Food, diet and nutrition for constipation

What should a person eat and drink if they are constipated?

You should consume enough fiber and drink plenty of fluids to help the fiber work better.

Some good sources of fiber are:

Whole grains: such as wheat bread and pasta, oats, and WHOLE grains!!!

Legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas

Fruits, such as avocados , red berries, plums, figs, kiwis or grapes, oranges and pears.

Vegetables: Leek, celery, thistle, asparagus, borage, cauliflower, potato, sweet potato, green beans, fresh peas, pumpkin, zucchini, pepper, eggplant, cucumber, tomato

Salad leaves : Escarole, lettuce, spinach, watercress, chard, artichoke (raw hearts), endive, chicory

Nuts: Almond, walnut, pistachio, pine nut, flax seeds

Fermented and probiotic foods. Yogurt, kefir, sauerkraut

DRINK LOTS OF WATER:

You should drink water and other liquids, such as broths and fruit and vegetable juices with natural sweeteners, to help the fiber work better. This change makes stools softer and easier to pass.

Drinking enough water and other fluids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help prevent constipation. Consult a healthcare professional about how much fluid you should consume each day based on your height, weight, health, activity level, and where you live.

OLIVE OIL

Extra virgin olive oil and healthy fats in general lubricate the stool. Dressing your salads or vegetables with plenty of oil helps improve bowel movement.

Extra virgin olive oil: 4-6 tablespoons a day.

What should the patient avoid eating or drinking if he or she is constipated?

To help prevent or relieve constipation, you should avoid foods with little or no fiber, such as:

-Soft drinks

-White rice

-Chips

-Fast food

-Red Meats

- Sausages

-Banana

-Coffee

Prepared foods, such as some frozen meals and snacks

Processed foods, such as hot dogs or some microwave meals

EXAMPLE DIET:

Breakfast: Apple, orange, or seasonal fruit. Almond milk or tiger nut horchata. Bread with jam.

Lunch: Salad with sauerkraut. Brown rice with vegetables and seaweed. Almond dumplings. Apples or sweet seasonal fruit.

Dinner: Swiss chard with potatoes, raisins, and pine nuts. Agar-agar flan with almond milk.