Our Top Tips for Reducing Constipation


World Gastroenterology Organisation

The Canadian Digestive Health Foundation and the WGO are collaborating to help you improve your digestive health and overall wellbeing.

Top Tips for Reducing Constipation

  • Include foods rich in fibre: For optimal general health and function of the colon, you should aim to consume about 20 to 30 grams of fibre from a mixture of fruits, vegetables, legumes and grains and every day
  • Choose fruits rich in pectin, such as apples, strawberries, lychees or pears, to increase stool volume and ease passage
  • Consume products that contain pre and probiotics such as yogurt, kefir, bananas, whole grain breads and honey
  • Drink plenty of water each day while decreasing your intake of caffeinated, alcoholic, and sugar-rich or artificially sweetened beverages such as pop and fruit juice
  • Avoid foods that are greasy, high in animal fat, and fried
  • Limit intake of refined sugar (sweets and rich deserts)
  • Eat at regular times
  • Commit to a healthy lifestyle: exercise regularly, do not smoke, avoid stress, establish regular sleeping patterns and adopt good time management techniques
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