The shitty deal that hurts a lot. What is it? and How to deal with it? Watch and Learn.....

2. Contents
• Introduction
• Symptoms
• Food in the stomach
• Cause of constipation
• Constipation solution
• Constipation solution cont.
• Keep this in mind
• Conclusion

3. Introduction
Without any argument of constipation is messy. It becomes both a matter of
shame and discomfort when people suffer from such a problem. Everybody
suffers from constipation at least once in their lifetime. In this article we give
you a bio data of constipation, when you should go to a doctor and the
ultimate cure.
One thing to understand is that although most people have daily bowel
movements. It is possible for some to
experience 3 bowel movements in a
day or have as less as 3 bowel movements
in a week.

4. Symptoms
People may experience symptoms in their daily lives, but they generally
ignore them until the problem arises. The prevention measure is to lead a
balanced life with toilet routine. The symptoms of constipation are:
– The stool is hard and dry.
– You feel incomplete bowel movement.
– You experience difficulty and strain in emptying your bowel.
– You have anal fissures,
anal tears or rectal bleeding.
– You experience abdominal
pain, discomfort and swelling.
– You feel bloated and full.

5. Food in the stomach
The food you eat can take as long as 3 days to completely go out of the
system. In this process, with time the water from food is absorbed and the
waste becomes more solid. If there is a deficiency of water or dehydration in
the body the solid stool will be difficult to pass leading to constipation.
There are certain food items that you
should avoid while feeling constipated.
Food items like Cheese, chips, ice
cream, meat and processed food.
Generally, foods that are rich in
Fiber should be consumed with
enough intake of fluid like water
at adequate time before and after
a meal.

6. Causes of constipation
Talking about the reason, there can be various causes for it. Among them the
most prominent are:
• Dehydration, due to less intake of water.
• Not having a good and balanced diet rich in nutrients like fiber.
• Vitamins and supplements that contain calcium and iron.
• Having a bedridden or chair bound lifestyle.
• Overuse laxatives.
• Ignoring the urge to have a bowel
movement.
• Lack of physical activity.
• Changes in life style such as travelling.
• Life changes such as pregnancy or aging.

7. Constipation solution
So what is the diet that will help you to finally get rid of this messy problem?
Well, here diet planning is the king and you will have to improve your all over
lifestyle keeping diet at the center. The following are the tips that should be
followed if you want to avoid such constipated situation.
• Eat whole grain breads and cereals. Look for choices with 100% whole
wheat, rye, oats, or bran as the first or second ingredient.
• Have brown or wild rice instead of white rice or potatoes or avoid rice for
some time.
• Enjoy a variety of grains. Good choices
include barley, oats and quinoa.
• Bake with whole-wheat flour. You can
use it to replace some white or all-purpose
flour in recipes.

8. Constipation solution cont.
• Enjoy baked beans more often! Add dried beans and peas to casseroles or
soups.
• Choose fresh fruit and vegetables instead of juices.
• Eat fruits and vegetables with peels or skins on.
• Compare food labels of similar foods to find higher-fiber choices.
Packaged foods have the amount of fiber per
serving listed on the Nutrition Facts label.
• Drink plenty of fluids. Set a goal of at least
8 cups per day. You may need even more
with higher amounts of fiber. Fluid helps
your body process fiber without discomfort.
• If you are taking calcium or iron supplements
check with your doctor or dietitian. You may
be able to take smaller amounts several times
a day.

9. Keep this in mind
The ideal amount of daily fiber intake is 25-35 grams per day. Fiber draws in
fluid from your body to add bulk to your stools and can make bowel
movements soft or firm. The rate at which fiber is added in your diet is also
of importance, if you rush in then your body might not be able to digest the
increased fiber.
Add fiber to your diet slowly. The bacteria in your
stomach and small intestines need
time to catch up. Adding too much
fiber or adding fiber too quickly
may cause gas, bloating, cramps
and diarrhea. Consult a dietician
for a diet plan to help your body
adjust to a higher fiber
consumption level.

10. Conclusion
A personalized diet plan will help your body to not only get rid of one
problem like constipation but also other problems like overweight, obesity,
thyroid problem, slow metabolism.
Remember! A Good, balanced and planned diet is the ultimate healer.

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