As a weight loss coach I get asked this quite frequently by my fitness bootcamp members

“Is there anything I can eat to help as I’m constipated?”

And the answer is most definitely YES!

There is actually plenty, just as there are plenty to avoid too

But what causes constipation?

Constipation occurs when bowel movements become difficult or less frequent causing feelings of pain, bloating and abdominal cramping. Constipation is usually caused by a disorder of bowel function rather than a structural problem.

With common causes of constipation including:

* Inadequate water intake

* Inadequate fibre in the diet

* A disruption of regular diet or routine; traveling

* Inadequate activity, exercise or immobility

* Eating large amounts of dairy products

* Stress

But fear not as there is a way that you can combat all of these and that is through eating a whole host of fibre packed foods

And to make life easier for you I’ve compiled a little list for you so that you don’t have to do the guess work

So with out further a do here goes with step 1 of constipation relieving

WATER

By far the most important step you need to do is to ensure you are drinking enough water. Inadequate water consumption can cause constipation as water is needed in the breaking down and movement of foods through the digestive system. I recommend drinking at least 1 litre of water per 50lb of weight carried.

Step 2 is with the foods you consume on a daily basis. Try adding in some of the foods below and you should see an almost immediate change in fortune for yourself and your inactive bowel movements.

FRESH FRUITS

Delicious as a snack, a great alternative for breakfast, a healthy dessert or blended into a smoothie, fruit is packed with essential nutrients as well as being loaded with fibre

berries (strawberries, blueberries, raspberries, blackberries)

Apples

Plums

Pears

Kiwi

DRIED FRUIT

Here is another great snack option that is loaded with much needed fibre. The only downside to dried fruit over fresh fruit is that dried fruit not only contains fructose (fruits natural sugar) but it is also laced with sugars to preserve and enhance the flavours making them not the best option if weight loss is your end game.

Prunes

Dates

Apricots

Raisins

VEGETABLES

Vegetables should be part of everyone’s diet. As a side to your main meal, chopped up in an omelette, and piled high in to a salad or soup, vegetables should be eaten with every meal with a recommended 5 portions per day.

Broccoli

Sweet Potato

Kale

Spinach

Asparagus

Cabbage

Brussels

Carrots

Green Beans

Peas

Butternut Squash

Courgette

NUTS

Yet again another fantastic snack option to keep you firing on all cylinders throughout your day. Rich in protein and fibre, nuts can be snacked on or crushed and added to smoothies, fruit salads and come to think of it, virtually anything such is there versatility. Just be wary as they are very calorific so don’t go overdoing it if weight loss is a again your goal.

Almonds

Brazil’s

Walnuts

Pecans

GRAINS, SEEDS & LEGUMES

Grains, seeds and legumes are a perfect addition to your diet and also in many cases make a great substitute to meat too. Not only do they contain great levels of fibre they are also rich in protein and other essential vitamins and minerals.

Quinoa

Bulgar

Gluten Free Oats

Brown Rice

Rye Bread

Amaranth

Ground Flaxseed

Chai Seeds

Hummus

Beans (kidney, Lima and pinto)

By adding the above foods to your diet as well as increasing your water intakes and limiting foods like chocolate, red meats and dairy whilst constipated as well as being wary of bananas and caffeine as when consumed whilst dehydrated you can worsen the level of constipation

Dedicated to your health and fitness

Simon ‘beating the bloat’ Anderson