Constipation refers to the condition when a person goes for less than three times for bowel movement in a week. It results in hard stool which makes it difficult to eliminate and the people suffering from the constipation may also suffer from pain during bowel elimination and bloating. A sensation of fullness prevails which reduces appetite. It is a symptom of a disease and it is not in itself a disease. People who suffer from frequent constipation should bring in some changes in their lifestyle to prevent the condition.

To prevent it, you should know the reasons. Low intake fiber, reduced physical activities, intake of milk, aging, diabetes, dehydration and problems in colon can cause the condition. Many people suffer from blockage when they take a diet low in fiber such as cheese, meats and eggs. Therefore the diet should include a good amount of fibrous fruits and vegetables. According to the recommendations, a person should take at least 20 to 35 grams of fibers in diet in a day but most of the Americans take only five to fourteen grams of fiber in food.

Eating too much of refined food items also raise the risk and it has been found that the major part of diet taken by Americans is refined or processed fast food. Some people prefer to eat refined food produces because they find it difficult to chew or swallow such food. Taking a good amount of caffeinated drinks further deteriorates the condition because the person suffers from dehydration. Alcohol can also cause dehydration and intake of such items should be reduced.

The diet to reduce constipation should include the following

1. Take a diet rich in fruits (not fruit juices). Take raw fruits, vegetables, and whole grain bread and bran cereals.

2. Eat guava, papaya, blueberries, coconut, figs and prunes.

3. Oatmeal, legumes or applesauce as it also reduces the hardness of stool.

4. Flax seeds contain a good amount of fiber and it should be taken in food.

5. Take 8 glasses of water in a day to prevent dehydration. Reduce intake of caffeinated drinks and alcohol. You can include herbal tea two to three times in a day.

6. Apples and bananas also contain fibers and it can be included with diet. Include asparagus, sprouts, cabbage and carrots in diet. Beans and whole grain food items should be taken and reduce intake of ice creams, cheese, processed food and meat.

You should not take small meals at one time. Take heavy meals and do not use laxatives to relief he condition as the use of laxatives may make a person dependent on it for bowel movement. Do not ignore the urge to go for bowel movement because after certain time, the feeling stops and one may get constipated.

Constipation affects almost everybody sometime in life and the only way to reduce the problems is to take a good nutritious diet high in soluble and insoluble fibers which is easy to digest. The person should also drink a good amount of water and do regular exercises.

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