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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
Constipation - please help!
Help please, I have been really good since coming on to this site, I've eaten more yoghurts, fruit, healthy food etc etc, loads of water and have cut back loads on my alcohol. BUT I'm really constipated - I am so bloated and I have no idea what to do about it. Any suggestions?? Many Thanks Debs
A.
Our expert says...
Anyway, these are my tips for avoiding constipation, which you may find helpful:
· Sprinkle flaxseeds (also known as linseeds) onto cereal or other foods. Try to have a dessert spoonful each day
· Eat plenty of high fibre foods, especially vegetables (5 -8 portions a day if possible
· Brown wholegrains are much better for you than white e.g. wholemeal bread, wholewheat pasta and noodles
· Include brown rice in your diet 3-4 times a week. This can be cold with a salad or hot with an evening meal
· Regularly eat pulses: beans (e.g. kidney beans); pea (e.g. chick peas); and lentils
· Include oats in your diet for their soluble fibre
· Eat the skins on jacket potatoes - a great source of fibre, vitamins and minerals
· Eat 3-4 portions of fruit a day, varying the varieties eaten
· Good dried fruits to eat are prunes and figs. A good recipe is to poach figs in fresh orange juice and puree them for adding to yoghurt, muesli etc or make a dried fruit compote, blend and add to porridge
· Drink at least 1½- 2 litres of water over a day
Eating a lot of meat and milk products can make constipation worse, so check your diet for these. If you are eating a lot of yogurts, maybe cut back for a week or two and see if this helps. It also helps to avoid constipation if you eat slowly and chew your food thoroughly.
And finally, exercise is really good for getting the bowels moving. Even walking for 30 minutes a day can be beneficial and, of course, this will help with the weight loss too!
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