Experiencing infrequent bowel movements or difficulties fully emptying your bowels could indicate constipation. This widely encountered digestive issue can be a temporary inconvenience lasting a week or two but may also manifest as a chronic condition for some individuals.
In this article, we will delve into the symptoms and causes of constipation, along with how your diet can influence this condition.
What is constipation?
Constipation can affect individuals of all ages, with estimates suggesting that approximately one in seven adults and one in three children may experience it at any given time. It is more prevalent among women, the elderly, and during pregnancy.
This condition arises when stools linger in the large intestine for an extended period. As a result, the large intestine absorbs water from the stool, rendering them hard and dry, which complicates the passing process.
If you are dealing with constipation, you may notice one or more of the following symptoms:
- Infrequent bowel movements (having fewer than three bowel movements per week)
- Stools that are notably large, dry, hard, or lumpy
- Straining or discomfort when trying to pass a bowel movement
Bowel movements play a crucial role in the elimination of bodily waste. While everyone’s frequency varies, research indicates it is typical to have a bowel movement between three times a week and three times a day.
Additionally, stool consistency is critical in determining your level of constipation. Healthy stools should be soft and easy to pass, ideally shaped like a sausage or snake to reflect the shape of your intestines. If your stools appear small, hard, or pellet-like, you may indeed be constipated.
Constipation may also bring about other symptoms such as bloating, stomach cramps, nausea, and a decreased appetite.
For further insights into gut health, including dietary recommendations for improved digestion and recipes that promote gut health.
What causes constipation?
Constipation can stem from various factors, which include:
How does diet affect constipation?
Your dietary choices significantly impact bowel health, particularly regarding adequate fluid and fiber intake.
Staying well-hydrated throughout the day can soften stools, making them easier to pass. Water and herbal teas are most beneficial, while it’s wise to limit caffeine, sugary beverages, and alcohol. Some individuals find a cup of coffee helpful for stimulating a bowel movement, but it can also lead to dehydration, making it best to reduce consumption if you frequently experience constipation in the long run.
Fiber, especially insoluble fiber, is known to aid those suffering from constipation by increasing stool bulk and promoting bowel motility. Additionally, fiber assists the large intestine in retaining water, making stools less dry and easier to expel.
In some cases, particularly for individuals with chronic constipation, increasing fiber intake might exacerbate the issue. Conversely, reducing fiber may provide relief. Consult your GP if you have any concerns.
Foods that may help constipation
Consider incorporating these foods into your diet to help alleviate constipation:
- Prunes – These fruits contain pectin and polyphenols that can aid in relieving constipation.
- Kiwi – High in fiber, just two kiwis a day have been shown to help with constipation.
- Apples – A good source of fiber, apples also contain pectin, which may enhance stool bulk and hasten its transit.
- Psyllium husks – Consuming one tablespoon of psyllium husks twice daily has proven effective in easing constipation and promoting regularity.
- Spinach – Packed with fiber and water content, spinach also provides magnesium which collectively helps alleviate constipation.
Foods that may cause constipation
While no single food can solely cause constipation, these general foods may contribute:
- Alcohol – Often dehydrating, which can worsen constipation.
- White bread – Low-fiber grains like white bread may contribute to constipation for some people.
- Milk – Dairy products can be a common cause of constipation, especially among children, potentially due to sensitivity to cow’s milk proteins.
- Sugar – High sugar and low fiber diets can contribute to constipation.
- Fried foods – Diets rich in saturated fats have been linked to constipation.
How do I relieve constipation?
Diet and lifestyle recommendations
To alleviate constipation, consider implementing several dietary and lifestyle adjustments. These changes tend to be more effective in the long term rather than relying on a quick fix.
- Stay hydrated – Ensure you are drinking sufficient fluids daily while minimizing fizzy drinks, caffeine, and alcohol.
- Increase fiber – Incorporate more fruits, vegetables, legumes, and whole grains into your meals.
- Get moving – Engaging in regular physical activity, such as walking, can effectively ease constipation and promote digestive health.
- Establish a toilet routine – A consistent time and place for regular bathroom visits can facilitate easier bowel movements.
Over-the-counter remedies
If dietary and lifestyle modifications do not yield improvements, consider consulting a pharmacist about over-the-counter solutions like laxatives.
- Stimulant laxatives – These might contain ingredients such as bisacodyl or senna and stimulate the nerves controlling digestive tract muscles, aiding in stool movement.
- Stool softener laxatives – Ingredients like arachis oil and docusate sodium increase the moisture content in hard and dry stools, making them easier to pass.
- Suppositories – These are available for adults who occasionally struggle with constipation and usually contain glycerin; they act as mild laxatives.
- Lactulose oral solution – As an ‘osmotic laxative’, it can assist in easing constipation by drawing water into the intestines to soften stools.
- Fibre tablets or sachets – Several soluble fiber options, including chewable tablets or sachets, can help ease constipation.
Can constipation be serious?
Chronic constipation can lead to additional complications, such as fecal impaction, where stool accumulates in the rectum, which is the last section of the large intestine. Others might experience symptoms like hemorrhoids or anal fissures which, while not typically serious, can cause discomfort and pain.
If you face prolonged constipation accompanied by any of the following symptoms, consult your GP:
- Blood in your stool
- Constipation that does not improve over time or through treatment
- Unexplained weight loss
- Persistent feelings of bloating or fatigue
The bottom line…
Although constipation is a frequent digestive issue for many, it can often be short-lived with appropriate dietary and lifestyle changes. It’s advisable to consider adjustments to your routine and identify potential causes before seeking medical help. However, for those with chronic constipation, consulting a GP is essential for further assistance.
Further reading:
How much fibre should I eat every day?
How to stay hydrated
