Milly Gaines
Constipation is a common issue that can be uncomfortable and even lead to health complications. It is characterised by difficult or infrequent bowel movements, which can be caused by a variety of factors, including diet and lifestyle choices. Dietary changes can be an effective way to prevent and relieve constipation, and these typically involve increasing fibre intake and staying hydrated.
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What You'll Learn
Increase your fibre intake
Constipation is a common issue that can be uncomfortable and even lead to health complications. It is characterised by infrequent bowel movements and hard, dry stools that are difficult to pass. A low-fibre diet is often a contributing factor to constipation. Therefore, increasing your fibre intake is a recommended approach to preventing and relieving constipation.
Fibre, also known as roughage, is the part of plant foods that the body cannot break down. It helps to add bulk to stools, keeping them soft and promoting regular bowel movements. Fibre is found in all plant-based foods, including fruits, vegetables, whole grains, beans, and pulses. The recommended daily fibre intake is 25-31 grams for adults, with slightly lower requirements for older individuals. To achieve this, aim to include a variety of fibre-rich foods in your diet, such as leafy greens, cooked beans, fruits, and whole-grain cereals.
It is important to introduce fibre to your diet gradually. A sudden increase in fibre intake can lead to gastrointestinal symptoms such as gas, cramping, and bloating. Start by adding a few high-fibre foods to your daily meals and slowly increase the amount over the course of a week or two. This gives your digestive system time to adjust and reduces the risk of unpleasant side effects.
In addition to increasing your fibre intake, staying properly hydrated is crucial. Fibre works in conjunction with water to soften stools and facilitate bowel movements. When increasing your fibre intake, be sure to simultaneously increase your water consumption. Other liquids that can help include clear soups, unsweetened fruit and vegetable juices, and coffee.
If you find it challenging to meet your fibre requirements through diet alone, fibre supplements are an option. These are available in various forms, such as powders, tablets, and capsules. However, it is always advisable to consult your healthcare provider before taking any supplements or making significant dietary changes.
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Stay hydrated
Staying hydrated is an important step in preventing constipation. Water is important for your digestion. It keeps the food you eat moving through your intestines, and it keeps your intestines smooth and flexible, too. Dehydration is one of the most common causes of constipation. The large intestine draws water out of the stool before it’s passed out of the body. So, if you are dehydrated, your intestines cannot add enough water to stools, and you can end up with hard, dry, lumpy stools that are difficult to pass.
Drinking plenty of water and other natural fluids can help prevent this. Water helps to keep the stool soft and easy to pass. The National Institutes of Health suggests that women get 9 cups of fluids a day and men drink 13 cups on average. This recommendation includes the fluids that you take in from your food. For healthy people, 8 cups a day is a reasonable goal. However, this is an individualized number and depends on your size, health, and activity level. If you are eating a high-fibre diet, it is important to increase your water intake at the same time, as fibre draws water into the bowel, and you could get dehydrated if you don't drink enough.
If you are constipated, it is important to remember that drinking more liquids does not cure constipation. However, staying hydrated is good for your overall health and can help you avoid getting constipated in the first place.
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Eat more fruits and vegetables
Constipation is a common issue that can be caused by a variety of factors, including diet. Making changes to your diet can help prevent constipation and keep your digestive system running smoothly. One of the most important dietary changes you can make is to eat more fruits and vegetables, as they are excellent sources of dietary fibre.
Fibre is a crucial component of a healthy diet and plays a vital role in maintaining regular bowel movements. It is the part of plant foods that the human body cannot break down. When consumed, fibre adds bulk to the stool, helping to keep it soft and speeding up digestion. This is especially important when dealing with constipation, as it makes the stool easier to pass. The recommended daily fibre intake for adults is generally around 25 grams for women and 38 grams for men, although this may vary depending on age and individual needs.
Fruits and vegetables are excellent sources of fibre, and increasing your consumption of these food groups can help prevent constipation. Aim to include a variety of colourful and high-fibre options in your diet, such as leafy greens, berries, citrus fruits, and root vegetables. For example, you can add a big handful of leafy greens, 1/2 cup of cooked beans, and 2-3 servings of fruit to your daily meals.
In addition to their fibre content, fruits and vegetables also provide essential vitamins, minerals, and antioxidants, which contribute to overall health and well-being. They are also typically high in water content, which can help with hydration. Adequate hydration is crucial in preventing constipation, as it helps to soften the stool and facilitate easier passage.
When making dietary changes, it is important to do so gradually. Suddenly increasing your fibre intake can lead to gastrointestinal discomfort, including gas and bloating. Introduce high-fibre foods slowly over the course of a few weeks to give your body time to adjust. Additionally, remember to stay well-hydrated by drinking plenty of water and other healthy liquids, such as unsweetened fruit and vegetable juices and clear soups. This will help the fibre do its job more effectively.
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Consider fibre supplements
If you're struggling to get enough fibre in your diet through food alone, you may want to consider taking fibre supplements. Fibre supplements are indicated as a first-line management strategy for chronic constipation in British, American, and European guidelines.
One of the most effective types of fibre for chronic constipation is psyllium, which is made from the husks of Plantago ovata seeds. Psyllium is a natural, non-fermented, gel-forming fibre that can be found in supplements like Metamucil. When combined with water, psyllium helps to thicken stool and allows it to pass through the gut more easily. One review found that supplementing with at least 10 grams of psyllium per day significantly improved stool consistency and frequency, with those taking the supplement experiencing three more bowel movements per week compared to those taking laxatives.
In addition to psyllium, other types of fibre that may help alleviate constipation include:
- Galacto-oligosaccharides: This soluble fibre, found in dairy products, acts as a prebiotic and may relieve mild constipation.
- Pectin: A type of fibre widely found in fruits and vegetables, such as apples, carrots, grapefruits, lemons, and oranges. Most pectins are soluble, but some are insoluble, and they may increase stool frequency and reduce time spent on the toilet.
- Polydextrose: This manufactured, soluble fibre is made up of glucose (sugar) and helps to soften stool and increase stool frequency.
- Cellulose: This insoluble fibre speeds up digestion and adds bulk to the stool.
It's important to remember that, as with increasing fibre in your diet, you should introduce fibre supplements gradually to avoid side effects like bloating and gas. Be sure to talk to a healthcare provider or pharmacist before starting any fibre supplements, especially if your symptoms do not improve or go away, as there may be other causes of your constipation.
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Avoid high-fat foods
A high-fat diet is a common cause of constipation. High-fat foods—those rich in oil, butter, and grease—can slow down the movement of food through the colon, leading to hard and dry stools that are difficult to pass.
To prevent constipation, it is important to reduce the consumption of high-fat foods. This includes foods that are fried or prepared with large amounts of oil, butter, or other fats. Instead, opt for healthier cooking methods such as baking, steaming, or grilling.
It is also important to be mindful of hidden fats in processed foods. Many processed and packaged foods contain high levels of fat, even if they don't seem greasy or oily. Read nutrition labels carefully to check the fat content of foods and choose lower-fat options when available.
In addition to reducing high-fat foods, it is crucial to increase your intake of high-fiber foods. Fiber adds bulk to stools and helps to speed up digestion. Aim for 25-31 grams of fiber per day, which can include fruits, vegetables, beans, and whole-grain cereals.
Finally, staying properly hydrated is essential when making dietary changes to prevent constipation. Water helps fiber do its job, so be sure to drink plenty of fluids throughout the day.
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Frequently asked questions
Constipation can be uncomfortable and can be caused by a variety of factors, including diet. To prevent constipation, it is recommended to increase your intake of fiber-rich foods such as fruits, vegetables, whole grains, and beans. The daily recommended fiber intake is 25-31 grams for adults, with slightly lower recommendations for those over 50 years old. It is important to note that fiber intake should be increased gradually to avoid gastrointestinal symptoms such as gas and cramping.
There are many high-fiber foods that can help prevent constipation. In addition to the previously mentioned fruits, vegetables, whole grains, and beans, other options include chia seeds, flax seeds, and bran, which can be added to hot cereals, meatloaf, casseroles, or baking. Prunes and prune juice are also well-known for their ability to relieve constipation.
Staying well-hydrated is crucial in preventing constipation. The large intestine draws water from the stool, so dehydration can lead to hard and dry stools that are difficult to pass. It is recommended to drink plenty of water and other healthy liquids such as clear soups, unsweetened fruit and vegetable juices, and coffee to help soften the stool and promote regular bowel movements.
Yes, in addition to increasing your fiber intake, it is recommended to reduce your consumption of high-fat foods that are rich in oil, butter, and grease as these can contribute to constipation.
