Constipation and Digestive Comfort Guidelines

Constipation can be uncomfortable and, if left untreated, may lead to serious health issues.

Increasing your fibre intake is the best long-term approach to support sustained gut health and promote natural regularity.

When adding extra fibre to your diet, it’s essential to also increase your fluid intake.

Fluid intake:

Drinking enough water is crucial for managing constipation, with a recommended intake of 35 ml of water per kilogram of body weight.

Please note that only plain water, rooibos tea, or honeybush tea (without milk or sugar) counts toward your daily fluid intake for hydration.

Fibre:

Oat Bran: Consume 30 ml per day. You can find oat bran in the cereal aisle—make sure it’s the “bran” variety, not regular oats.

Psyllium Husk: Take 2 tablespoons per day mixed into yoghurt. Psyllium husk, which is the outer layer of the psyllium seed, is water-soluble and helps draw water into the digestive tract, softening stools and promoting movement. It’s usually available in the health food section.

Chia Seeds:

Use 2-4 tablespoons (30-60 ml) daily. Chia seeds also absorb water into the digestive tract, aiding in stool softening and movement. They are available in the health food aisle.

Dried Fruit:

Soak or stew dried fruit and consume it preferably on an empty stomach or as a snack between meals. For portions, use two halves or one whole dried fruit piece as one fruit serving. Prunes are particularly effective, and drinking the water used to soak prunes can act as a natural laxative.

Avoid Refined Flour Products: Limit or avoid items like biscuits, cookies, rusks, white bread, wraps, muffins, scones, cakes, pancakes, bread, buns, pizza, vetkoek, wraps, and other products made with refined flour.

Increase Whole-Grain Fibre: Opt for whole-wheat fibers, such as sorghum/ maltabella porridge, oats, high-fibre bran, whole-wheat bread, seed loaf, psyllium husk, and bran fibre.

Cooked Vegetables:

Aim for at least 2-3 cups of cooked vegetables daily.

Grated Apples:

Allow grated apples to start browning slightly; this process enhances their natural laxative effect.

Natural Yoghurt:

Choose a high-quality natural yoghurt daily. Avoid yoghurt with preservatives like Piramicin, as it kills beneficial bacteria in the yoghurt.

Seeds and Nuts:

Include various seeds and nuts in your diet. One serving is equal to 2 tablespoons.

Rice Choices:

Opt for brown, wild, wholegrain, or basmati rice.

Pearl Barley:

Incorporate pearl barley (a type of wheat) into meals.

Turmeric:

Use turmeric as a spice to add flavour and health benefits to your food.

Legumes and Pulses:

Add legumes and pulses, such as chickpeas (including as hummus), dried beans, lentils, and split peas, to your diet.

Citrus Fruits:

These are a natural source of magnesium citrate, which has a mild laxative effect. Pawpaw (papaya) is another beneficial fruit to include regularly.

Supplementation:

Supplements can be helpful, but try to use only one at a time for acute relief of constipation symptoms while adapting your diet.

Magnesium Citrate:

Take 200-300 mg daily.

Curcumin:

Take 500 mg daily.

Probiotic:

Choose a probiotic containing Bifidobacterium lactis, Lactobacillus plantarum, Streptococcus thermophilus, Lactobacillus reuteri, and Bifidobacterium longum.