What is constipation?
Constipation occurs when stool (feces) passes through the large intestine (colon) too slowly. The liquid part of the stool is absorbed back into the body, so the stool becomes hard and dry. This makes bowel movements difficult.
What causes constipation?
Poor nutrition, lack of sleep, exercise restriction, anxiety, emotional stress, and age can all cause constipation. Certain diseases can also cause constipation and are usually related to sudden changes in bowel habits, pain, weight loss, fatigue, or blood in the stool. If you experience these symptoms, please contact your doctor. Some medicines can cause constipation-if you think your medicine can cause constipation, consult your doctor.
Can eating more fiber help constipation?
Yes. Fiber is the undigested part of plant foods. There are two types of fibers: soluble and insoluble. Soluble fiber makes stool bulkier. Foods rich in soluble fiber include apples, bananas, barley, oats and beans. Insoluble fiber helps accelerate the transportation of food in the digestive tract and helps prevent constipation. Good sources of insoluble fiber include whole grains, most vegetables, wheat bran, and legumes. Foods that contain fiber contain both soluble and insoluble fiber. A good goal for dietary fiber is a total of about 20 to 30 grams per day.
Guidelines for treating constipation
Nutrition
- Eat three meals a day. Don't skip meals.
- Gradually increase the number of high-fiber foods in the diet of the amount.
- Choose more whole wheat breads, cereals, and rice.
- Choose more raw fruits and vegetables-if appropriate, eat the peels.
- Read food labels and look for the "dietary fiber" content in the food. A good source contains 2 grams or more of fiber.
- Drink six to eight glasses of water a day.
- Limit highly refined and processed foods.
Exercise and sleep
- Exercise regularly. Try to do 3 or more weight-bearing exercises a week, such as walking.
- Go to sleep on time every night. Make sure you have enough sleep.
Stress and anxiety
- Try to limit the stress in life.
- When you feel anxious or stressed, go for a walk.
