Constipation and flatulence are both common gastrointestinal problems. Frequency of bowel movements vary from person to person, but constipation is defined as having fewer than three bowel movements in a week, and bowels that are dry and hard to pass. Constipation often results in gas as well, causing a distended abdomen, discomfort and pain. There are certain things you can eat and avoid to help relieve symptoms and discomfort and prevent them from recurring.
Causes
There are a number of things that can cause constipation, such as inadequate fluid intake or dehydration, inadequate amount of fiber in the diet, and ignoring the urge to pass a bowel movement. Other causes include lack of physical activity, changes in lifestyle such as traveling, medications, hormonal disturbances or anal fissures. In some cases, the constipation and gas can be caused by conditions like irritable bowel syndrome and hemorrhoids.
Treatment
In the majority of cases, both constipation and gas can be relieved by changes in your diet and lifestyle, such as increasing your fiber intake. Fiber forms soft and bulky stool that is easier to move and pass. Other examples include exercise and increased water and fluid consumption. If these changes don't work, your doctor may recommend that you take a laxative, stimulants, lubricants or stool softeners. However, these are a last resort and should be avoided because they can be habit-forming. Other therapies that have been known to work are massage therapy and acupuncture.
Fiber with Meals
There are several ways to add fiber to your meals. Increase your fiber intake gradually to prevent uncomfortable effects. In general, eat fresh and whole foods, which will not only help you with constipation but also can reduce gas and discomfort. One way to add fiber is to choose whole-grain products instead of those made from refined or white flour, or having brown rice instead of white rice. Another way is to add baked beans to your meals, soups or casseroles. Fruits and vegetables are also rich in fiber. Instead of having processed foods as snacks, eat more fruits and vegetables. Processed foods not only contain little amounts of fiber, they can increase flatulence. Finally, drink lots of fluids. Your body needs more fluids to process the extra fiber.
High-fiber Foods
High-fiber foods are those that have 4g of fiber or more per serving. These include high fiber cereals like All-Bran; dried beans or peas like cooked red beans, lentils, kidneys or black-eyed peas; vegetables like artichokes; and fruits like blackberries, raspberries and prunes. Finally, by leaving the skins of fruits and vegetables on, you can increase the amount of fiber you get from them.
Moderate Fiber Foods
Foods with moderate levels of fiber are those with 2 or 3g of fiber per serving. These include whole-wheat breads and bagels; most fruits like apples, apricots, bananas, and grapefruits; vegetables like beets, broccoli, Brussels sprouts, cabbage and carrots; and nuts and seeds like almonds and peanuts. Eat a variety of these throughout the day in all of your meals.
