Fruits, vegetables and whole grains are excellent sources of fiber. It is also very important to drink lots of liquids to help with the passage of stool in the intestines.

The main dietary factors that may improve constipation are as follows:

• Drink sufficient fluids, at least 8 – 10 glasses per day
• Gradually increase the amount of fiber in your diet
• Consume healthy fat from plant – based sources (avocado, raw nuts, cold pressed olive oil, coconuts

Try including more fresh fruit in your diet:

• Fresh fruit is the easiest to digest
• Fruit smoothies have a lot of fiber
• Add fresh fruit to cereal
• Slice fruit onto desserts such as pies and cakes
• Eat fruits for snacks
• Eat lots of watery fruit such as watermelon and grapes

Try including more fresh vegetables in your diet

• Raw vegetables have a higher quality of fiber than cooked vegetables
• Try and eat a salad before your meals
• Peas, beans and lentils are a good source of fiber
• Add vegetables to stews, casseroles, pasta and soups
• Include vegetables in sandwiches
• Eat vegetables for snacks

Try and include more whole grains in your diet

• Brown rice has more fiber than white rice
• Whole-grain bread and pasta have more fiber than white flour products
• Whole-grain breakfast cereals are a good source of fiber
• Whole-grain muffins, crackers and cookies make good snacks

Try and limit your consumption of these foods

• White bread as it can gum up your digestion
• Cheese has no fiber and causes constipation
• Pasteurized dairy products can cause constipation and inflammation

Tagged as: colon