Your diet may be causing constipation – what to eat instead

I’M SURE we’ve all been victims of the discomfort caused by constipation.

Although it should come as no surprise that what comes out of our bodies is linked to what goes into them.

Constipation refers to a variety of bowel movement issues. It can be indicated by stools that resemble pellets or are less dense; heavy straining; or the feeling you cannot eliminate all the stool, though symptoms differ from person to person.

The average person is used to having a bowel movement every day; however, not everyone does. It is possible to feel discomfort with too few bowel movements (generally accepted as two or fewer a week), but it is not necessary to go every day.

IOL Lifestyle spoke to Faaizah Laher, registered dietitian and spokesperson for the Association for Dietetics in South Africa, about food habits that trigger constipation, cause discomfort, and can affectg health, and what to eat instead.

Foods that contribute to constipation

Foods that generally lead to constipation are those low in fibre. These are refined carbohydrates, fast foods, and meat (diets high in meat).

Not having enough physical activity and not drinking enough fluid can also cause constipation, as can excessive alcohol consumption.

Foods to eat to avoid constipation

Foods that are high in fibre, specifically plant foods our bodies cannot fully digest. Fibre makes stools bulky, soft and easier to pass. Vegetables and fruit, especially with skins and seeds, are high in this.

So are grain products, for example, breads, cereals, noodles, pasta, and barley, bran, brown rice, cracked wheat, quinoa and oats.

To manage your constipation you might also benefit from replacing meat with even one plant-based protein a week. These include split peas, lentils, chickpeas and beans.

Almonds, chia, sunflower seeds and walnuts are also helpful.