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Happy Tummy Expert

1 year ago

Dear Nitisha janghela,

Thank you for your question.

Constipation can be due to inadequate fiber and water intake, it may also be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition which requires medical attention.

Some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc.  For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few tips to help manage constipation

• Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc. 
  
• An intake of at least 2 litres of water per day. 
  
• A glass of hot water, preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation. 
  
• Regular abdominal pain
  

Regular Stomach pain also referred to as Stomach ache, abdominal pain or stomach cramps is the discomfort felt near the abdominal region. It can range from mild to severe with varied frequency overtime. Different causes of stomach pain include constipation, indigestion, lactose intolerance, GERD, bowel obstruction, appendicitis, and/or underlying health condition that may require medical attention. For further diagnosis and assistance please contact your healthcare professional. 

A few guidelines for general digestive health to be considered:

• Do not skip your meals, have small frequent meals at regular intervals. 
  
• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc. 
  
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
  
• Avoid large, heavy meals, and practice portion guidance. 
  
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex. 
  
• Avoid lying down immediately after your meal consumption
  
• Drink at least 8-10 glasses of water per day
  
• Have a gap of minimum 2-3 hours between bedtime and your last meal
  
• Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week. 
  
• Try to follow a good sleep regimen in terms of both quantity and quality.
  

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

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