Constipation
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There may be lots of potential causes of constipation. Commonly, a deficiency of dietary fiber, not getting enough fluids and low levels of physical activity might increase the risk. 

What is constipation?

Constipation occurs when fecal material (feces ) moves through the large intestine (colon) too slowly. The fluid part of the stool is absorbed back into the body, so the stool becomes hard and dry. This makes it hard to pass the stool. If you go less than three occasions weekly, you might be constipated. Other symptoms of constipation include bowel movements that are dry, hard or lumpy; bowel movements that become difficult or painful to pass; or the feeling that the bowel stays full or that all of it's not passed. 

See: Magnesium for constipation relief

What causes constpation?

Inadequate nutrition, insufficient sleep, restricted exercise, anxiety, emotional strain, and age may lead to constipation. Certain diseases can also lead to constipation. These are generally related to weight loss, fatigue, change in bowel habits, pain,  or bloody stools. You should contact your health expert if you experience these symptoms. Some drugs cause constipation -- speak with your doctor if you believe that your drugs are causing constipation. Being active may also help keep your bowel movements regular. Individuals who don't participate in regular physical activity may be more likely to become constipated.

See: Low FODMAP Diet For Irritable Bowel Syndrome IBS Relief

Could eating more fiber help with constipation?

The short answer is yes. Fiber is the part of the plant food that is not digested. There are two types of fiber: soluble and insoluble. Soluble fiber provides stool bulk. Foods good in providing sources of soluble fiber include barley, oats, apples, bananas, and legumes. Insoluble fiber helps speed up the food movement in the digestive tract and helps prevent constipation. Insoluble fiber sources include whole grains, most berries, wheat bran, and legumes. Foods that have fiber contain both soluble and insoluble fibers. A fantastic goal for dietary fiber is a total of approximately 20 to 30 grams every day.

See: How Adding Fiber in your Diet Helps Type 2 Diabetes

Simple tips to heal constipation

Guidelines to Treat Constipation


Diet & Nutrition

• Eat three meals every day. Don't skip meals.

• Gradually increase the amount of high-fiber foods on your daily diet.

• Drink six to eight glasses of water every day.

• Limit highly processed and refined foods.

• Choose more whole-grain bread, rice, and cereals.

• Select more raw fruits and veggies and eat the skin or peel, if appropriate.

• Search for the dietary fiber content of meals on labels and select those with two grams of fiber or more.


Lower Stress and Anxiety

• Try to limit stress on your life.

• Take short walks to relieve stress 

• Do Yoga asanas for meditation & relaxation


Exercise and Sleep

• Regular exercise. Try to perform weight-bearing exercises, like walking, three or more occasions per week.

• Develop regular sleeping habits every evening. Be certain that you get enough sleep.



See: Papaya Nutrition Facts & Health Benefits

Why is fiber important?

Based on your age and sex, adults must get 25 to 31 g of fiber per day. Older adults sometimes do not get enough fiber as they might lose interest in food.


Talk to a healthcare practitioner, such as a dietitian, to plan meals with the right amount of fiber for you. Make sure you add fiber to your diet a little at a time so that your body becomes used to the change.

Good sources of fiber are

• Whole grains, including whole-wheat bread and pasta, oatmeal, and bran flake cereals

• Vegetables, like broccoli, carrots, green peas, and collard greens

• Legumes, like lentils, black beans, kidney beans, soybeans, and chickpeas

• Fruits, such as berries, apples with skin on, oranges, and pears

• Nuts, like almonds, peanuts, and pecans

Fiber normally is described as a carbohydrate that is not hydrolyzed or consumed in the upper portion of the GI tract. Fiber comes in many forms and shapes, varying in water solubility, fermentability, and degree of polymerization. In regards to digestive benefits, soluble fiber - found in oats, chia seeds, and legumes --softens stool by producing a gel-like consistency, acting as a bulking agent. Various sources of soluble fiber may affect gas production from the colon and--based on the fiber's series length - contribute to GI symptoms of bloating and excessive gas. Insoluble fiber, like that found in fruit and vegetable skins, is badly fermented (less gasoline generation ) and hastens transit time. However, few studies have been carefully implemented in IBS patients to show its effects on constipation.

Because of the essence of gut flora and the gut's sensitivity to luminal distention--as an end product of gasoline generation --tolerance to fiber is dependent upon the individual. Lots of people may tolerate a mixture of fiber to make the most of its many health benefits, such as normal cholesterol and blood glucose levels, and keeping a healthy weight. IBS sufferers may be more sensitive to the intestinal stretching that occurs when copious quantities of gasoline are made via microbial fermentation of fiber. But, selecting fibers related to less gas production may be better tolerated.

Psyllium and oat fibers, soluble fibers that could give rise to moderate gas generation, have a fantastic laxative effect and accelerate transit period. And they might be considered among the best choices to ease constipation. PHGG is a soluble fiber that has a very slow fermentation speed, therefore resulting in less bloating and gas associated with some soluble fibers. Similar to psyllium, oat fiber, and inulin, PHGG helps relieve constipation, but unlike many soluble fibers, PHGG won't cause diarrhea but will return feces content to ordinary from a diarrheal condition. Additionally, PHGG was found to normalize bowel habits not just for constipation but also in patients with IBS-C and diarrhea-predominant IBS.

Insoluble, Nongas-producing fiber supplements that look well tolerated include cellulose and methylcellulose. Constipation sufferers routinely are invited to boost their fiber consumption to accelerate transit time.

See: Foods to avoid when constipated

Low FODMAP Diets and Constipation

Fermentable oligosaccharides are short-chain fibers, also called FODMAP subtypes fructans found in wheat, onion, and garlic and galactooligosaccharides found in legumes. Their smaller size and solubility allow for fructans and galactooligosaccharides fibers to be rapidly fermented in the terminal ileum, leading to the production of considerable amounts of gas.

According to a 2014 research in Gastroenterology, a decrease in dietary FODMAPs improves symptoms in IBS patients, including diarrhea and constipation subtypes. Since FODMAPs are both gas generating and osmotically active, it's anticipated that patients with abdominal pain and nausea would improve. Those with constipation also enhanced. This might be attributed to a decrease in colonic gas, luminal distension, and possibly then improved motility past the disadvantage of decreasing natural laxative effect.

It is best to get a dietitian's expertise on a low-FODMAP diet for you. If dietary interventions provide only partial improvement in constipated patients, further evaluation with the patient's primary care doctor or gastroenterologist may be justified. Contributing problems include defecation disease (which can benefit from physical therapy and biofeedback), small intestinal bacterial overgrowth--especially with elevations in methane gas (which may warrant antibiotic therapy )--and medication side effects (which may warrant additional evaluation and modification). In some cases, laxatives containing chemical stimulants to enhance motility might be necessary. In more severe cases, prescription drugs, such as linaclotide and lubiprostone, which have both osmotic and prokinetic effects in the colon, can be initiated.

See: Ayurvedic herbs for constipation relief

Summary

What should you eat and drink if you are constipated? Eat sufficient fiber. Drink loads of fluids to help the fiber work better. You should drink water and other liquids, like naturally sweetened fruit and vegetable juices and clear soups. This can assist the fiber in your diet to work better. This change can soften your stools and make them easier to pass.

Drinking enough water, juices, and other liquids is also a good way to prevent dehydration. Staying hydrated is very good for your general health and will help you avoid getting constipated. Ask a health care professional how much fluid you should drink daily based on your size, health, activity level, and where you live. To help prevent or alleviate constipation, avoid foods with minimal fiber, such as junk food like chips, fast food, meat,  frozen foods, and snack foods. Talk to a healthcare professional to plan meals with the ideal quantity of fiber to you.




See: Ayurvedic Diet

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