Milly Gaines
Constipation is a common condition that affects people of all ages, and it can be uncomfortable. It is characterized by changes in bowel movements, such as decreased frequency or difficulty passing stools. While constipation is usually not serious, it can be a source of discomfort and may indicate an underlying issue in some cases. Certain dietary and lifestyle changes can help alleviate constipation, and in this article, we will explore whether a change in diet is necessary and provide guidance on effective approaches to relieve constipation.
Do you have to change your diet after being constipated?
| Characteristics | Values |
|---|---|
| Occurrence | Constipation is common and affects people of all ages. It can be occasional or chronic. |
| Causes | Constipation can be caused by a sedentary lifestyle, certain medications, gastrointestinal conditions, a low-fat diet, or a low-fiber diet. |
| Symptoms | Less frequent bowel movements, difficulty passing stool, straining, hard stools, change in stool diameter, abdominal pain, and bloating. |
| Treatment | Increasing fiber intake gradually, staying hydrated, exercising regularly, eating healthy fats, and consuming natural laxatives like prunes or prune juice. |
| Prevention | Maintaining a balanced diet with fiber-rich foods, drinking plenty of fluids, and regular physical activity. |
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What You'll Learn
Increase your fibre intake
Constipation can be caused by a variety of factors, including lifestyle factors such as a low-fibre diet, inactivity, and insufficient fluid intake. Certain medications and supplements, diseases, and unknown causes can also lead to constipation. If constipation is due to a low-fibre diet, increasing fibre intake can be an effective solution.
Fibre is a crucial component of a healthy diet, and it plays a significant role in maintaining regular bowel movements. It is recommended to gradually increase fibre intake over time, rather than making sudden drastic changes. This allows the digestive system to adjust and helps prevent unwanted side effects such as gas, cramping, and bloating. Aim for 25–30 grams of fibre per day for women and 30–38 grams for men.
High-fibre foods include fruits, vegetables, whole grains, flax seeds, and prunes. These foods are rich in both soluble and insoluble fibre, which can help relieve constipation. However, it is important to note that while increasing fibre intake can be beneficial for some, it may not work for everyone. Some studies have shown that reducing fibre intake can also improve constipation and its associated symptoms, such as bloating and abdominal pain. Therefore, it is essential to listen to your body and consult a healthcare professional if needed.
In addition to increasing fibre intake, staying properly hydrated is crucial. Water helps fibre work effectively by softening the stool and facilitating its passage through the digestive tract. Physical activity is also essential, as it stimulates the digestive system and promotes regular bowel movements.
By making gradual dietary changes, staying hydrated, and staying active, individuals can effectively increase their fibre intake to relieve constipation and improve their overall digestive health.
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Drink more water
Constipation can be uncomfortable, but it's usually not serious. It can be caused by a sedentary lifestyle, gastrointestinal conditions like irritable bowel syndrome, travel, medicines, or pregnancy. In almost every case of constipation, food is an important factor.
Drinking plenty of water and other natural fluids can help with constipation. The large intestine draws water out of the stool before it’s passed out of the body. So, if you are dehydrated, you can end up with hard, dried-out stools that are more difficult to pass. Dehydration can be caused by exercise, hot weather, a medical condition, or simply not drinking enough water. As you increase your dietary fiber, it’s important to increase your water intake at the same time.
Water is essential to helping fiber work effectively. Soluble fiber, a type of fiber that dissolves in water, forms a gel that acts as a natural stool softener, making bowel movements easier and more comfortable to pass. This is why it is important to drink plenty of water when increasing your fiber intake.
It is recommended that women aim for 25–30 grams of fiber per day, while men should aim for 30–38 grams. However, it is important to increase your fiber intake gradually, as adding too much fiber too quickly can cause painful bloating and gas.
In addition to drinking more water, regular exercise can also help with constipation. Moving your body will help you move your bowels, even if you don't feel like exercising when you're constipated.
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Exercise regularly
Exercise is an essential part of relieving and preventing constipation. Inactivity is a key cause of constipation, as it slows the passage of food through the large intestine, or colon, making it difficult for the body to pass stool.
Exercising regularly helps to speed up the time it takes for food to move through the large intestine, reducing the amount of water absorbed from the stool by the body. This is important because hard, dry stools are harder to pass. Additionally, aerobic exercise increases breathing and heart rate, stimulating the natural contractions of the muscles in the intestines. These intestinal muscle contractions help to move stools out more quickly.
It is recommended to wait an hour after a big meal before engaging in tough physical activity, as blood flow increases to the stomach and intestines to aid digestion. If you exercise right after eating, blood flows away from the gut and towards the heart and muscles, resulting in weaker gut muscle contractions and sluggish food movement through the intestines. This can lead to bloating, gas, and constipation.
Simple physical movements can help with constipation, and you don't necessarily need to engage in intense exercise. A regular walking plan of 10 to 15 minutes several times a day can help the body and digestive system function optimally. If you are already physically fit, you may want to try more aerobic exercises such as running, jogging, swimming, or swing dancing to keep your digestive tract healthy.
Yoga is another form of exercise that can help relieve constipation. Certain yoga poses can aid in detoxification, help expel waste, and increase blood flow to the gut. For example, try lying on your back, bringing your legs to your chest, and then extending your left leg out. Next, draw your bent right leg across your body to the left while keeping your shoulders flat on the floor and looking towards the right. Hold this pose, and then switch sides.
In addition to exercise, it is important to stay hydrated, especially as you increase your fiber intake, as water is essential for fiber to work effectively.
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Avoid high-fat foods
While dietary changes can help relieve constipation, it is important to note that making abrupt changes to your diet can sometimes backfire and worsen the problem. Therefore, it is recommended to consult a doctor or dietitian before making any significant dietary modifications.
High-fat foods can contribute to constipation. Fats are challenging for the body to break down and take a long time to digest. Additionally, most high-fat foods are low in fiber, which is essential for promoting healthy bowel movements.
Fried foods, particularly deep-fried items, are often high in saturated fat. A 2015 study found that a high level of saturated fat in the diet, defined as over 30 grams per day, is associated with an increased risk of constipation. Examples of foods rich in saturated fat include red meat, full-fat dairy, and processed meats. The keto diet, which is high in fat, can also lead to constipation.
When trying to reduce your intake of high-fat foods, it is important to be mindful of hidden fats. For example, dairy products, such as cheese, butter, and whole milk, can be high in fat and may contribute to constipation. Eggs, while a good source of protein, also contain some fat and are low in fiber, so excessive egg consumption may lead to constipation.
It is worth noting that some healthy fats, such as avocados, nut butters, seeds, olive oil, and fatty fish like salmon, can be beneficial for digestion and are recommended as part of a well-rounded diet. These healthy fats can stimulate the gastrocolic reflex, which increases colon motility and helps regulate bowel movements.
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Eat fruits with sorbitol
Constipation can be caused by various factors, such as a sedentary lifestyle, gastrointestinal conditions like irritable bowel syndrome, or dietary changes. While it is not usually a serious condition, constipation can be uncomfortable and may indicate an unhealthy gut.
If you are experiencing constipation, it is important to make changes to your diet and behaviour. Eating foods that are high in fibre and staying hydrated can help relieve constipation. Increasing physical activity can also help stimulate bowel movements.
Fruits and vegetables that are high in sorbitol can be particularly effective in relieving constipation. Sorbitol is a type of sugar alcohol that occurs naturally in many fruits and vegetables and is also used as a sweetener in reduced-calorie food and drink products. It has a mild laxative effect, attracting water into the bowel and softening stools, which may speed up gut transit time.
Fruits that contain sorbitol include apples, apricots, dates, figs, nectarines, peaches, pears, plums, prunes, and raisins. Prunes, in particular, are well-known for their effectiveness in relieving constipation due to their high sorbitol content. It is important to note that while sorbitol can be beneficial for constipation relief, some individuals may have sorbitol intolerance, which can cause intestinal symptoms and diarrhoea. If you are sensitive to sorbitol, it is advisable to test your tolerance level by gradually introducing sorbitol-containing fruits into your diet and monitoring your body's response.
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Frequently asked questions
Constipation is usually caused by a sedentary lifestyle, gastrointestinal conditions such as irritable bowel syndrome, or diet.
Fried food, processed meats, commercially baked goods, and other high-fat, low-fibre foods may cause constipation. Cheese is also a common culprit.
Fibre-rich foods such as fruits, vegetables, legumes, and whole grains can help relieve constipation. Foods that contain sorbitol, such as apples, apricots, grapes, and berries, can also help.
The recommended fibre intake for women is 25–30 grams per day, while for men, it is 30–38 grams per day. However, it is important to increase your fibre intake gradually to avoid gastrointestinal symptoms such as gas, cramping, or bloating.
Yes, staying hydrated, exercising regularly, and maintaining a daily meal and bathroom schedule can also help relieve constipation.
