always constipated bad bowl movement and always feel low i am vegatarian

kashish bagde

2 weeks ago

always constipated bad bowl movement and always feel low i am vegatarian

Fibre Intake Nutrition Food Lifestyle Others

Happy Tummy Expert

2 weeks ago

Dear kashish bagde, thank you for the 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.

The Recommended Daily Allowance (RDA) of fiber for male is 30g per day

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, multigrain, 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.

Here are a few guidelines for general digestive health.

Establish a regular meal pattern (breakfast, lunch and dinner with snacks as appropriate)
Do not skip your meals, have small frequent meals at regular intervals.
Avoid large, heavy meals, and practice portion guidance.
Eat a well-balanced diet includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Include prebiotics such as barley, soyabean, etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Protein rich foods should be included in the diet such as meat, fish, eggs, legumes, pulses, nuts, and seeds.
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Avoid lying down immediately after your meal consumption
Try to limit the foods like alcohol, caffeine, spices, raw onions etc.
Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Limit the intake of excess high fibre and dairy products if diarrhoea is present.
Drink at least 8 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.