I suffer from constipation. What dietary changes can help?
A common cause of constipation is actually not of a dietary nature, but lack of exercise! Regular exercise is very important not just for general health but also for a healthy digestion.
Having said that, there are also plenty of dietary causes. Dehydration is the most common one. Make sure you drink at least 1.5, better 2 litres (3-4 pints) of water per day. Diluted fruit juices, herbal and fruit teas also count, but tea, coffee and alcohol can make things worse.
Also ensure that you get plenty of fibre. The best food sources of fibre are vegetables, fruit, pulses (lentils, beans, chickpeas, etc), seeds and wholegrain cereal products such as wholemeal bread, brown rice and wholemeal pasta. Linseeds are particularly helpful for constipation, a dessertspoon a day can do wonders. But they have to be either soaked overnight in water (you can then mix them with a yoghurt or your breakfast cereal) or freshly ground, and make sure you drink plenty of water with it. Prunes are another natural remedy for constipation. Start with just a couple and see how many you need to get things moving, they do have a mild laxative effect.
If despite all of the above the constipation persists it should be further evaluated. Other possible reasons for persistent constipation are imbalances of the bowel flora and food intolerances. But other, potentially more serious causes should be excluded by medical doctor.
by Dr Karin Elgar, Nutritional Therapist
