Constipation can be uncomfortable and can cause pain or lead to serious medical problems such as a bowel obstruction. If you are trying to remedy or prevent constipation, it is important to consider how your diet may be affecting how regular your bowel movements are. According to the National Digestive Diseases Information Clearinghouse, frequent constipation affects more than four million Americans each year.
Fiber and Constipation
A diet high in fiber can help to prevent constipation. In fact, reports the National Digestive Diseases Information Clearinghouse, most people do not have adequate fiber intake on a daily basis. The American Dietetic Association recommends the average adult consume 25 to 35 grams of fiber a day. Fiber can be found in fruits, vegetables and grains. The body cannot digest fiber; therefore it makes stool easier to pass through the bowels.
High Fiber Food
Fruits that are high in fiber include apples, peaches and pears. Vegetables include squash, broccoli, zucchini and spinach. Beans and peas are great protein sources that are also high in fiber. Breads and pastas that are whole grain are higher in fiber than white breads and pasta.
Fluids and Constipation
Many persons who are constipated may find that they do not have adequate fluid intake. Most adults should drink six to eight glasses of fluid a day. This helps to lubricate the stool and prevent the stool from being too dry and hard, which can cause constipation. Water is a great option for fluids. Vegetable and fruit juices can also help to meet your fluid needs. Avoid alcohol or caffeinated beverages, which can cause dehydration and contribute to constipation.
Other Considerations
Exercise is an important way of helping to keep the bowels moving regularly. Persons who are bed-bound or have impaired mobility have a higher incidence of constipation. Make sure that you engage in regular physical activity if you are able, especially if you are at risk for constipation.
When to Seek Help
Constipation may be a sign that there is another underlying medical problem. It is important that if you have severe symptoms like abdominal pain or if the constipation does not resolve after several days, you get evaluated by your doctor. There are certain medical conditions that can lead to constipation, while some medications can also contribute to constipation. Prior to taking over-the-counter medications to relieve constipation, talk to your doctor.
