Although the main symptom of celiac disease, or gluten sensitivity, is severe diarrhea caused by an auto-immune reaction to gluten proteins, chronic diarrhea and flaring of auto-immune reactions may cause damage to the small intestine. The result is constipation, another very common symptom of the disease. If you have a sensitivity to gluten, a protein found in wheat, barley and rye, it should be eliminated from your diet. However, by eliminating the most popular and common grains, your daily fiber intake is diminished. By including other, not-so-common grains, as well as other gluten-free sources of fiber, you make sure that your intestines are healthy, and prevent other diseases and complications that arise from having unhealthy intestines, such as bone disease or cancer.
Constipation and a Gluten-Free Diet
One of the most common symptoms of a celiac disease or a gluten sensitivity is constipation. Although counter-intuitive, chronic diarrhea and flaring of celiec disease symptoms can cause severe damage to the small intestine cells that absorb nutrients during digestion. When these cells are damaged, they are not very efficient in absorbing the passing food. Instead, they absorb what little they can, often just water and moisture. Thus, the food travels through the intestines, losing more and more moisture, leading to dark, difficult-to-pass stools and constipation. In addition, gluten is found in wheat, barley and rye, the most common grains. These grains are very high in fiber, and eliminating them from the diet usually decreases the amount of fiber that people with celiac disease eat every day. Low fiber in the diet is another big cause of constipation.
Recommended Foods
If you have a sensitivity to gluten, nutrition therapy will ensure that you avoid foods that contain gluten and may cause an adverse reaction, while also making sure that there is enough fiber and nutrients in your diet. Many other grains and plant foods are high in fiber and contain no gluten. Amaranth, arrowroot, buckwheat, cassava and quinoa are examples. Eating more beans, peas and lentils, nuts, and brown rice can help you increase your daily fiber intake. In general, vegetables that are green have a lot of fiber, and so do fruits with peels. Avoid boiling or cooking your vegetables too much, as this makes the vegetables lose most of their fiber and a lot of their vitamin and mineral content.
Lyfestyle Changes
One thing you can do to help relieve constipation is drink a lot of fluids. Make sure you are getting at least eight glasses of water per day. Try drinking a glass of warm water first thing in the morning. Warm water stimulates the intestine to start moving. Also, exercising at least three to four times a week helps relieve symptoms of constipation. When you are active, your body is active and efficient. Also, movement helps to stimulate the intestinesl. Finally, iron and calcium supplements tend to cause constipation. If you are taking these, consult with your doctor or dietitian about taking smaller doses several times per day instead of one large dose.
Tips for Adding Gluten-Free Fiber
Although the grains that contain no gluten are limited, choose the whole-grain alternative of those you can eat, such as brown rice and quinoa. Celiac disease results in sensitive intestines, so make sure you increase fiber intake little by little, allowing your body the chance to get used to what you eat. Legumes also have a lot of fiber and no gluten. Include more beans, peas and lentils in your diet. You can do this by adding beans or lentils to your stews or soups. Finally, eat fruits and vegetables with their peels and skins on. The skins and peels of fruits and vegetables contain most of the fiber.
Other Treatments
If lifestyle and dietary changes do not help to relieve your constipation, you may have to try alternative options. One such option is to try prune-based laxatives. These are very soft on your intestines while helping you pass your stools more easily. Stool softeners are a medication you can try if dietary and lifestyle changes are not working for you. Avoid taking them too often, as they make you intestine lazy and your body might become dependent on them. Finally, if you are having severe constipation that cannot be relieved by either diet or medications, or you haven't been able to go to the bathroom in more than one week, call your doctor immediately.
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