Constipation affects more than 4 million Americans, especially those who are elderly and pregnant women, according to the National Digestive Diseases Information Clearinghouse. It is one of the problems faced by people who suffer from irritable bowel syndrome, or IBS. Following an IBS diet may help to alleviate problems with constipation.
Foods
Different foods cause problems for different people with irritable bowel syndrome. Although foods do not cause IBS, they can make symptoms worse. Any food that makes you feel worse should be avoided. In general, you want to follow a diet that is high in fiber and low in fat. Gradually increase the amount of fiber and the amount of fluid in your diet until you are eating between 20 and 35 g of fiber per day and drinking at least 8 cups of water per day. Some foods that may cause a problem for those with IBS include dairy products, caffeine, alcohol, chocolate, fructose, sorbitol, barley, rye and wheat. Foods that cause gas also sometime increase IBS symptoms.
Features
The IBS diet involves eating smaller meals more frequently. Try eating three small meals and two snacks spread equally throughout the day. You should also chew your food thoroughly and eat slowly rather than rushing. Keep a food diary to determine which foods you need to avoid. Only remove foods from your diet if they cause you to feel worse on multiple occasions, and make sure to include other foods with similar nutritional profiles to those you are avoiding so you get the recommended amounts of vitamins and minerals in your diet.
Diet and Constipation
Consuming a diet high in fat and low in fiber is linked to constipation, so following the IBS diet should decrease your chances of constipation. Both soluble and insoluble fiber help with constipation, so check food labels to find the options with the most fiber. In general it is best to get your fiber through food rather than supplements. The easiest way to do this is to avoid highly processed grains and consume plenty of whole grains, fruits and vegetables.
Considerations
Diet is not the only risk factor for constipation or IBS. Not getting enough exercise, taking certain medications and problems with the intestine all increase the changes you will become constipated. Stress can make IBS symptoms worse as well.
Other Solutions
Dietary changes alone may not be enough to relieve constipation in everybody. If drinking more liquid and consuming more fiber do not solve your problem, try exercising more and making sure to leave plenty of time for bowel movements, since ignoring the urge can make constipation worse. In some cases, laxatives or stool softeners may be prescribed by your doctor to relieve your constipation.
References
- National Digestive Diseases Information Clearinghouse: Constipation
- University of Virginia Health System: Nutrition Considerations for the Patient with Irritable Bowel Syndrome (IBS)
- UPMC Health System: Irritable Bowel Syndrome Diet
- Family Doctor: Irritable Bowel Syndrome: Tips on Controlling Your Symptoms
