Constipation is a common digestive issue that causes discomfort and difficulty in passing stools, often linked to poor dietary habits. Food and nutrition play a crucial role in preventing and managing constipation.
A diet rich in fiber, proper hydration, and healthy fats can significantly improve bowel health and promote regular digestion. In this video, Ms. Umashakthy, Dietician, Assistant Manager, and Diabetes Educator from Dr. Mohan’s Diabetes Specialties Centre, Chennai, highlights the importance of dietary fiber in maintaining bowel health.
She explains the two types of dietary fiber—soluble and insoluble—along with their benefits, food sources, and the recommended daily intake of 25-30 grams for optimal digestive health. Hydration is another cornerstone of preventing constipation, as water helps soften stool for easier passage through the intestines.
The expert recommends consuming 2-3 liters (approximately 10 glasses) of water daily and identifies various sources to meet hydration needs effectively. She also sheds light on the importance of prebiotics and probiotics in supporting gut health and provides a list of foods that naturally contain these beneficial components.
Healthy fats play a vital role in lubricating the intestinal walls, and she shares natural sources of these fats alongside options for natural laxatives to ease bowel movements.
Additionally, she warns against constipation-inducing foods such as processed and ultra-processed items, bakery products, Maida-based foods, and excessive consumption of meat without fiber.
Beyond diet, the video underscores the importance of regular physical activity, maintaining a consistent sleep schedule, and avoiding habits like skipping meals or overeating, as these can also contribute to constipation.
She encourages adopting a balanced diet and healthy eating habits by following a structured plate method for optimal health.