CURING CONSTIPATION THROUGH DIET - NDR-UK

CURING CONSTIPATION
THROUGH DIET
It’s awful
Being constipated is enough to make anyone feel miserable. It’s uncomfortable, it makes you feel
bloated and can cause headaches. It’s also embarrassing. It can mean long sessions in the toilet. It’s not
the sort of thing you want to talk about; in fact it’s probably your best-kept secret.
Why does it happen?
Think of your waste disposal system. Your digestive tube is very long and winding. The inside of the
tube is lined with small muscles. At the lower end (the bowel or large intestine), the muscles have a
vital job. They help push the waste products (faeces) along and then squeeze them out through your
anus as stools.
When you’re constipated, the muscles really struggle to push the waste through and squeeze it out. This
is usually because the waste is too hard in texture, so it just can’t get through without hurting.
Sometimes it happens because there is not enough waste for the muscles to push against. Occasionally
it gets completely blocked, which is very painful and can be dangerous.
What will ease it?
Large soft stools are the answer. The bowel muscles will be able to push them through and out easily,
and without pain.
How can I get stools like that? …… by eating a diet high in fibre.
Eating more fibre means you produce more waste, so your stools will be bigger. Fibre also makes your
waste products absorb more water. This makes your stools softer and more comfortable to pass. Make
sure you drink plenty of fluid to help this process.
What should I eat?
A high fibre diet means eating more wholegrain bread and breakfast cereals and more fruit and
vegetables. Gradually start eating as many of these foods as you can manage without feeling bloated.
Follow the tips overleaf. Remember to drink plenty too – water, hot drinks, flavoured water or fruit
juice.
What about pure bran?
No. Unrefined pure bran (the powdery substance, a bit like sawdust) is not recommended. It can be
quite harsh on the bowel lining, which isn’t helpful. It can also affect the absorption of important
minerals such as calcium and iron. Instead, use the whole-wheat cereals shown overleaf.
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What about laxatives?
Easing constipation by changing what you eat and drink is the first line of attack. Laxatives are only
advised if your GP thinks they will help. Ask your GP or pharmacist but remember that high fibre
foods and plenty of fluid are still recommended.
Bread and Breakfast Cereals: Eat more wholegrain or wholemeal types.
INSTEAD OF
White bread
Sugary breakfast
cereal or bacon/eggs
TRY TO EAT
Wholemeal or granary bread or rolls.
Start with two slices a day and build it up until all your bread is wholemeal.
Wholegrain breakfast cereals like Weetabix, Shreddies, Puffed Wheat or
porridge or Bran breakfast cereals like Bran Flakes or All Bran - or mix Bran
Flakes with Cornflakes
Start having these a few times a week for breakfast or at another meal/snack
time. Aim to have at least one bowl every day.
Fruit: Aim to eat two or three portions a day. Fresh, frozen, tinned or dried are all excellent. Here are
some ideas:
• Chop banana or dried apricots onto your breakfast cereal or peel an orange as a supper snack.
• Have a mini box or handful of raisins as a snack.
• Enjoy chunks of pear or tinned peaches as a refreshing dessert.
• Try rhubarb or apple crumble for a delicious pudding.
Vegetables: Aim to have two or three servings a day. Fresh, frozen or tinned are all excellent. Here are
some tips:
• Plan to have two vegetables e.g. carrots and broccoli, with your main meal.
• Add extra vegetables e.g. green beans, chopped swede, to your pasta sauce, casserole or pizza.
• Try a chunky homemade vegetable soup with bread as a filling snack meal.
• Enjoy a vegetarian main course dish e.g. vegetable casserole, for a change.
• For speedy and colourful vegetables, keep peas and sweetcorn in the freezer.
• Include a dish of chopped salad vegetables with your packed lunch.
Pulses: Peas, lentils and different types of beans are a great source of fibre. Try to have them once or
twice a week.
• Try lentil soup with crusty bread.
• Have baked beans on toast for a quick lunch.
• Enjoy three bean salad with a baked potato.
Fluid: Aim to have 6 to 9 mugs or glasses of different sorts of fluid every day (1½ to 2 litres or 3 to 4
pints).
• Water
• Coffee
• Flavoured water
• Squash
• Fruit juices
• Milk
• Tea
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This information has been produced for SNDRí by Registered Dietitians and other relevant
health professionals. At the time of publication the information contained within the leaflet
was, to the best of our knowledge, correct and up-to-date. Always consult a suitably qualified
dietitian and/or your GP on health problems. SNDRí cannot be held responsible for how
clients/patients interpret and use the information within this resource.
Ref: 1002 10/04 (Last edited 19/09/08)
© SNDRí
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