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By Riana Greyvenstein
from René Smalberger Dietitians
(M.Sc (Dietetics) U.O.V.S)

Constipation usually happens because the digestive tract absorbs too much water from the food, occurring when the food moves too slowly through the digestive system.

Causes of constipation can vary from an insufficient intake of dietary fiber, inadequate fluid intake, ignoring the need to have a bowel movement, lack of physical activity, abusing laxatives, Irritable Bowel Syndrome and medication.

Which foods are good and which foods are not so good concerning constipation?

In your diet you get two types of fiber, soluble fiber and insoluble fiber. Soluble fiber absorbs water in the digestive system, and takes on a soft gel-like texture in the intestines and can prevent constipation, diarrhea, pain and bloating.

Foods which contain these fibers include oats, fruit, and certain types of soft vegetables. Insoluble fiber is very hard on the digestive system and can cause pain, bloating and constipation or even obstruction. If you suffer from severe constipation it is best to limit insoluble fibers in the diet. These include all forms of food with any skins, pips, seeds, nuts and wholewheat products.

Including a sufficient amount of fluid in your diet is important to prevent or relieve constipation. Water soluble fiber requires fluid to work effectively. Fluids do not only mean water, it can also include sugar-free cold drinks and rooibos tea. Liquids that contain caffeine, like coffee and cola`s, can worsen ones symptoms by causing dehydration.

Exercise also plays a vital role in constipation as it helps to improve bowel movements.

If you are suffering from constipation focus on the soluble fibers, push up the fluid intake and get moving!

To help you plan an individualized meal plan, consult a REGISTERED Dietitian. To find one in your area, you can visit our website on www.adsa.org.za