Diet Mail Diet Mail- June 2014, Summer Holidays Special | Page 7

READER'S
ASK

I am 52yrs old and I have suffered with constipation for
the last 22 years. I have tried a no. of herbal powders
and I also drink lots of water to get rid of this
constipation. I need to know if there is any food that
can help me reduce this problem.
Dear Reader!
Constipation is a very common complaint among older
persons than young people. But as you have mentioned that
you have this problem since so last many years, so you should
check out the exact reason for the problem of constipation.
There could be various reasons for frequent constipation
problem among elderly.
· Diet: The prevalence of digestive diseases has increased
due to a roughage free modern diet. The lack of roughage
or fibre results in hard stool formation resulting in
constipation.
· Fluid intake: This is often cited as a risk factor as low fluid
intake is linked to slow transit time and low stool output.
· Mobility / Exercise: Constipation is more common in
individuals with low mobility or no exercise.
· Other factors like include high intake of anti-depressants,
opiod analgesics, anticholinergics or chronic laxatives.
These medicines slow down the bowel movement by
affecting the function of muscles.
A s constipation is not a disease but a symptom, a little extra
care in the diet and your daily routine can help one in dealing
with this discomfort.

Increase your fluid intake: As you mention that
you drink lots of water and this is certainly a very
good thing to do if you suffer from either hard motions
or some irregularity of your bowels. Recommendations
for fluid consumption of an adult vary between one and
a half and three litres of water a day and it is best taken
in a form that does not contain caffeine (i,e not tea or
coffee.)
Include Fibre : Eating high fibre diet including
vegetables, fruits and oatmeal cereals is helpful in
preventing constipation but too much insoluble fibre,
such as raw bran, can actually make the problem worse
as it tends to get all gummed up inside the bowels. A
more digestible and palatable option is dried fruit such
as prunes, apricots and figs. These can either be taken
as a snack or chopped and added to your favourite
breakfast cereal.
Add linseed or flaxseeds to your diet: Linseed and
flaxseeds have been found to be helpful in relieving the
problem of constipation, bloating or gas formation.
Exercise regularly: Keeping active on a regular basis can
help you stay regular with your bowels.
Going when you feel the urge. Waiting too long to have
a bowel movement can lead to constipation, so go as
soon as you sense the need.
Be careful when using laxatives. If you use laxatives or
enemas too often, your body can begin to rely on them
and stop working the way it should. So talk with your
doctor about your laxative use.
It's a good idea to avoid high-fat meals, excessive dairy
products and eggs, and rich, sugary foods, since these
can lead to constipation.
One can start the day with two glasses of water and 1
tsp pf grounded flaxseed powder followed a cup of
healthy green tea.
·Breakfast should be rich in fibre with a bowl of oats and
a bowl of fruit.
·Incorporate fibre rich snacks in the midmorning and
mid evening meals like fruit salad, roasted bajra,
roasted jowar, roasted soy, or roasted wheatpuffs along
with a glass of lime juice.
·Staring the lunch with salads like lettuce, bellpepper,
cucumber, tomato will not only add enough fibre to
your diet but also provide a lot of antioxidants needed
for good health. This could be followed by chapatti,
husked dal, green vegetable and a katori of curd.
·Try having a fibre biscuit with tea in the evening if
taking tea regularly.
·Dinner should be taken 2 hours before going off to bed.
Start with a glass of luke warm water 30 mins before
dinner followed by salad, 2 chappatis, a bowl of veg ,
and a katori of curd.
·Do not forget to do some walk in the evening and
morning time to complement your diet.
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