Nutrition Related Diseases
Constipation can affect individuals of any age. We at Beat Dieticians are trained to assist with fibre modification, assessment of fibre adequacy and supplementation advice to alleviate symptoms.
Tips by Beat Dieticians on how to beat constipation:
1. Increase vegetable intake
- Have vegetables (with their skin on) with at least 2 of your meals per day to fight constipation.Add any non-starchy vegetables to lunch and/ supper or snack on raw veggies. Non-starchy veg options: Lettuce, cucumber, celery, carrots, tomato, onion, pepper, patty pans, gem squash, cabbage, marrow, spinach, marogo, bok choy, broccoli, cauliflower, brussel sprouts, kale, radishes, swiss chard, turnips, watercress, mushrooms, asparagus, artichoke, leeks, spring onion, shallots.Swop white starches (white rice, white bread, potato, white pap) for starchy vegetables, e.g. filled butternut, sweet potato spud, sweet potato chips (homemade, oven roast), pea mash instead of potato mash, have corn on the cob instead of potato/ chips. White starches could also be swopped with wholegrains e.g. brown/ whole wheat bread/ rice/ pasta/ oats/ quinoa/ buckwheat/ millet/ barley.
Examples to increase vegetables include:
- Mince/ beef patties/ sloppy joe with whole wheat/ brown buns: grate marrows and mushrooms into mince, add finely chopped tomato and onion and tomato paste. Add peas and corn.
- Filled gem squash: with sweetcorn/ baked beans and melt cheese over- grill in the oven until cheese becomes crispy.
- Filled butternut: Cook butternut until soft, fill butternut with creamed spinach- grill in the oven.
- Sweet potato/ butternut chips: cut in rings/ chips drizzle over olive oil and herbs as preferred and grill in the oven.
- Spinach, mushrooms, peppers, tomato in an omelette.
- Spinach and poached eggs in the morning.
- Big mushroom burger (instead of bread).
- Spash: Sweet potato mash.
2. Have fruits with the skin on (where applicable)
One fruit= 1 fist size whole/ ½ cup chopped/ 2 tablespoons dried fruit.
Make homemade stewed fruit and serve with yoghurt.
Add prune juice to your diet in small amounts.
Avoid fruit juices, rather have whole fruits.
3. Add other high fibre foods to your diet to beat constipation
Add seeds 1-2 tablespoons per day to your diet, e.g. over salads, over oven roast vegetables, in smoothies/ cereals.
Add beans and lentils to your meals at least 3 X per week (start gradually as it could cause gas).
Kefir is good for your gut, add 1-2 tablespoons in drinks per day.