Constipation diet

The aim of the diet for Constipation is to keep the bowel
contents soft and easy to pass and to speed the passage of food
residue through your body.

DIET SHOULD BE HIGH IN

• FIBRE. Fibre is indigestible, adds bulk to the stool and speeds
  the passage of food residue through the digestive system. Good
  sources are fruits and vegetables, beans and legumes, nuts,
  wholemeal bread, wholemeal flour and pasta and wheat bran
  products.
• WATER. High fluid intake is essential to allow the fibre to
  swell and soften the stool. A high-fibre diet without sufficient
  water can actually worsen the problem by creating a large, dry
  stool. Drink 8 or more glasses of water or fruit juice, spaced over
  the day and during the night if possible.

DIET SHOULD BE LOW IN

• Refined foods and saturated fats. White flours and breads,
  sugar, cakes, biscuits and lollies take up to five times longer to
  pass through the digestive system than natural, high-fibre
  foods.

SAMPLE MEAL PLAN

The following diet has been suggested for this
condition.

BREAKFAST

• 2 glasses of water on rising.
• 1 bowl of high-fibre cereal (untoasted muesli, bran cereal,
  porridge) with 1-2 tablespoons of unprocessed bran and low fat milk
  OR
• 2 slices wholemeal toast with real fruit jam or nut
  spread.
• 1 serving fresh fruit (banana, prunes or apple) or 1 glass
  fresh fruit or vegetable juice.

MORNING TEA

• 1 bran muffin OR
• 1 handful of nuts or sunflower or pumpkin seeds.
• 1 piece of fresh fruit. 
• 1 glass of water or 1 cup tea or coffee.

LUNCH

• 2-4 slices wholemeal bread or 1-2 wholemeal rolls WITH
• 1-2 slices lean lunch meat and tomato, carrot, lettuce and
  cucumber OR
• Vegetable and barley soup.
• 1 piece of fresh fruit.
• 2 glasses of water.

AFTERNOON TEA

• Selection of raw vegetables with low fat hommus or eggplant dip
  OR
• 1 piece of fresh fruit.
• 1 glass of water or fruit or vegetable juice.

DINNER

• Wholemeal pasta or brown rice with tomato, kidney bean and
  vegetable sauce OR
• 100-150 g of lean beef, lamb, pork, veal, mince or chicken or
  200-300 g of grilled or tinned fish (use unprocessed bran or
  wholemeal bread for crumbing).
• Lightly cooked vegetables such as carrots, potatoes, pumpkin,
  green beans and peas OR
• Salad of lettuce, capsicum, tomato, onion and mushrooms.
• 1 bowl fresh fruit salad.
• 2 glasses of water.

REMEMBER

1. Choose wholemeal, wholegrain, and bran bread and cereals
   exclusively. Add one to two dessert spoons unprocessed bran daily
   if necessary.
2. Eat plenty of vegetables, fruit (unpeeled) and legumes.
3. Drink 8 or more glasses of water, mineral or soda water.
4. Avoid fatty, refined and processed foods and excess
   cheese.