- 21 September 2023
From Struggle to Comfort: Conquering Constipation and Restoring Digestive Health
Constipation is a common digestive disorder characterized by infrequent bowel movements or difficulty passing stool that affects people of all ages. It usually means fewer than three bowel movements per week. Every individual has their own unique bowel movement pattern, which can vary from several times a day to only one or two times a week. As long as you don’t deviate too far from your regular pattern. In addition to reduced frequency, constipation can involve other symptoms such as hard or lumpy stools, straining during bowel movements, a feeling of incomplete evacuation, abdominal discomfort or pain, bloating, and a sense of rectal blockage.
Listen to Your Body:
Recognizing the Signs and Symptoms of Constipation and Understanding the Causes of Constipation
You may be constipated if you have some of the following:
- Infrequent bowel movements: Having bowel movements less than three times per week.
- Difficulty passing stool: Straining or feeling the need to push excessively during bowel movements. It occurs when the muscles in the rectum and colon have difficulty pushing stool out of the body.
- Hard or Lumpy Stools: Constipated individuals often have hard, dry, and lumpy stools. These stools can be difficult to eliminate, leading to a feeling of incomplete evacuation.
- Abdominal Discomfort and Bloating: Constipation can cause abdominal discomfort, cramping, and bloating. You may experience a sense of fullness or heaviness in your stomach, making you feel less energetic and uncomfortable.
Common Causes and Treatments of Constipation
It’s often hard to pinpoint the exact cause of constipation. However, there are several factors that contribute to the condition, such as:
Low Fibre Diet
Fiber helps promote regular bowel movements and prevents constipation. Inadequate fiber intake may cause constipation by reducing the bulk and softness of the stool, weakening muscle contractions in the intestines, and hindering the “scrubbing” effect that helps remove waste. This leads to compacted and slow-moving stool, making it harder to pass through the digestive system.
Soluble Fiber | Insoluble Fiber | |
Role in constipation |
|
|
Food Sources | Oats,oat bran,psyllium husk, seeds (chia seed,flaxseed), lentils, some fruits and vegetables | Whole wheat products (bread, pasta, cereal), wheat brain, brown rice, green leafy vegetables, and root vegetables |
It’s important to note that individual fiber needs may vary based on factors such as age, sex, activity level, and overall health. Additionally, increasing fiber intake should be done gradually, and it’s crucial to drink sufficient water alongside fiber-rich foods to support healthy digestion. Consulting with a healthcare professional or registered dietitian can provide personalized recommendations based on your specific stool pattern and dietary requirements.
Stool Patterns | Fiber Intake (g / per day) | |
Normal | 25-30 | |
Constipation | Difficulty passing stool Hard and dry stools | Aim for a higher daily intake of 25-30 grams *It’s important to gradually increase fiber intake and drink plenty of water to prevent discomfort. |
Diarrhea | Loose or watery stools |
|
Mixed Stool Pattern | Constipation + Diarrhea | 25-30g or advised by a healthcare professional |
Food examples:
- 1 cup of cooked lentils: 15.6 grams of fiber
- 1 cup of cooked black beans: 15 grams of fiber
- 1 cup of cooked chickpeas: 12.5 grams of fiber
- 1 medium-sized avocado: 10 grams of fiber
- 1 cup of cooked quinoa: 5.2 grams of fiber
- 1 cup of cooked broccoli: 5.1 grams of fiber
- 1 medium-sized pear: 5.1 grams of fiber
- 1 medium-sized apple: 4.4 grams of fiber
- 1 medium-sized banana: 3.1 grams of fiber
- 1 cup of cooked brown rice: 3.2 grams of fiber
- 1 medium-sized orange: 3.1 grams of fiber
- 1 cup of raspberries: 8 grams of fiber
- 28 grams of chia seeds: 10.6 grams of fiber
- 28 grams of flaxseeds: 7.6 grams of fiber
- 28 grams of almonds: 3.5 grams of fiber
- 1/2 cup rolled oats (regular or old-fashioned): 4 grams of fiber
Remember that these values are approximate and can vary depending on factors such as the specific variety, cooking methods, and serving sizes. Including a variety of fiber-rich foods from different sources in your diet can help you achieve a total fiber intake of around 25 grams per day.
Not drinking enough water
Adequate water intake is crucial for individuals experiencing constipation. Fiber absorbs water, enhancing stool bulk. Insufficient water can lead to dry, hard fiber, resulting in difficulty passing stool. To prevent constipation, it is important to drink enough water, ideally 30-35 ml per kg of body weight daily. Sufficient hydration ensures stool maintains moisture, facilitating smoother passage through the digestive system.
Change in routine or places
For example, when traveling or changing to a new place, the daily routine, the foods we eat and the water may undergo changes. These changes can affect our bowel habits as our body adjusts to adapt. Changes in the regular routine potentially leading to constipation.
When your routine changes, try to establish a new routine as quickly as possible. Set aside dedicated time for bowel movements, preferably after meals when the body’s natural reflexes are more active. Consistency in timing can help train your body for regular bowel movements.
When traveling or being in a new location, bring familiar items that can help create a more comfortable and relaxed environment for bowel movements. This may include a stool for better positioning on the toilet, favorite toiletries, or reading materials to help relax. If dietary and lifestyle changes are not sufficient, you can consider using over-the-counter laxatives as a temporary solution. However, it’s important to use them as directed and not rely on them as a long-term solution without consulting a healthcare professional.
Lack of physical activity
Physical activity, particularly exercises that involve the abdominal and pelvic muscles, helps stimulate the muscles in the intestines. With a sedentary lifestyle or lack of physical activity, the intestinal muscles may become less active and atrophy, leading to slower stool movement and an increased risk of constipation.
Try to incorporate regular physical activity into your daily routine. Engaging in exercise, even if it’s low-impact activities like walking or stretching, can stimulate the muscles in your intestines and promote regular bowel movements. Take at least 30 minutes of moderate exercise most days of the week.
Emotional Factors (Stress, Anxiety)
Our gut and brain are linked by a complex network of nerves, hormones, and chemical messengers. When we are stressed or anxious, the connection will be disrupted. The brain triggers and releases the stress hormone (cortisol) that affects our gut directly. This can result in reduced blood flow to the gastrointestinal tract, decreased production of digestive enzymes, and a slowing of muscular contractions in the gut.
Explore relaxation techniques such as deep breathing exercises, meditation, yoga, or mindfulness practices to help reduce stress levels. If constipation persists or becomes chronic, it’s advisable to consult a healthcare professional. They can assess your condition, provide personalized advice, and recommend appropriate treatments, including medication or further interventions if necessary.
Aging
As people age, the digestive system may slow down, resulting in a higher likelihood of constipation.
Myth and Facts about Constipation
Constipation is only due to lack of fiber.
Myth. Most people experience constipation due to a lack of fiber in their diet. Therefore, it is recommended to increase the consumption of vegetables, fruits, and whole grains while also drinking more water. However, it’s important to acknowledge that other factors, as mentioned earlier, such as lifestyle changes and physical inactivity, can also contribute to and result in constipation.
All fiber is the same
Myth. There are two different kinds of fiber which are soluble and insoluble fiber. Soluble fiber dissolves in water and prevents constipation by adding moisture to the stool, whereas insoluble fiber adds bulk to the stool and helps it pass through your intestines faster.
Prunes are magic and powerful food for constipation
Facts. Prunes, or dried plums, are often recommended as a natural remedy for constipation. They contain high amounts of dietary fiber, mainly insoluble fiber, which adds bulk to the stool and promotes regular bowel movements. Prunes also contain sorbitol, a natural sugar alcohol that has a laxative effect by drawing water into the intestines and stimulating bowel contractions. Additionally, prunes contain natural compounds called phenolic compounds, which have been shown to have beneficial effects on gut health. To incorporate prunes into your diet for constipation relief, you can eat them as a snack or add them to your meals. Start with a small serving, such as 3-4 prunes, and gradually increase as needed. It’s important to drink plenty of water when consuming prunes to maximize their effectiveness.
Prunes are magic and powerful food for constipation
Myth. While it is true that caffeine can stimulate the muscles in the digestive system and promote bowel movements, however, it is not recommended for constipation individuals due to its dehydrating effects. To alleviate constipation, it is advised to avoid or choose for decaffeinated beverages, as excessive caffeine intake can exacerbate dehydration and potentially worsen the condition.
Constipation can significantly impact quality of life, but with the right knowledge and strategies, it can be effectively managed and prevented. A balanced diet rich in fiber, adequate hydration, regular physical activity, and proper toilet habits play crucial roles in maintaining healthy bowel movements. If symptoms persist or worsen, it is advisable to seek medical advice for a thorough evaluation and personalized treatment plan.
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