With our Constipation Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.
Important Advice and Useful Tips
What you SHOULD do
- To find out which calorie level is right for you, compute your estimated energy requirements (EER). To find out your healthy body weight, compute your body mass index (BMI)
- Exercise! Being physically active help stimulate bowel activity.
- Drink enough liquids (about 1.5 liters per day), since fiber needs water to be effective.
- Eat fruits and vegetables with the peel on to boost your fiber intake.
- Choose foods with high fiber content. At the supermarket, compare the fiber content of similar products.
- Develop a regular lifestyle. Having regular habits (eating, going to bed, etc. at the same time everyday) might help you getting regular bowel habit
- Develop a routine for going to the toilet. This way, your bowel mouvement should adapt and become more regular.
- Relax. Stress may cause constipation.
- Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
What you should watch out for
- Before using laxatives, you should consult your doctor. If you doctor recommends you take laxatives, carefully respect the amount and duration he suggests. Overuse of laxatives can lead to a lower bowel activity which worsens your constipation problem in the long run.
- Rather than taking fiber supplements, it is strongly recommended to consume enough fiber through foods. Our Constipation Meal Plans ensure a high-fiber diet.
- Do not hold back unnecessarily. When you need to go to the toilet, do not wait. Holding back your stool can make it harder.
- In some cases, constipation may indicate a more serious problem in the intestine. For this reason, consult a doctor, in the following situations:
- You notice a sudden change in your bowel mouvements
- You are considering taking laxatives
- You are taking medecines that cause constipation and dietary changes do not help
- Presence of blood in your stool
- Constipation alternated with phases of diarrhea, or associated with abdominal pain
- Unexpected Weight loss
- Constipation lasting for more than 3 weeks
- Stools getting smaller and smaller
- Persistant constipation in babies or young kids
Can I eat prunes and prune juice?
Prunes and prune juice, as well as apples and pears, may help relieve constipation. Still, they should be a temporary solution and cannot replace a healthy, varied, balanced and rich in fiber diet.
Can I replace some recipes or meals during the program?
During the maintenance phase (from the 4th week on), you can replace recipes or meals at leisure. However, during the 1st phase “Progressive increase of fiber” (3 first weeks of this program), you must follow the meal plans exactly as proposed, as they are carefully calibrated and any change could delay the improvement of your condition.
Info Nutrition: Constipation
The most recent recommendations (references) to prevent constipation consist of some 28 nutritional targets that must be attained day after day, to induce positive changes.
These targets can be grouped as follows:
- Proper daily calorie intake. We offer two levels: 1,700 and 2,100 calories, to best meet your own needs.
- Optimal intakes of fiber
- Optimal intakes and distribution of carbs, especially fiber, fat and protein
- Optimal intakes of good fats
- Optimal intakes of vitamins and minerals, especially sodium
- No trans fat, and limited amounts of saturated fats, added/concentrated sugars and meats
- Appropriate number of servings of the 4 food groups of Canada’s Food Guide:
- Fruits and vegetables, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
- Grain products, including a majority of whole grain products
- Low-fat milk and alternatives
- Meat and alternatives, including fish
The following table shows that our Constipation Meal Plans have consistently met the nutritional recommendations since launch, in September 2012.
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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.