Constipation is a common reason for seeking medical attention. A symptom rather than a disease, it is more common in women and in the elderly. It is defined as fewer than three bowel movements per week and may involve excessive straining, passage of hard or lumpy stools or a feeling of incomplete evacuation.
Constipation Causes
Many factors contribute to, or cause, constipation. Among these are drugs such as opiates, antacids, blood pressure medications and the minerals, calcium and iron. Other factors include lack of exercise and diet, specifically, inadequate fluid and fiber intake. Treatment usually involves supplemental fiber in the form of fiber laxatives such as bran and psyllium. Increasing your fiber intake with whole foods may provide additional benefit. Always speak with your doctor before beginning any new diet or treatment.
Role of Fiber
Fiber is defined as the nondigestible carbohydrates present in plants. Soluble fiber forms a viscous gel when mixed with liquid; insoluble fiber passes through the digestive track largely intact. Fiber-rich diets offer many health benefits including a decreased risk for constipation. The recommended daily fiber intake is 25 g/day for women and 38 g/day for men. However, most American diets are far lower in fiber. The average American consumes around 10 g of fiber per day.
How Blueberries Fit In
Blueberries are a good source of fiber. A 1-cup serving of raw blueberries, at just 84 calories, contains 4 g of fiber, or over 15 percent of the recommended daily intake. The soluble fiber present in blueberries can absorb 10 to 15 times its own weight in water, drawing fluid into your gut and increasing bowel movements. In addition, blueberries derive 85 percent of their weight from water, which makes eating them an easy way to increase fluid consumption.
Warning
Although inadequate fiber or fluid intake is the most common cause of constipation, conditions such as tumors, Parkinson disease and multiple sclerosis can contribute, as can metabolic and endocrine disorders. If increasing fiber intake does not relieve constipation, or if you notice blood or mucus in your stool, or suffer any other symptoms, consult your doctor for appropriate treatment.
References
- "Current Medical Diagnosis and Treatment"; Stephen J. McPhee; 2009
- "The Family Medicine Handbook"; Mark A. Graber; 2006
- "Eat for Life"; Joel Fuhrman; 2005
- "Biochemistry"; Pamela C. Champe; 2005
- LIVESTRONG.COM MyPlate
- University of Kentucky College of Agriculture: Water Content of Fruits and Vegetables
