Tips for Dealing with Constipation
Achieving Better Bowel Health
Although constipation may be thought of as a minor problem, constipation may lead to more serious problems including hemorrhoids, anal fissures (tears in the skin around the anus), and rectal prolapse (when the intestinal lining is pushed out through the rectum).
Health and the Regular Bowel
In fact, the health of the digestive system, which includes the problem-free activity of the bowel, is critical to good health in general. “The malfunctioning digestive system may result in almost every disease known to mankind.” (Dr. John Matsen N.D.; Eating Alive, Prevention Thru Good Digestion: An Adventurous Journey Through the Digestive System to Find the Mysterious Cause of Disease)
Causes of Constipation
Some common causes of constipation are:
- Lack of fiber in the diet
- Lack of exercise
- Dehydration
- Milk
- Over-use of laxatives
- Ignoring the urge to have a bowel movement
Constipation a Common Problem
Some 2.5 million doctor visits in the US are due to problems with constipation. Often, a doctor may refer a patient to a dietician for recommendations on diet change that may help resolve the problem of constipation. One of the recommendations the dietician may give is to increase the intake of foods high in fiber.
Fiber for Regular Bowel Movements
“Fiber helps to lower the blood cholesterol level and stabilize blood sugar levels. It helps prevent colon cancer, constipation, hemorrhoids, obesity, and many other disorders.” (James F. Balch, M.D. and Phyllis A. Balch, C.N.C; Prescription for Nutritional Healing: A Practical A-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements)
How Much Fiber?
The American Dietetic Association recommends getting 20 to 35 grams of fiber daily. However, most people consume only 5 to 14 grams of fiber a day, according to the National Digestive Disease Information Clearing House (NDDICH).
Are Children Getting Enough Fiber?
Even more disconcerting is the fact the young people are not getting adequate fiber in their diets, setting them up for constipation at an early age, and possible chronic digestive problems as they grow. According to a National Center for Chronic Disease Prevention and Health Promotion fact sheet, only 39% of children ages 2-17 meet the USDA’s dietary recommendation for fiber.
Bran's Not Where it's At
Adding wheat bran used to be a common way to add fiber to the diet. Just eat a bran muffin if you want to get regular, was the common response to constipation. But many health practitioners no longer recommend wheat bran because it’s just too coarse and can cause tiny scratches in the digestive system.
A better supplemental fiber is psyllium hulls from the seeds of the plantain plant. This is the fiber sold as Metamucil ® and other brands. When psyllium absorbs water, it gels and expands, gently filling the intestine, without irritating the intestinal tract.
Tips For Treating Constipation
Recommendations for treating constipation
- Be sure to drink plenty of water
It’s especially important to drink lots of water when a person is increasing fiber intake as fiber absorbs water. Without additional fluid intake, the fiber will absorb whatever fluid is in the digestive tract, resulting in constipation.
- Get more exercise
- Increase the amount of fiber in the diet
- Choose natural, unprocessed fruits, vegetables, whole grains, legumes
- Add ground flax seeds to meals, fruit smoothies, baked foods
- Stir psyllium powder into fresh squeezed juice or water and take before bed time
The Mayo Clinic recommends adding dietary fiber to the diet gradually to avoid the unpleasant effects associated with rapid diet changes, like intestinal gas or abdominal bloating.
Disclaimer: This article is for your information only. It is not intended to take the place of professional medical advice or care. Please consult a qualified physician with your health concerns.
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