CONSTIPATION
FOODS THAT HEAL
WHO’S AFFECTED
Many people wrongly assume that they are constipated because they don’t have a daily bowel movement
In fact, it’s perfectly normal for bowels to move as often as three times a day or as infrequently as once in 3 or 4 days
Regularity is different for everyone
There are two types of constipation: atonic and spastic
Atonic constipation, the more common type, occurs when the colon muscles are weak; it develops when the diet lacks adequate fluids and fiber
Spastic constipation (sometimes called irritable bowel syndrome) is characterized by irregular bowel movements and may be caused by stress, nervous disorders, excessive smoking, irritating foods, and obstructions of the colon
In addition, chronic constipation can cause hemorrhoids
QUICK TIP:
Drink a cup of herbal tea or a glass of hot water with lemon, or coffee in the morning
Nutrition Connection
The foods you eat can cause or relieve constipationThese general strategies can help: Increase intake of dietary fiber
The insoluble type of fiber that absorbs water but otherwise passes through the bowel intact is instrumental in preventing constipation
Doctors recommend a fiber intake of 25 to 38 g daily
Note that any increase in high-fiber food consumption should be gradual and accompanied by more fluids
A high-fiber foods include wheat bran, bran cereals, whole grain products, legumes, fruits and vegetables
Drink plenty of water
Adults should drink at least eight glasses of nonalcoholic fluids every day
When a low-fiber diet coincides with a low-fluid intake, the stool becomes dry and hard, and increasingly difficult to move through the intestines
Avoid alcohol
Alcohol causes dehydration and prevents the body from properly absorbing nutrients
Beyond the Diet
Here are a few steps to better bowel health: Don’t delay trips to the bathroomPoor bowel movement habits, such as putting off going to the toilet despite an urge to go, can cause constipation
Exercise
Regular physical activity helps stimulate bowel movements; inactivity can cause constipation
Use laxatives sparingly
Excessive laxative use reduces normal colon function
If a laxative is needed, one made of psyllium or another high-fiber stool softener is best
Talk to your doctor about medications
One side effect of medication, especially codeine and other narcotic painkillers, reduce peristalsis, the rhythmic muscle movements that push digested food through the bowels
