The Constipation Diet: 4 Simple Steps

By Yuchi Yang RD

The author, Yuchi Yang, has been a registered dietitian for more than twenty years. She has helped many people successfully relieve constipation through dietary changes. Here is a quote from one of her clients:

"I have been following your dietary suggestions.  I feel great! I am no longer constipated. And I have stopped taking fiber supplements. Thanks a lot!"   

• Language: English
• Publisher: Yuchi Yang, MS, RD
• Release date: Nov 16, 2019
• ISBN: 9781393966807

Yuchi Yang RD

Yuchi Yang is a registered dietitian with over twenty years of experience. She was born in the spring of 1964 and grew up in Taiwan. She earned her bachelor degree in Nutritional Science from Taipei Medical University. In 1986, she came to Storrs, Connecticut where she obtained her master degree in Nutritional Science from the University of Connecticut. The author is a nutrition expert. In the past, she had worked as a clinical dietitian at Children's Hospital, Los Angeles and Gouverneur Hospital in New York City providing nutrition counseling on a wide range of medical diagnoses to clients of all ages. Currently she resides in Issaquah, Washington where she has her private nutrition consulting practice, American Nutrition Counseling, LLC. Yuchi Yang is the author of A Food Guide to Lowering Blood Triglycerides: 4 Simple Steps and A Food Guide to Lowering Blood Pressure: 6 Simple Steps. She is also one of the main editors for Nutrition Interventions for Children with Special Health Care Needs.

Book preview

Table of Contents

Acknowledgments

Disclaimer

Preface

Chapter 1: Constipation

Possible Risk Factors

Behaviors that Lower the Risks

Chapter 2: Four Simple Steps

Step One: Drink Adequate Amounts of Liquids

How Much Liquid is Adequate?

Tally Your Liquid Consumption

Suggestions on How to Increase Liquid Intake

Step Two: Consume Adequate Amounts of Fiber

Dietary Fiber

Dietary Fibers of Common Foods

How Much Dietary Fiber Do You Eat?

Tally Your Fiber Consumption

Tips on How to Increase  Dietary Fiber

One-Day Menu with 29 Grams of Fiber

Fruits

Step Three: Have Right Amounts of Oils and Fats

No More Low-Fat Diets

A Success Story

How Much Oil Do You Need?

Fat Contents of Common Foods

How Much Fat Do You Eat in One Meal?

Different Types of Oils and Fats

Omega-3 Fats

Saturated Fats

What Is a Good Ratio of Different Fats?

How to Achieve a Good Ratio of Different Fats

Avoid Trans Fats

Tally Your Dietary Fat and Oil Intake

One Day Menu Moderate in Fat

Step Four: Probiotics

Consume Fermented Vegetables

Use Raw Apple Cider Vinegar

Eat Local Raw Honey in a Small Amount

Consume Cultured Dairy Products if Tolerated

Try Fermented Soy Products

Filter Tap Water Before Drinking it

Limit Processed Sugar Consumption to 6 tsp. a Day

Prebiotics

Supplements

Chapter 3: Constipation Relief for Kids

Drink Adequate Amounts of Liquids

Take in Adequate Amounts of Fibers

Eat Less Sweets

Cow’s-Milk (Dairy)-Free Diet

Healthy Toilet Behaviors

A Real Story

Chapter 4: Constipation Relief for Elderly

Have Adequate Fluid Intake

A Success Story

Consume Adequate Amounts of Dietary Fibers

Assure Adequate Food Intake Including Good Fats

Consume Fish Often

Aid in Proper Digestion and Elimination

Chapter 5: Healthy Meals and Snacks to Alleviate Constipation

14 Healthy Breakfasts to Alleviate Constipation

14 Healthy Lunches to Alleviate Constipation

14 Healthy Dinners to Alleviate Constipation

14 Healthy Snacks to Alleviate Constipation

Recipes

Shopping List

Kitchen Measuring Tools

An Example of a Healthy Meal Plan to Alleviate Constipation

Chapter 6: Summary

Nutrition Websites

Appendices

Appendix A: The Adequate Intake (AI) of water

Appendix B: Tally Your Liquid Consumption

Appendix C: An Example of Adequate Liquid Intake

Appendix D: Dietary Fiber of Common Foods

Appendix E: Tally Your Fiber Consumption

Appendix F: One Day Menu with 33 Grams of Fiber

Appendix G: Fat Contents of Common Foods

Appendix H: Tally Your Dietary Oil and Fat Intake

Appendix I: One Day Menu with Moderate Fat Intake

Appendix J: Tally Your Sugar Consumption

Appendix K: An Example of Added Sugar Tally

Glossary

References

About the Author

Acknowledgments

I want to express my deepest appreciation to my clients for trusting me with their nutritional questions and concerns.  

Disclaimer

The dietary approach listed in this book does not replace the other treatments prescribed by your physician and does not mean that you can now discontinue medications without first discussing the issue with your physician. The information provided in this book is general recommendations for individuals with constipation. The information provided in this book should not be used for diagnosing purposes or be substituted for medical advice. As with any new or ongoing treatment, always consult your healthcare providers before beginning any new treatment including dietary modification.

The author provides resources, references, and website links for your information only. The author and American Nutrition Counseling, LLC are not responsible for the information, products or contents provided in these resources, references, and web sites.

Preface

I have been a registered dietitian for more than twenty years. Many of my clients came to me because they were concerned about their gastrointestinal problems. One of the common concerns was constipation. Some of them have tried different remedies including a high-fiber diet with little or no success. 

As a dietitian, I am convinced that simple dietary changes can alleviate constipation. And I have seen many success stories from my own clients.

In this food guide, you can find four simple steps to alleviating constipation:

Step 1: Drink Adequate Amounts of Liquids

Step 2: Consume Adequate Amounts of Dietary Fibers  

Step 3: Eat Right Amounts of Oils and Fats

Step 4: Probiotics

Each step starts with some facts and ends with a tool that you can use to track your progress. I strongly suggest that you practice each step in its order and refrain yourself from moving to the next step until you have reached the goal of the previous step. It’s like building a castle; you will need to make sure that you have each block in the right place.

There are relevant tools and tables included in this book. When you design your own meal plan, I suggest that you refer back to these tables and examples. 

In addition, I have included fourteen healthy breakfasts, lunches, dinners, and snacks for alleviating constipation. You can mix and match these healthy meals and snacks to create your own weekly meal plan.

This book also provides answers to some of the most frequently asked questions. For example:

How