Madeleine Hull
Constipation is a common issue that can be caused by changes in diet or routine, inadequate fibre intake, dehydration, and lack of movement. It is characterised by changes in bowel movements, including decreased frequency and difficulty passing stools. When individuals adopt a new diet, particularly those aimed at weight loss, they may unintentionally reduce their fibre intake, consume more constipating foods, or make other dietary changes that contribute to constipation. Understanding the causes of constipation when dieting is essential to maintaining digestive health and overall well-being.
| Characteristics | Values |
|---|---|
| Changes in diet or routine | Eating different foods, eating less food, or eating less often |
| Inadequate intake of fiber | Restricting certain foods, such as whole grains, fruits, and vegetables |
| Dehydration | Insufficient water intake, consumption of caffeine, alcohol, or juice |
| Lack of movement | Insufficient physical activity or exercise |
| Medication and supplements | Introduction of new medications or supplements |
| High-fat meals | Low-fat diets may reduce the gastrocolic reflex, leading to constipation |
| Restrictive diets | Elimination of multiple food groups, such as grains, beans, nuts, seeds, or dairy |
| Sugar and artificial sweeteners | Consumption of foods with large amounts of sugar or artificial sweeteners |
| Processed foods | Consumption of highly processed foods or diet food products |
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What You'll Learn
Dehydration
When dehydrated, the body attempts to conserve water by absorbing fluids from the intestines. This leads to drier and harder stools that are more challenging to pass, resulting in constipation. Additionally, dehydration can slow down the movement of stool through the intestines, further contributing to constipation.
To prevent dehydration-induced constipation, it is essential to maintain adequate hydration by consuming sufficient fluids. Water is particularly important, as it acts as a lubricant in the intestines and helps soften stools, making bowel movements smoother and easier to pass. Healthcare professionals recommend drinking enough water so that your urine is light yellow or close to clear.
In addition to water, other fluids such as vegetable and fruit juice or clear soup can also help relieve constipation. However, it is important to avoid caffeine and alcohol, as these can have a diuretic effect, contributing to dehydration.
While increasing fluid intake is crucial, it is worth noting that drinking more liquids does not cure constipation by itself. Other lifestyle factors, such as regular exercise and a balanced diet rich in fibre, are also important in preventing and managing constipation.
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Lack of fibre
Constipation occurs when bowel movements become less frequent and stools become difficult to pass. One of the most common causes of constipation is a lack of fibre in the diet. Fibre is the name given to the non-digestible carbohydrates found in plants. It is usually categorised into two groups, based on solubility: insoluble fibre and soluble fibre. Insoluble fibre, found in wheat bran, vegetables, and whole grains, increases stool weight, softens stools, and decreases colonic transit time. Soluble fibre, found in oat bran, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables, has similar effects on stool consistency and ease of passage.
A well-balanced diet with plenty of fibre is essential for maintaining regular bowel movements. Fibre-rich foods include fruits, vegetables, legumes, and whole-grain breads and cereals. However, some diets may restrict certain foods or lead to an increased consumption of foods that are high in fat and protein but low in fibre, such as the keto diet. These dietary changes can slow down the speed at which food passes through the digestive system, leading to constipation.
While increasing fibre intake is often recommended for relieving constipation, this advice does not work for everyone. Some studies have shown that reducing fibre intake can be more effective in treating constipation, especially for those with irritable bowel syndrome (IBS) or chronic idiopathic constipation. However, it is important to consult a healthcare provider before adopting a low-fibre diet over the long term, as fibre is essential for overall gut health.
Additionally, other lifestyle factors, such as inactivity and low fluid intake, can contribute to constipation. It is recommended to drink enough water to ensure proper hydration and promote regular bowel movements. Exercise can also help relieve constipation and improve overall gut health.
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Exercise
However, intense exercise can also be a form of stress on the body, triggering a "fight or flight" response, which slows digestion and can lead to sluggish bowels or constipation. Additionally, if you are not staying properly hydrated during exercise, you can become dehydrated, which can also lead to constipation. Water is essential to helping fiber do its job, and dehydration can result in hard, dried-out stools that are more difficult to pass.
To prevent exercise-induced constipation, it is important to stay well hydrated during and after your workouts. Women should aim for about 11.5 cups of fluids a day, and men should aim for 15.5 cups, according to the Mayo Clinic. It is recommended to drink half a cup of water every 10 to 15 minutes, even if you don't feel thirsty. You can also take breaks during your workout to drink fluids and prevent cramps.
In addition to hydration, eating more fiber can help prevent constipation. A fiber-rich diet provides digestive benefits and supports a healthy balance of bacteria in the digestive tract. It is important to increase your fiber intake gradually, as a sudden increase can cause gastrointestinal symptoms such as gas, cramping, or bloating.
If you are experiencing constipation due to intense exercise, you can try relaxation techniques such as listening to soothing music or visualization techniques, such as picturing a happy place. You can also try more proactive approaches such as cognitive behavioral therapy (CBT) or hypnosis to help manage stress and change thought patterns that may be contributing to constipation.
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The keto diet
Constipation is a common issue when starting a new diet, and the keto diet is no exception. The keto diet involves a significant reduction in carbohydrate intake, with people consuming as little as 20-50 grams of carbohydrates per day. This is far less than the recommended intake of 225-325 grams of carbohydrates per day, based on a 2,000-calorie diet.
If constipation persists or worsens, it is important to consult a doctor or healthcare provider. They may recommend prescription medications, dietary changes, or fiber supplements to help relieve constipation and improve your gastrointestinal tract health. It is also important to consider whether the keto diet is sustainable for you, as drastic changes in calorie intake or restrictive diets may not be suitable for everyone.
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Medication
- Antidepressants
- Anticholinergics (found in many over-the-counter and prescription medications)
- Antihistamines
- High blood pressure medications
- Iron supplements
- Calcium-channel blockers
- Nausea medications (e.g. ondansetron/Zofran)
- Tricyclic antidepressants
Constipation is more likely to occur with the long-term use of these medications. Older adults are more susceptible to the constipating effects of medication due to changes in their digestive system. Taking multiple medications can also worsen constipation.
If you suspect your medication is causing constipation, it is important to talk to your doctor or pharmacist. They may suggest dietary changes, stool softeners, laxatives, or other over-the-counter treatments such as polyethylene glycol (MiraLAX or GlycoLax). Increasing fluid intake, exercise, and dietary fibre can also help relieve constipation. However, it is important to consult a healthcare professional before making any changes to your medication or diet.
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