Healthy Diet and Daily Instructions for People Who Suffer from Constipation – Allowed:

It is important for people who have constipation to abide by the following instructions.

GENERAL ADVICE FOR PEOPLE WHO HAVE CONSTIPATION:

  1. Do daily activity and relaxation exercises such as yoga, meditation and breathing exercise.
    Physical activity improves the function of the digestive system, strengthens abdominal muscles, increases intestinal movement and improves excretion.
  2. Adhere to a healthy diet and healthy eating habits. Preferably, eat small meals at frequent intervals (every 2-3 hours) and chew food well before you swallow.
  3. Prefer to use wet paper towels or cleanse the anus with water after defecation.
  4. Prefer to wear loose clothes that can keep the anus area dry and ventilated. You should also wear cotton made underwear.
  5. While setting in the restroom, preferably raise your feet on a small foot stand to facilitate excretion.
  6. Psychological condition can cause constipation so it is very important to pay attention to the psychological state and treat yourself accordingly.

LIQUIDS (WATER- JUICES- TEAS)

constipation

  1. Drink enough water during the day (8-10 cups a day at least). Water is very important for proper digestion and excretion process.
    Water detoxifies the body, activates your blood circulation and helps with constipation.
  2. Prefer to drink licorice tea or licorice juice.
  3. Consume olive oil on a daily basis since it is considered a laxative. You can add it to your salad, to chickpeas or thyme.
  4. Drink two cups of water with a spoonful of nectar honey on an empty stomach, and then wait half an hour before you break fast.
  5. Drink sage tea (salvia officinalis) and fennel tea.
  6. To treat constipation, you should drink ginger tea with honey (in moderation) for laxation and facilitation of the stomach. It also promotes better sleep.

FRUITS AND VEGETABLES

constipation

  1. Eat plenty of fruits and vegetables because they are considered a rich source of antioxidants, vitamins and minerals that are essential to the proper functioning of the digestive system.
  2. Consume fruits and vegetables that have high content of fiber such as leafy greens, watercress, lettuce, parsley, carrots, and fruitas like guavas, figs, pomegranates, cranberries, pears, apples, and papayas.
    Fibers help remove toxins, improve intestinal flora, and protect the mucus membrane of the digestive system.
  3. Eat apples and figs because they are considered the best two fruits to treat constipation and excretion disorders.
  4. Eat 4 pieces of cut dried fig that was soaked into a cup of hot water and left for several hours (from morning untill evening), then to be stirred well and eaten with water. The amount of fig and the number of times a person should eat it during the day is related to the severity of constipation.
  5. Eat orange vegetables such as sweet potatoes, pumpkins, and carrots, because they are high in vitamins and mineral that are essential to the proper functioning of the digestive system and for repairing and regenerating of stomach linings.
  6. Eat cranberries, blackberries, cherries because they help strengthen the blood vessels.
  7. Consume fresh fruits and vegetables that contain B vitamins such as leafy greens, sprouts, root vegetables, apples, figs, pears, and papayas.
    B vitamins help protect the mucus membrane of the digestive system.
  8. Eat dates on a daily basis (the number of dates should be uneven: 1,3,5).
  9. Eat homemade pickled vegetables such as cucumbers and cabbage because they contain lactic acid that helps maintain healthy intestinal flora.

WHOLE GRAINS – LEGUMES – SEEDS AND NUTS

  1. Consume foods that have high content of fiber such as whole grains (brown rice, whole wheat), legumes (in particular fava beans, beans and peas), oatmeal, wheat bran and flaxseeds.
    Fibers help remove toxins, improve intestinal flora, and protect the mucus membrane of the digestive system. You can distribute these foods during the day to 5 small meals.
  2. Prefer to insert the following herbs and spices into your daily diet: turmeric, fenugreek, cinnamon, olive leaf, and feverfew.
  3. Consume fresh foods that contain B vitamins such as whole grains (whole rice, oatmeal, quinoa), legumes (lentils, beans).
    B vitamins help protect the mucus membrane of the digestive system.

Healthy Diet and Daily Instructions for People Who Suffer from Constipation – Prohibited:

  1. Foods that induce inflammation and foods that are hard to digest such as foods that contain saturated fat or animal protein (red meat, poultry, milk and dairy).
  2. Hot and spicy food as well as fried food.
  3. Caffeinated beverages (coffee, tea), alcohol, soft drinks and sodas because they may worsen constipation.
  4. Simple carbohydrates such as white flour and sugar because they weaken the digestive system and make solid stool.
  5. Processed and canned food that contain preservatives, food dyes and flavorings because they weaken the digestive system.
  6. Salt.
  7. Avoid standing up for long periods.
  8. Do not push hard when you defecate.
  9. Do not ignore the urge to poop, because you may eventually stop feeling the need to have one. Moreover,The longer stool stays in your intestines, the harder it gets which makes it harder to pass.
  10. Prevent from scratching your anus.
  11. Prefer to avoid sitting on cold surfaces.
  12. Quit smoking.
  13. Soft drinks, energy drinks and sodas may cause constipation, indigestion, and bowel disorders.

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