Relieve Your Constipation Effortlessly with Diet This Constipation Awareness Month

Constipation is a discomforting and unhealthy condition that makes the affected person suffer from difficult and infrequent bowel movements. As a result, one may find it painful or hard to pass the stool regularly. When a person experiences fewer than three bowel movements a week or very difficult, painful bowel movements, he is said to suffer from constipation. Unhealthy diets and lifestyle practices, insufficient intake of water and fibre, and alcohol abuse are some of the most common causes of constipation. However, it’s easy to manage these causes and get rid of the pain and discomfort resulting due to this digestive condition naturally.

In the wake of spreading awareness and improving understanding of this often-overlooked condition, a global healthcare event of constipation awareness is observed throughout December globally. Local and global healthcare organizations work on conducting awareness campaigns and activities that focus on educating the masses about constipation, its health risks, complications, treatment, and preventive measures. Diet plays a crucial role in managing constipation and promoting smooth bowel movements naturally. So, adding certain healthy foods to your diet and eliminating unhealthy food options can help you get rid of the pain and discomfort of constipation. So, let’s have a look at the common causes, symptoms, and complications of constipation and which dietary practices can help you prevent or manage it effectively.

Causes of Constipation

Here are some common causes of constipation that you should be aware of.

• A diet low in fibre
• Inadequate intake of water
• Eating a diet rich in dairy and meat
• Inadequate exercise
• Excessive intake of alcohol
• Certain medications
• Caffeine abuse
• Avoiding passing stool when feeling the urge to pass the stool
• Changes in the routine
• Eating disorders
• High levels of stress
• Hypercalcemia
• Hyperthyroidism
• Neuropathy

Besides these, constipation is also common in:

• Geriatric population due to old age.
• Pregnant females
• Diabetic individuals
• Individuals having Irritable Bowel Syndrome (IBS)

Symptoms of Constipation

Some common symptoms that indicate constipation include:

• Severe pain while passing the stool
• Experiencing difficulty in passing the stools
• Passing stools lesser than three times a week
• Hard, dry, and lumpy stools
• Blood in the stools
• Abdominal cramps and aches
• Feeling bloated and nausea
• Even after passing the stools, you may feel you haven’t yet emptied your bowels fully.

Health Complications Due to Constipation

If constipation is left untreated and if it persists for weeks or more, you may suffer from chronic constipation that can hamper your health. Some of the health risks resulting due to untreated constipation include:

• Haemorrhoids

The condition results when the veins of your rectum turn inflamed and swollen

• Anal Fissures

Tears occurring in the lining of your anus due to the passing of hardened stools

• Faecal Impaction

When a lot of stools get accumulated in the rectum and anus, it causes faecal impaction

• Diverticulitis

An infection in pouches affecting the colon wall due to the stools that are trapped and get infected due to constipation

• Pelvic Floor Muscles’ Damage

Chronic constipation and frequent straining for bowel movements for passing the stools can damage your pelvic floor muscles

• Stress Urinary Incontinence

Pelvic floor muscles have an active role in bladder control. Excess straining for a long time may result in the leakage of urine from your bladder, thereby making you suffer from urinary incontinence.

Diet for Constipation

Diet works wonders in dealing with constipation and promoting smooth bowel movements. Here’s a list of various nutritious foods that when added to your regular diet can relieve constipation hazards.

1. Fibre Rich Fruits

Fruits abundant in fibre can soothe your constipation troubles. They include:

• Kiwi fruit

Kiwi is a great source of fibre. It also comprises the enzyme actinidine which mitigates your upper gastrointestinal concerns, such as pain, acid reflux, indigestion, and abdominal discomfort

• Pears and Apples

Both these fruits have high levels of water which ease your digestion and prevent the hazards of constipation. It is advisable to eat both these fruits raw and whole along with their skin. They also contain certain compounds, such as sorbitol, fructose, and fibre, that enhance your digestion and prevent constipation

• Grapes

Abundant in fibre and water content and high skin-to-flesh ratio, grapes are great fruits for constipation. High water content aids in adding moisture to hard stools

• Raspberries and Blackberries

These nutritious fruits are rich sources of fibre and water that help prevent or alleviate constipation. You may devour a handful or a few of these berries daily.

2. Flaxseed and Olive Oils

Both these oils offer a mild laxative effect that helps promote an easy flow of digested food through the intestines. Olive and flaxseed oils also improve digestion and offer anti-inflammatory, antioxidant, and antibacterial benefits. They are also effective in relieving constipation in individuals undergoing haemodialysis (i.e. blood filtering). So, include flaxseed and olive oils in your cooking preparations.

3. Probiotics

Probiotics are beneficial bacteria that improve your gut health and prevent or manage constipation by softening your stools. Yoghurt contains probiotics. Including yoghurt in your daily diet can be a simple yet very effective natural way to improve your digestive health and relieve constipation. You may enjoy complete relief from constipation with a regular intake of yoghurt.

4. Vegetables

High in insoluble fibre, vegetables are great options for relieving constipation. Eating vegetables having insoluble fibre helps add bulk to your stools and promotes regular bowel movements smoothly. For instance, broccoli is known to contain a substance called sulforaphane which helps ease digestion and safeguard your gut. It is also effective in preventing the overgrowth of certain intestinal micro-organisms that interfere with your healthy digestion. Also, people eating broccoli sprouts experience smooth and quick bowel movements and relief from constipation symptoms.

5. Pulses

One of the healthy foods that work wonders in relieving constipation is pulses. Most lentils, beans, and peas are high in fibre. You may add pulses to your regular cooking preparations and increase your intake of fibre to ease bowel movements and relieve constipation troubles. If you love eating sprouts, you may have them in the right quantities daily, preferably for the breakfast. Besides fibre, pulses also comprise good quantities of essential nutrients that help ease constipation. Potassium, zinc, folate, and vitamin B6 are other nutrients present in pulses that nourish you and help relieve constipation.

6. Prunes

Prunes are fruits abundant in insoluble fibre. They also contain high water content. So, eating prunes is quite effective in easing your constipation. Besides high water and insoluble fibre content, prunes are also abundant in fibre, phenolic compounds, and sorbitol that offer you gastrointestinal benefits. Eating prunes also minimize the severity of constipation in elderly women. So, you may add prunes in the right quantities to your diet for constipation. Consulting a certified nutritionist can help you include prunes in the appropriate quantities in your diet.

7. Whole Wheat Bread and Cereals

Whole wheat products are excellent food sources of insoluble fibre. Also, they supply your body with other essential nutrients. So, you may add whole wheat products to your diet for constipation. You may consume them raw or lightly cooked.

Wheat bran is a wheat kernel’s hard external layer, which is abundant in insoluble fibre. It is quite effective in relieving constipation in not only adults but also children when given in the right quantities. The intake of wheat bran improves your bowel habits and helps in relieving constipation. So, make sure that you include whole wheat cereals and bread in your diet for constipation.

8. Fluids

Fluids add moisture to the stools, thereby making them softer and easier to pass. So, you don’t suffer from the pain and discomfort of constipation. Some of the healthy fluids that you can include in your diet for constipation include:

• Water

Insufficient intake of water or dehydration is one of the most common causes of constipation. When an individual becomes dehydrated, his/her intestines are unable to add sufficient water to the stools. As a result, it causes dry, lumpy, and hard stools that are difficult to pass. So, make it a habit to drink ample water daily to prevent or relieve constipation. You may drink at least a couple of litres of water daily to stay hydrated and avoid getting constipated.

• Clear Soups

Warm, clear soups can be healthy fluids to ease constipation. Warm fluids and foods are easier to digest. So, you may add nutritious clear soups to your regular diet for constipation.

Simple Preventive Measures for Constipation

In addition to the diet comprising the above-listed foods, following certain healthy tips can help you keep constipation at bay or alleviate it if you are experiencing it. Here’s a quick rundown of preventive measures for constipation.

• Minimize your intake of excessive dairy products and meats.
• Stay active throughout the day. Add exercise to your routine as it helps improve peristaltic movements.
• Try yoga and other technique to manage stress.
• Say no to alcohol and caffeine.
• Boost your intake of water and foods abundant in fibre.
• Don’t ignore the urge to defecate.
• Maintain a regular schedule for bowel evacuation.
• Make it a habit to relish your last meal at least two hours before you go to bed.
• Have sufficient sound, continuous sleep.

Although most of us are aware of constipation, many of us may not be aware of the health complications it can cause if we ignore it. Fortunately, you can manage this condition naturally with simple dietary modifications. Making healthy food choices and lifestyle modifications can work wonders in relieving constipation.

So, let’s pledge this constipation awareness month to spread awareness about the causes and symptoms of the condition and how diet can help relieve it naturally and safely with no side effects. Consulting certified dieticians, such as health experts at Health Total, can help you receive a customised diet for constipation comprising the right foods to ease bowel movements. With our planned diet, you not only enjoy relief from constipation but also experience smooth digestion, elimination of nutritional deficiencies, and improved immunity. So, be quick, get in touch with us at Health Total, and get rid of constipation discomforts with our personalized a diet for constipation.

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