Bowel movement is not something that people like to talk about, but they suffer it in silence. Some people want to be discrete and treat symptoms on their own or simply ignore them until it’s too late. Constipation can cause severe pain, stress, fatigue, weight gain and other complications.

What is constipation?

Constipation is when someone has difficulty passing stools or decreases in the frequency of bowel movement. It can also present as hard stools and you have to strain to have your bowels open. With each movement, you shouldn’t have to push too hard and, after the movement is over, you should feel relief. You shouldn’t feel like you have to go again.

What should I eat to prevent constipation?

Fiber is important for keeping your digestive tract working smoothly. Fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass and helps you prevent constipation. If you have loose, watery stools, fiber may help to solidify the stool because it absorbs water and adds bulk to stool.

Fiber is found in all types of fruit and vegetables. In Singapore, the recommended fiber intake is 20g for women and 26g for men. This equates to two servings of fruit and two servings of vegetables per day. 

Don’t forget, wholegrains can also help you to get the fiber you need, so include wholegrains in your diet everyday. Always choose wholegrain bread, cereals and pasta in place of the processed, refined carbs.

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