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How to Avoid Constipation When Dieting
Eat High Fiber Diet, Drink Fluids, Take Regular Exercise
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How do I Avoid Constipation When Dieting?

Some weight loss diets do cause constipation, but you should be able to avoid it if you follow these guidelines:

Don't diet on too few calories. If you don't eat enough, your system won't process your food properly. See Calorie Needs

Don't follow a high protein, low carb diet. A low carb diet will also be a low fiber diet, and inadequate fiber is strongly linked with constipation. Instead choose a high-carb, moderate fat diet, and make sure that most of the carbs you eat are whole (e.g. fruits, vegetables, roots, pulses, brown rice, whole wheat pasta, whole grain bread) rather than refined (e.g. white bread, white rice), because refined carbs have had a great deal of their fiber removed.

Eat at least your five portions of fruit and vegetables a day and drink plenty of water - for fiber to work properly you need adequate fluid. Fruits and vegetables are very high in water (e.g. an apple is 84 percent water, cabbage is 90 percent water). Six glasses of water a day should work well.

If these measures alone aren't enough, also try adding more foods that seem to have a particularly good laxative action to your diet. These include citrus fruits, rhubarb, spices, cabbage, prunes, figs and garlic, although people do vary in their own reactions to these. Don't start using strong laxative pills, as you can get dependent upon them so that when you stop using them you will be even more constipated than ever.

Lastly, take an hour or more of vigorous exercise a day - this seems to boost all the body's systems, including digestion and elimination. Stomach exercises, too, can help.

Weight Loss Diet Advice

Weight loss diets should contain balanced eating plans which include all food groups. Because a balanced diet gives you more nutrition. Remember: a well-nourished body loses weight faster.

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