly be a part of your diet. Daily diet should contain at least 30 gm of dietary fiber.
• Bran such as wheat bran may also be effective in promoting bulk formation. Bran should be used in moderation and increased gradually from 1 tsp per day to 4 to 6 tsp per day.
• Have adequate amount of fluid including water at least 3 lit per day. Include vegetable juice e.g. Carrot juice, soup, lemon water, butter milk, coconut water etc.
• Increase consumption of whole grain breads, cereals flours and other whole grain products.
• Increase consumption of vegetables, legumes and fruits especially those with edible skin, seeds and hulls (5-8 servings per day)
• Finally I would like to conclude that although constipation can be treated with laxatives and stool softeners, a high fiber diet can be equally effective, cheaper, and provide added benefits. A high fiber diet must be consistent and accompanied by sufficient fluid intake.