So let’s now move on to cereals and grains. If we look at some of the types of cereals and grains that are going to be more appropriate for you to have, when you are really constipated, we’re really getting rid of your really high fiber, high residue types of things, just for the moment, so probably leave that, that’s going to make you feel a whole lot more uncomfortable and bloated if you eat that high fiber cereal. Much better to choose your lower fiber cereals, like your corn flakes or your rice bubbles. And also too, when it comes to bread, we’re looking at your lower fiber type, so your white or just your whole wheat types of bread, you have tortillas, pizza bases, also too you can have your noodles, your macaroni, your regular spaghetti. I’ll just mention rice. Rice is one of those foods that is, white rice, is low residue, as opposed to your brown rice; but some people actually find that white rice actually firms the stool. So I think this is quite an individual thing, you can use some trial and error. But just a word of caution with the white rice, so you can see that we’re looking at really plain low fiber types of cereals and grains just for the moment, while you are really constipated. So in terms of meat, you can have any type of meat that you like. So we’re looking at meat, beef, pork, you can also have all your seafood, you can have fish, and also too eggs. So these are all types of things that you can have and know that they’re not going to affect you while you are constipated. And you can even make custards and things like that out of your eggs as well, and we’ll talk about your dairy in just a moment too, but know that you can really confidently eat your meat as much as it feels comfortable for you.

And so, moving on to dairy, you can have a wide range of dairy. Dairy is often really tolerable for most people when you are constipated. So you obviously, have your milk, you can have your soy milk products as well. So you can have tofu, you can have any of those types of things. We’ve also too got your coconut milks, your evaporated milk, yogurt is really nice to have. Just make sure that you choose the yogurt that doesn’t have berries in it or granola. So you want to have your yogurts if they’re flavored with honey or something like that or syrup rather than actual berries which are going to be more likely to introduce fiber into your system. Also too, we’ve got cheeses, so you can have your goat’s cheese, your soft cheeses, your camembert, and also cheddar. Again, just another word on cheddar, some people do find that hard cheeses can make them a little bit more constipated. So again, that can be an individual thing, so just watch for your own individual variations with this in terms of your cheddar cheeses. But basically on the whole, you can look at a wide range of your dairy foods to eat when you’re constipated. So finishing up, I thought we’d talk about nuts and seeds. So while a lot of seeds and nuts can be high residue, particularly, things like your chia seeds, your flax seeds can be high fiber, there are some things that you can have in moderation. So some pistachios, you can have some pistachios, perhaps a few walnuts, or you could have a spoonful or two of your peanut butter, or sesame seeds too and this is tahini. So you could have any of those types of things as well, if that’s something that you like to include in your diet. Something I would like to mention is that when you’re constipated, often the tendency can be to think that you need beans and the legumes, so you’ve got hummus and things like that. So your black beans, your hummus, your chickpeas, lentils don’t have them when you’re constipated because they’re really going to bloat you, and really going to make your constipation worse. Now, when you are constipated, it’s most likely that you’ll be having these foods while you’re actually having laxatives. So you’ll probably need the laxatives to keep the stool moving through because you’ve actually decreased your fiber. Now, when you’ve actually resolved your constipation, that’s when you can gradually start to reintroduce your fiber, and you might be taking osmotic laxative like Movicol or perhaps Osmolax, while you actually increase your fiber intake gradually over time. So remember, you’re not launching straight back into 25 to 35 grams of fiber, you’re actually gradually increasing as your body tolerates it. Other couple of things you can do is to be mobile, if you’re working at a desk, get up and walk around regularly, that will help your bowel movement. So being moving and being active is a great way of stimulating your bowel, along with making sure that you get really good hydration, so your six, perhaps eight cups of fluid a day as well. So I think you can see that things really can change when you are quite constipated, I think it’s quite a myth to say that you really need to increase your fiber, you can see that’s going to make you very uncomfortable, and it can actually worsen constipation problem. The idea is to lower down your fiber, clear your bowel by actually using the appropriate medication from your doctor or your pharmacist, and then gradually reintroduce your fiber according to the way your body reacts to it. I really hope this information helps you manage your constipation and your bowel problems.

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