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Signs of Constipation

Hard stools, straining, a heavy feeling in the stomach, or feeling incompletely emptied may be signs of constipation. The video focuses on limiting low-fiber foods while keeping the overall diet balanced.

Foods to Limit

1. Processed snacks, such as chips, namkeen, and crackers, are usually low in fiber.
2. Fast food and fried foods, such as burgers, pizza, and French fries, may displace fruit, vegetables, and whole grains when eaten often.
3. Processed meats, such as sausages, hot dogs, and bacon, contain no fiber and may crowd out fiber-rich foods.
4. Excessive red meat provides protein and other nutrients but no dietary fiber.
5. Refined grains, such as white bread, refined-flour bakery items, and some biscuits, have lost many fiber-rich parts of the grain during processing.
6. Some low-fiber dairy foods, including cheese and ice cream, may be worth limiting. The video notes that dairy does not cause constipation for everyone.
7. Frequent sweets and packaged desserts, such as cakes, pastries, cookies, and biscuits, tend to be low in fiber and may replace higher-fiber foods.

Practical Suggestions

• Eat more fruits, vegetables, beans, lentils, oats, and whole grains. Fiber adds bulk to stool and can help it pass more easily.
• Replace low-fiber evening snacks with fruit, nuts, or another fiber-rich snack.
• Choose whole wheat, oats, brown rice, or other whole grains instead of refined grains.
• Consider your overall diet rather than relying on a single food to relieve constipation.
• If a particular dairy food seems to cause discomfort, track your food and symptoms for a few days.
• The video also discusses Triphala, an Ayurvedic blend of haritaki, amla, and baheda, as a traditional digestive-support formula. It mentions MyUpchar Ayurveda Digestive Power but does not establish it as a treatment for constipation.

Presenters and Sources Mentioned

• Dr. Rachita Gupta
• NIDDK, cited for guidance on reducing low-fiber foods
• MyUpchar / MyUpchar Ayurveda Digestive Power