Constipation is a common problem that can affect babies, children and adults. It’s a condition which is most associated with infrequent bowel motions. Constipation can also cause stools to harden, making them difficult to pass. Experts tell us that three bowel motions a day is optimal, but once a day is most common for many, without causing them any problems.

Not only can constipation be uncomfortable but quite often it can cause a lot of soreness. Some medical conditions and certain medication can be the cause. Other factors can be not drinking enough water, repeatedly ignoring the urge to go to the toilet and a lack of daily exercise – which may be due to an illness or an injury. However, the main culprit of constipation is normally a low-fibre diet.

Quite often, some dietary and lifestyle changes are enough to get the bowels working regularly again. Eating low-fibre processed foods contributes greatly to constipation. In their place, choose foods with a good fibre content, such as fresh fruit, vegetables, dried fruit, wholegrain breads, rice, pasta and legumes, such as chickpeas, lentils and beans.

Prunes are a natural laxative and are rich in vitamins and minerals. They can be added to breakfast cereals or served with yogurt as a nutritional snack. Extra vegetables and legumes can be added to dishes to increase their fibre content.

Chia seeds and linseed can also aid digestion. A good way to use these seeds is to soak them first.

Good water consumption is essential for all, but once there is an increase of fibre in the diet, a good water intake is paramount for moving things along in the digestive system.

A dramatic increase in dietary fibre can cause cramps and bloating, so a gradual increase of fibre is best advised.

Having regular exercise, a healthy diet packed with a wide variety of fibre-rich foods and plenty of water should all help to aid regular and normal bowel movements. Always consult your doctor if dietary changes don’t relieve the constipation, if you pass blood or experience pain. CL

Blueberry prune smoothie

Prunes are a common addition to the diet when trying to manage constipation. For those who aren’t too keen on eating prunes, an easy and tasty way to include them in your diet is through a smoothie. When paired with berries, pure apple juice and chia seeds, this smoothie makes for a nutritious start to the day.

4 pitted prunes

50g of frozen blueberries

1 tbsp of chia seeds

250ml of pure apple juice

1 Place all the ingredients into a liquidiser. Blitz until smooth and enjoy straight away.

Lentil shepherd’s pie

Lentils are rich in protein and vitamins, but, rather importantly for constipation sufferers, they are also rich in fibre. This pie is packed with nutritious vegetables and a healthy serving of fibre-rich lentils. For an additional nutritional boost, serve it with some lightly steamed broccoli. This is a hearty and delicious dinner that all the family will enjoy.

1 tbsp of olive oil

1 onion, finely diced

2 carrots, finely diced

1 red pepper, finely diced

2 cloves garlic, crushed

1 tsp of smoked paprika

Black pepper

1 tin of tomatoes

1 tsp of Worcestershire sauce

300ml of vegetable stock

175g of dried lentils

For the topping:

1 kg of sweet potatoes, peeled and roughly chopped

25g of butter

Splash of milk

Sea salt and pepper

25g Parmesan cheese, finely grated

1 Add the olive oil to a large saucepan, over a medium heat. Add the onions, carrots and red pepper. Fry gently for a couple of minutes, making sure to stir the vegetables regularly so they don’t stick.

2 Stir through the garlic, smoked paprika and a twist of black pepper. Stir together to combine, then add the tomatoes, Worcestershire sauce and vegetable stock. Stir in the lentils.

3 Bring to the boil, then leave to simmer on a low heat for 15 minutes, but regularly stir to avoid the vegetables and lentils sticking to the bottom of the pan.

4 Place the peeled and cubed sweet potatoes into a saucepan. Cover with water and boil for about 15 minutes, or until cooked through.

5 Preheat the oven to 200°C/ fan 180°C/gas mark six.

6 Drain the water from the potatoes, add the butter, a dash of milk and a little salt and pepper. Mash until smooth.

7 Spoon the cooked lentil mixture into a medium casserole dish and top with the mashed potatoes. Sprinkle over the finely grated Parmesan. Place in the oven for 30 minutes, or until the sauce is bubbling and the top is golden.