Are you suffering from constipation? Being constipated can be an incredibly uncomfortable experience! Symptoms may include hard and lumpy stools, painful bowel movements, as well as a constant sensation of feeling full. Many people believe that laxatives or other medications are the only way to ‘help them go’ but this is NOT TRUE!
There are many possible causes of constipation and these may differ for each of us, as we all have slightly different bowel movements. Here are some nutrition tips and tricks that may help!
FIBER
Are you consuming enough fiber? If not this might be why you are constipated. Lack of dietary fiber increases the risk of constipation.
Dietary fiber is the portion of plant foods that the body cannot digest or absorb. Whilst the body can break down and absorb fats, proteins and carbohydrates, fiber is passed through your stomach, small intestine and colon relatively intact and then out of the body.
Fiber is classified in two different ways-soluble and insoluble. Both types of fiber are important to promote optimal bowel function. Soluble fiber dissolves in water to form a gel-like material which helps to slow down digestion. This type of fiber is also important for lowering cholesterol and blood glucose levels. Insoluble fiber increases stool bulk; it is particularly helpful for individuals suffering from constipation as it promotes movement throughout the digestive system. By increasing the weight and size of your stools, fiber helps to soften and make them easier to pass which helps to decrease constipation. A high fiber diet may also lower the risk of developing hemorrhoids and diverticulitis as well as colorectal cancer.
Sources of fiber
Whole-grain products, beans, legumes, nuts and seeds are great sources of fiber, as well as fruits and vegetables with the skin! It is important to eat the skin, as the skin is full of fiber as well as antioxidants and other vitamins and minerals.
Refined or processed foods, such as canned products, white bread and white pasta contain less fiber. Whole-grain products are higher in fiber because they contain all three parts of the grain-the bran, the endosperm and the germ- and the bran is the major source of fiber. In refined products, the bran and the germ are removed. As a result it is better to opt for foods such as brown bread over white bread or whole-grain pasta over white pasta. Consuming a diet that is higher in fiber and lower in refined or processed foods may help reduce constipation. Aim for 25g for females and 38g for males of fiber per day.
High fiber foods: grains, berries, oranges, oatmeal, dried fruits (dates & figues), avocados, wholegrain products, fruits & vegetables with the skin!
FLUID
Consuming fluid is important for softening stools and ensuring they are easy to pass. Dehydration is a common cause of constipation. A lack of fluid will cause the intestine to remove water from food waste, which is what causes your stools to become hard and difficult to pass. One study that examined constipation amongst individuals in nursing home for three months found that 7% of the residents developed constipation, and a decreased fluid intake contributed to this.
PHYSICAL ACTIVITY
Engaging in physical activity decreases the risk of developing constipation. The colon responds to activity and good muscle tone is important for regular bowel movements. If the muscles in the abdominal wall are weak, passing stools may become more challenging. One study that conducted a systematic review and meta-analysis of nine randomized controlled trials on exercise therapy, involving 680 participants with constipation, indicated that exercise had significant benefits of improving the symptoms of constipation.
COFFEE
Not only does coffee taste phenomenal and help keep us awake, but it is also a remedy for constipation! Coffee stimulates the production of the hormone gastrin, which promotes digestion. Gastrin causes the release of hydrochloric acid and digestive enzymes by the stomach and the relaxation of the pyloric sphincter (between the stomach and small intestine). It is this pathway that results in defecation.
Sources:
https://www.eatright.org/health/wellness/digestive-health/tips-for-preventing-constipation
https://www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation
https://www.health.harvard.edu/diseases-and-conditions/common-causes-of-constipation
https://www.mcgill.ca/oss/article/health-nutrition/why-does-coffee-make-you-poop
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