Constipation is the term for difficult or infrequent bowel movements. Bloating, pain, and a sense of unfulfilledness might result from it. Constipation is common occasionally, but recurring episodes can seriously harm your health. Fortunately, you can avoid and lessen this problem with a few powerful tactics.
- Embrace Fibre: Fibre functions as a natural laxative by giving stool more volume and softness, which facilitates passage. To prevent bloating, aim for 20–35 grams of fiber per day and increase your intake gradually. Whole grains (oats, brown rice), fruits (berries, pears), vegetables (broccoli, spinach), and legumes (beans, lentils) are all excellent sources.
- Hydration is Essential: One of the main causes of constipation is dehydration. Getting enough water each day (around 8 glasses) helps keep your digestive system running normally and helps to soften stools. Warm lemon water and herbal teas can also be helpful.
- Move Your Body: Frequent exercise, even a little stroll, helps to maintain regular bowel movements by stimulating the intestines. On most days of the week, try to get in at least 30 minutes of moderate-intensity exercise.
- Pay Attention to Your Body: Ignoring the need to go to the toilet can result in tougher stools and exacerbate constipation. As soon as nature calls, answer it to create a regular bowel schedule.
- Handle Fatty and Low-Fiber Meals: Although they shouldn’t be completely avoided, consuming too many processed meals, red meat, and refined grains can lead to constipation. Choose sources of lean protein and include options high in fiber.
- Try staying away from dairy: Due to its impact on the movements of the intestines, ingesting dairy might make people who are intolerant to it constipated. This covers adults with lactose intolerance and children who are intolerant of the protein found in cow’s milk. A person can consult their doctor for a diagnosis if they think they may have a dairy intolerance. The physician could advise cutting back on dairy temporarily while consuming other foods high in calcium to see if that helps with the symptoms.
What are good fiber sources?
| Foods | Moderate fiber | High fiber |
|---|---|---|
| Bread | Whole wheat bread, granola bread, wheat bran muffins, Nutri-Grain waffles, popcorn | |
| Cereal | Bran Flakes, Raisin Bran, Shredded Wheat, oatmeal, granola, oat bran | All-Bran, Bran Buds, Corn Bran, Fiber One, 100% Bran |
| Vegetables | Beets, broccoli, sprouts, cabbage, carrots, corn, green beans, green peas, acorn and butternut squash, spinach, potato with skin, avocado | |
| Fruits | Apples with peel, dates, papayas, mangos, nectarines, oranges, pears, kiwis, strawberries, applesauce, raspberries, blackberries, raisins | Cooked prunes, dried figs |
| Meat substitutes | Peanut butter, nuts | Baked beans, black-eyed peas, garbanzo beans, lima beans, pinto beans, kidney beans, chili with beans, trail mix |
Now comes the question: What causes constipation?
Too much water absorption by the colon leads to hard, dry stool. The colon, commonly referred to as the large intestine, typically absorbs water as food passes through it and forms stool (waste products). The stool is subsequently propelled towards the rectum by muscular contractions, and by the time it gets there, the majority of the water has been absorbed, solidifying the stool.
Sluggish or slow-moving colonic muscle contractions cause the stools to pass through the colon too slowly, which increases the amount of water absorbed.
The following are a few of the most typical causes of constipation:
- Insufficient liquids
- Insufficient exercise
- Misuse of laxatives
- Medications
- Dietary fiber deficiencies cause irritable bowel syndrome
Disregarding the impulse to go to the toilet - lifestyle or behavioral changes brought on by travel, pregnancy, or elderly age
issues with the digestive system.
How to prevent constipation?
Add veggies to your diet: To determine how much fiber you need, you don’t need to weigh grams of the stuff. Rather, make it your daily goal to consume 2 cups of fruit and 2 1/2 cups of veggies. Roast vegetables for sandwiches, substitute a salad for fries at meals, purchase pre-cut veggies to nibble on with low-fat dipping sauce, keep a fruit bowl full for an easy and nutritious snack & mix chopped, dried fruit into cereal and muesli.
Consume grains: Brown rice, whole-grain bread, and whole-wheat pasta should be used instead of white rice and ordinary pasta. Increase your intake of whole grains, whole wheat crackers, and whole oats, but make sure to select low-fat and low-sugar varieties. Go with air-popped popcorn as a snack in place of chips. Select cereal brands with a minimum of 5 grams of fiber per serving when making your purchase.
Eat more beans: At least once or twice a week, swap out meat with a dish made with beans or legumes. Try serving cooked beans as a main course in bean soups and stews, or add them to salads.
Modify a toilet behavior:
One useful aid for treating general constipation is a toilet stool that adjusts your body position in the restroom.
“When we poop at an angle, it opens the gut and relaxes a muscle to facilitate easier passage of waste.
Try sitting down and placing your feet on a tiny stepstool so that your knees are above your hips, or try assuming a “squat” position with your knees bent and your torso leaned slightly forward.
Immediate constipation relief at home:
- Put an enema to use: Enemas function by sufficiently softening stool to induce a bowel movement. Liquid is used in enemas to force stools out of the rectum.
- To relieve yourself, squat down:
The next time you need to relieve yourself, bring a little footstool into your bathroom. You can pass stool more easily if you put your feet on a stool in front of the toilet while you poop, thereby putting your body in a squatting position rather than a seated one. - Consider getting a colonic massage: People whose constipation is brought on by the slow passage of stool through the colon may find that manually massaging the colon helps stimulate the bowels.
When to see a doctor?
Consult a physician for assistance if the patient’s diet and lifestyle have been altered but they are still constipated.
For the treatment of constipation, a doctor might suggest a laxative. There are numerous laxatives on the market, and a physician will recommend the best one for you.
Never deviate from the recommended dosage of a laxative. If laxatives are not taken as prescribed, they can have negative health effects. Regular or excessive laxative use might also lessen the bowel’s natural capacity to transport stool.
Not being able to urinate frequently may sometimes be a sign of an underlying medical issue. Not being able to poop should not be the only symptom that prompts a person to see a doctor:
- Blood in the stool
- Persistent stomach bloating and frequent fatigue
- Sudden loss of weight continuous or recurrent discomfort or pain in the abdomen
- The stool is larger than usual, making it difficult to pass and uncomfortable.
Frequently asked questions
Which fruit is best for constipation?
Guava and Papaya: best fruits for Constipation
Guava: Though a powerhouse of vitamins and antioxidants, unripe guava can worsen constipation due to tannins. However, ripe guava, with its good amount of fiber, can aid digestion and promote regularity.
Papaya: This tropical fruit shines as a constipation fighter. Packed with fiber and papain, a digestive enzyme, papaya helps break down food and keeps things moving smoothly.
Is Banana good for constipation?
Research indicates that instead of causing constipation, bananas typically help relieve it. They have dietary fiber in them, which helps stools become softer and more substantial. See your doctor or a certified nutritionist if you think bananas are making your constipation worse.
Can constipation be cured naturally?
Certain dietary and lifestyle modifications can help maintain regular bowel motions and reduce constipation. Exercise, walking, drinking water, and consuming some high-fiber foods—like fruit and whole-grain bread—can all be beneficial.
Is Yogurt good for constipation?
Probiotics are good bacteria that have the potential to soften stool and enhance gut health. A 2017 research found that probiotics, as opposed to a placebo, relieved constipation by 10–40%. Probiotic foods worth mentioning are Kefir and yogurt. Probiotics are present in many dairy products, such as kefir and yogurt.
What is 7 seconds poop method?
Squatting down on a seat
It’s not proven that sitting in a certain posture for seven seconds eases constipation. However, you might make things easier by adjusting your posture while using the loo. To get your knees higher than your hips, place your feet on a stool.
Is tea good for constipation?
Why is constipation treated with tea? Drinking enough fluids, such as tea and water, is one of the greatest strategies to either prevent constipation or treat it when symptoms arise. Your intestines are better lubricated and your stools retain more moisture when you are more hydrated.
What can I drink every morning to poop?
Apple juice, cranberry juice, lemon juice, and prune juice are all good beverages to have while constipated. On the other hand, several over-the-counter (OTC) drugs for constipation alleviation are also available in drink form.
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Conclusion
Remember that a happy gut is a healthy stomach! You may naturally encourage digestive health and regularity by including certain fruits, such as papaya and ripe bananas, along with a balanced diet high in fiber and water. But if your constipation continues or gets worse, see a doctor so they can rule out any underlying issues and make a customised treatment plan.