When an individual faces difficulty passing stools and experiences infrequent bowel movements and he or she passes stools less than 3 times a week it is called constipation. It is caused by several factors like lack of fiber in foods, dehydration, lack of physical movement, certain medical drugs, etc. Around 16 out of 100 U.S. adults have constipation.
SYMPTOMS
Passing lumpy, hard, or dry stool
Passing stools less than 3 times a week
Feeling pain or straining during passing stools
Abdominal pain
The feeling of blockage in the rectum
Medical advice from a doctor is recommended when the following symptoms are observed.
Discharge of blood in stools
Continues abdominal pain
Vomiting
Fever
Pain in lower back
Sudden unexplained weight loss
CAUSES
The colon's function is to absorb water from passing food and then eliminate the residual in the form of waste (stools) from the rectum.Several factors cause constipation.
1) Lack of Fibre and water in food
A good number of fibers and adequate water are necessary in diet to make the stools soft so that they can pass safely. Fibre-rich foods are usually plant-based.
2) Medicines side effects
It may be caused by side effects of certain medicines like when you take medicines for depression, pain, allergy, seizures, nervous disorders, high blood pressure, etc. It is particularly caused by side effects of opioid pain relievers.
3) Pelvic floor muscles
These are the muscles that support or act as a floor for abdominal viscera including the rectum. Relaxing of these muscles is necessary to pass out stools easily but when they get weakened by exerting extra force and when there is a lack of coordination in them they don't do their function leads to constipation.
Some other factors also contribute to constipation like
- Stress
- Urge to go washroom but delaying it due to laziness or any other reason
- Pregnancy
- Older age like people over 60 has most commonly this problem
- Low exercise level
TREATMENT AND RELIEFS FOR CONSTIPATION
1)Foods rich in fibres
Some recommended food items that are rich in fiber should be taken are given below for relief of constipation
Whole grains
Beans
Lentils
Oats
Brown rice
Whole wheat pasta
Fruits rich in fibre like bananas, berries, pears and apples etc.
Vegetables are rich in fiber like carrots, broccoli, Brussels sprouts, kiwis, sweet potatoes, etc.
Nuts
2) Fibre supplements
Take fibre supplements provides an easy passage to stools to pass out. Some fibre supplements which should recommended are
calcium polycarbophil (FibreCon)
psyllium (Metamucil, Konsyl)
methylcellulose (Citrucel)
3) Intake of water
Aim to intake at least 8 glasses of water per day. Cut down consumption of caffeinated drinks and alcohol as they create a state of dehydration.
4) Exercise Regularly
Aim to exercise regularly for 30 minutes at least. It will relieve bowel movements. Walk, swim, or do biking.
5) Do not delay when urge to go toilet
When you urge to go toilet do not delay it. If you keep delaying it more water will be absorbed by the colon from residual foods and it will make stools hard to pass through.
FOODS THAT PREVENT CONSTIPATION
1) Spinach
Spinach is rich in magnesium and fibre which balance fluid and muscle contraction. 4.3 grams of fiber is present in one cup of cooked spinach. Spinach or baby spinach is added to soup, pie, salads, and sandwiches. other greens like broccoli and Brussels sprouts are full of fiber, minerals, and vitamins.
2)Prunes
One great benefit of it is that it has a very good sweet taste. Prunes are rich in sorbitol which has a laxative effect. Short-chain fatty acids are released when soluble fiber in prunes is fermented in the colon which may increase stool weight. Insoluble fiber known as cellulose increases the amount of water that adds bulk to stools. Nearly 3 grams of fiber is present in One 1/4 cup (40-gram). In a study, an increase in stool frequency and consistency was observed when 40 people with chronic constipation consumed 100 grams of prunes per day
3) Flaxseeds
When Flaxseed is taken with warm water every night it softens the poops. It contains omega-3 fatty acids and fibers. 2.5 grams of fiber is present in one tablespoon of flaxseeds. In one study, 53 people with type 2 diabetes were administtered with either 10 grams of flaxseeds or placebo for 12 weeks. It was found that after 12 weeks individuals who took flaxseeds observed reduce of constipation.
4) Popcorn
A cup of popcorn contains a gram of fiber when eaten without added flavor it can make your bowel movement easy.
FOODS THAT SHOULD BE AVOIDED IN CONSTIPATION.
1)Red meat
Red meat contains fats and complex proteins which take time to break so it should be avoided. Red meat contains more amount of fat than any other type of meat like poultry and fish which are very difficult to digest.
2)Fast Foods
Fast Foods are high in fat content and very low in fiber. A large amount of salt is present in fried and fast foods which lowers the water content in them and makes them hard to pass as stool Try to replace fast food items like cookies, chocolate, snacks with fruits and vegetables as it can increase amount of fiber.
3)Processed Grains
white rice, white bread, and white pasta are all included in processed grains they contain less amount of fiber than whole grains as bran part of them has been removed. Bran contains fiber and helps the stool to pass easily. So brown rice and whole grain bread are recommended.
Dairy products like milk, yogurt ice cream, etc are sources of lactose and create gas which makes bowel movements worse. In a study, children aged 1-12 were replaced by soy milk which was used to consume cow's milk it was observed that 9 out of 13 children felt relief of constipation when started consuming soy milk.
5) Unripe Bananas
It is an interesting fact that at one site we see that ripped bananas are a source of relief of constipation whereas on another site we see that Unripe Bananas are a source of constipation so avoid consuming unripe bananas as it is a source of constipation.
CONCLUSION
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