Constipation Management Chart – High Fiber Foods

Take control of digestive health with this comprehensive Constipation Management Chart. Combining anatomical education with practical dietary solutions, this detailed reference guide identifies the 9 most common causes of constipation. It provides extensive lists of fibre-rich foods to restore healthy bowel function naturally.

What's Inside:

Digestive System Anatomy: Illustrated diagram showing esophagus, stomach, liver, gallbladder, pancreas, small intestine, large intestine, colon sections, rectum, and anus—understanding how digestion works

9 Causes of Constipation:

1. Low Fibre Diet - Insufficient dietary fibre prevents proper stool formation and movement
2. Dehydration - Inadequate water causes hard, difficult-to-pass stools (drink eight glasses daily)
3. Lack of Exercise - Physical inactivity weakens colon muscles, slowing digestion
4. Ignoring the Urge - Delaying bowel movements, training the body to reduce natural signals
5. Stress and Anxiety - Cortisol production slowing digestive processes, retaining food longer
6. Certain Medications - Some drugs affecting gut motility and water absorption
7. Medical Conditions - Underlying health issues disrupting normal bowel function
8. Pregnancy Issues - Hormonal changes and physical pressure affecting elimination
9. Aging Problems - Natural decrease in digestive efficiency with age

Extensive High-Fibre Food Lists:

Low Fibre Fruits (per 100g): Passion fruit 10g, prunes 7.1g, elderberries 7g, dates 6.7g, raspberries 6.5g, kumquats 6.5g, guava 5.4g, blackberries 5.3g, and more (30+ fruits listed)

High Fibre Vegetables: Artichokes 5.4g, peas 5.2g, collard greens 4g, Brussels sprouts 3.8g, kale 3.6g, and more (20+ vegetables)

High Fibre Legumes: Broad beans 25g, urad dal 18.9g, lupin beans 11g, toor dal, chickpea flour, and more (30+ legumes)

Miscellaneous High-Fibre Foods: Chia seeds, flax seeds, wheat bran, nuts, whole grains with specific fibre content per serving

Each cause includes detailed explanations of mechanisms and lifestyle recommendations for improvement.

Perfect For:

• Anyone experiencing chronic constipation
• Individuals seeking natural digestive solutions
• Nutritionists are counselling clients on fibre intake
• Healthcare providers educating patients about bowel health
• Meal planning for optimal digestive function
• Home reference for dietary fibre targets

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