Fibre power

Lately, have you found yourself saying, ‘Gee Doc, it’s been seven days since I last opened my bowels and I have this real pain in my gut’? You’ve tried laxatives and all sorts of potions and powders but nothing helps? Constipation tends to become a problem as we age, largely as a result of diet, lifestyle, decreased activity and medication. Constipation can affect appetite, general wellbeing and can increase the risk of developing diseases such as bowel obstructions, bowel cancer and urinary retention.

Food

Fibre is the main weapon. It is found only in plant foods such as bread, breakfast cereals, rice, pasta, fruit, vegetables and legumes, nuts and seeds. Boost fibre intake by:

1. Choosing breads, cereals, rice and pasta labelled as either wholegrain or wholemeal. Aim for 4 serves daily (1 slice bread, ¾ cup breakfast cereal, ½ cup rice or pasta/noodles).
2. Keep skin on fruit and vegies. Aim to have 2 fruit and 5 veg daily.
3. Add legumes such as kidney. beans or chickpeas to salads, soups, stews and mince. Or have beans on toast. Include these foods 3-4 times per week.
4. Add nuts and seeds to stir-fries and salads.
5. Choose fresh or dried fruit and/ or nuts and seeds as snacks.
6. Add oats to mince dishes to act as a ‘filler’ or use in a stuffing mix or add to cake and biscuit mixes.
7. Use nuts and dried fruit when baking cakes and biscuits.

Keep fatty foods and alcohol to small amounts as they are low in fibre, fill you up and can contribute to the development of bowel disorders.

Water

Water/fluid is necessary to soften stools and therefore avoiding straining. Aim for 8 glasses (1.5-2 litres) daily, more in hot weather or with physical activity. Water, tea, coffee (less than 2 cups/day), soda water, juice and cordials all count.

Activity

Physical activity/exercise helps the bowel to contract which helps to eliminate waste. Be active as much as possible in everyday daily chores – walk to get the paper or wash the car by hand. Aim for 30 minutes every day.

Medications

Speak to your GP and see if any of the medication you are taking can cause constipation such as medication for pain or iron supplements. Making changes now to diet and lifestyle to prevent constipation will not only help to keep your bowel healthy and regular but will keep your body and weight healthy and happy too.