Life Style problem Constipation. Our health is dominated by our life style and the eviroment we chose to live in. The only one able to change your health condition is YOU!

1. Constipation
To understand what causes constipation, it helps to know how the large intestine
works. The large intestine removes most of the water from stool and changes it to a
solid waste. The large intestine then moves the stool through the rectum and anus as
a bowel movement.
Constipation occurs when stool passes through the large intestine too slowly. When
stool stays in the large intestine too long, the intestine removes too much water, and
the stool becomes hard and dry.
Some lifestyle habits that may cause constipation include:
- changing your normal diet, exercise, or travel habits
- ignoring the urge to have a bowel movement
- feeling a lot of stress
- eating a low-fibre diet
- not drinking enough liquids
- taking calcium or iron supplements
- taking medicines such as painkillers with codeine; diuretics, also known as
water pills; medicine for depression; and some antacids
Some medical conditions that may cause constipation include:
- problems with the muscles and nerves in the intestine, rectum, or anus
- irritable bowel syndrome, a condition in which the nerves that control the
muscles in the intestine don’t function correctly; the intestine becomes
sensitive to food, stool, gas, and stress
- diabetes, a condition in which a person has high blood sugar, also called
hyperglycaemia, because the body cannot use blood glucose, or blood
sugar, for energy
- hypothyroidism, a condition in which the thyroid gland does not produce
enough hormone to meet the body’s needs and many of the body’s
functions slow down
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2. What can I do about constipation?
You can take several steps to prevent and relieve constipation:
1. Eat more fibre
Fibre helps form soft, bulky stools and is found in many vegetables,
fruits, and grains. Be sure to add fibre to your diet a little at a time
so your body gets used to it. Limit foods that have little or no fibre
such as pizza, ice cream, cheese, meat, snacks like chips, and
processed foods such as instant mashed potatoes or frozen
dinners. Some people have gas and bloating when they first
start eating more fibre.
Increasing your fibre dose will automatically improve your
intestine muscle and nerve movements and increase the
involved hormone levels.
2. Drink plenty of water and other liquids
Liquids have an effect on stool form; drinking enough fluids
is important because dehydration can cause
constipation. Try not to drink liquids that contain caffeine,
sugar or alcohol if you feel thirsty or dehydrated.
Water or tea, not to cold would be the best choice.
3. Get enough exercise
Regular exercise helps your digestive system stay active and
healthy. Just walking 20 to 30 minutes every can already stimulate
your digestive system.
4. Allow yourself enough time to relax.
Sometimes people feel so hurried that they don’t pay attention to
their body’s needs. Make sure you visit the restroom when you
feel the urge to have a bowel movement. Reading a book or
magazine in the restroom can help you relax.
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3. High Fiber Food Chart
Category A (more than 7 grams per serving)
Food Amount Total fibre (grams)
Avocado 1 medium 11.84
Black beans, cooked 1 cup 14.92
Bran cereal 1 cup 19.94
Broccoli, cooked 1 cup 4.5
Green peas, cooked 1 cup 8.84
Kale, cooked 1 cup 7.20
Kidney beans, cooked 1 cup 13.33
Lentils, cooked 1 cup 15.64
Lima beans, cooked 1 cup 13.16
Navy beans, cooked 1 cup 11.65
Oats, dry 1 cup 12.00
Pinto beans, cooked 1 cup 14.71
Split peas, cooked 1 cup 16.27
Raspberries 1 cup 8.34
Rice, brown, uncooked 1 cup 7.98
Soybeans, cooked 1 cup 7.62
Category B (more than 3 grams per serving)
Food Amount Total fibre (grams)
Almonds 1 oz. 4.22
Apples, w/skin 1 medium 5.00
Banana 1 medium 3.92
Blueberries 1 cup 4.18
Cabbage, cooked 1 cup 4.20
Cauliflower, cooked 1 cup 3.43
Corn, sweet 1 cup 4.66
Figs, dried 2 medium 3.74
Flax seeds 3 tsp 6.97
Grapefruit 1/2 medium 6.12
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4. Food Amount Total Fibre (grams)
Green beans, cooked 1 cup 3.95
Olives 1 cup 4.30
Oranges 1 medium 3.40
Papaya 1 each 5.47
Pasta, whole wheat 1 cup 6.34
Peach, dried 3 pcs. 3.18
Pear 1 medium 5.08
Pistachio nuts 1 oz 3.10
Potato, baked w/ skin 1 medium 4.80
Prunes 1/4 cup 3.02
Pumpkin seeds 1/4 cup 4.12
Sesame seeds 1/4 cup 4.24
Spinach, cooked 1 cup 4.32
Strawberries 1 cup 3.98
Sweet Potato, cooked 1 cup 5.94
Turnip greens, cooked 1 cup 5.04
Category C (less than 3 grams per serving)
Food Amount Total fibre (grams)
Apricot 3 medium 0.98
Apricots, dried 5 pieces 2.89
Asparagus, cooked 1 cup 2.88
Beets, cooked 1 cup 2.85
Bread, whole wheat 1 slice 2.00
Brussels sprouts, cooked 1 cup 2.84
Cantaloupe, cubes 1 cup 1.28
Carrots, raw 1 medium 2.00
Cashews 1 oz. 1.00
Celery 1 stalk 1.02
Collard greens, cooked 1 cup 2.58
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5. Food Amount Total fibre (grams)
Cranberries 1/2 cup 1.99
Cucumber, sliced w/ peel 1 cup 0.83
Eggplant, cooked cubes 1 cup 2.48
Kiwifruit 1 each 2.58
Mushrooms, raw 1 cup 1.36
Onions, raw 1 cup 2.88
Peanuts 1 oz 2.30
Peach 1 medium 2.00
Peppers, sweet 1 cup 2.62
Pineapple 1 cup 1.86
Plum 1 medium 1.00
Raisins 1.5 oz box 1.60
Romaine lettuce 1 cup 0.95
Summer squash, cooked 1 cup 2.52
Sunflower seeds 1/4 cup 3.00
Tomato 1 medium 1.00
Walnuts 1 oz. 2.98
Zucchini, cooked 1 cup 2.63
Try to stay away from:
- White bread, white noodles and rice, sticky rice
(Carrefour, Tops, Villa and Tesco have a range of whole grain, noodles and bread)
- eat 3-5 portions of fruits and vegetables a day. Fruits if possible with skin, vegetables
raw as salad or just cut in sticks or rounds to snack.
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