Constipation may be caused by many factors; the most common cause for constipation is diet low in fiber and high in fat.

Foods that cause constipation

Constipation is caused by opioid peptides in wheat- and dairy products and beta-carbolines in prepared food. (proteinous prepared food in particular)

• Prepared proteinous foods (fried, canned, processed foods, and baked foods) - red meat, pizza, mashed potatoes or frozen dinners.
• Dairy products- Milk, cheese, yogurts

• Wheat products (refined)- pasta, pastries, bread, cookies

• Supplementary iron and calcium

Ideal diet for constipation

Increase fluid intake

• Should drink 8- 10 glasses of water every day.

• Fluids can be in any form plain water, fruit or vegetables juice, and soups.

• Without the extra fluid, the extra fiber that is eaten is likely to aggravate the problem of constipation instead of solving it.

Fiber rich diet

People who eat plenty of high-fiber foods are less likely to become constipated.

Soluble fiber dissolves easily in water and takes on a soft, gel-like texture in the intestines.

Insoluble fiber passes through the intestines almost unchanged.

The bulk and soft texture of fiber help prevent hard, dry stools that is difficult to pass.

Fruits and vegetables rich in fiber

• Robust banana, guava, apple, goose berry, papaya
• Water containing fruits/veg like water melon, pomegranate, grapes, orange, and cucumber
• Green leafy vegetables (spinach, pudina, cabbage, methi) , beans, turnip, lady’s finger, sprouts, carrot and others

• Fibre rich legumes include kidney beans (rajma), black beans, all pulses, and dried coconuts

• Cereals include oats, maize, barley, jowar, bajra, whole wheat and rice.

Does sedentary life style cause constipation?

• Yes sedentary lifestyle causes constipation by slowing down the bowel movements. So, some light exercise is essential every day.
• Exercise is advised to improve bowel movements and tone up the abdominal muscles (leg raising exercises), necessary for defecation.
• Another method to mobilize the bowels is to go to toilet at the same time every day.