Constipation is not a medical condition but rather a symptom of a digestive problem. Once in a while you may not have a bowel movement for a day or two, but according to MedlinePlus, constipation is defined by having a bowel movement less than three times in a week. Constipation causes difficulty when passing stools and can cause pain in your abdomen, anus and stomach. Unless you have been diagnosed with a digestive disorder, changing your diet can help relieve your constipation.
Causes
Constipation is considered a common digestive problem in the United States, affecting more than four million people annually, according to the National Digestive Diseases Information Clearinghouse. The most common causes of constipation include age, lack of fiber in your diet, pregnancy, not drinking enough water, holding a bowel movement when you have to go and lack of physical activity. On occasion, traveling can cause constipation and changes in your bowel movements. More serious conditions that cause constipation include colon cancer, irritable bowel syndrome and mental health disorders.
Increase Fiber
One of the primary reasons you can develop constipation is from lack of fiber in your diet. Eating a diet high in fat and low in fiber can cause constipation. The most common fiber-rich foods include fruits, vegetables and whole grains. These foods contain soluble and insoluble fiber. Soluble fiber turns to a gel-like substance during digestion, while insoluble fiber remains completely undigested. According to the National Digestive Diseases Information Clearinghouse, Americans need 20 to 35 g of fiber daily, but on average they consume only 5 to 14 g daily.
Hydration and Exercise
If you are dehydrated or don't drink enough water in the day, your stool can become hard, compact and dry, making it difficult to pass. Increasing your liquid intake can help soften and bulk up your stool. Water, fruit juice, herbal teas and chicken broth are good liquids to increase in your diet. Avoid drinking beverages that contain alcohol or caffeine, because these substances can promote dehydration. Exercising daily can help promote healthy bowel movements. Find an activity that you enjoy and make it a daily priority.
Laxatives
Laxatives are intended to be used under a doctor's supervision and to treat occasional constipation. You should not use laxatives on a daily basis for long-term use. Some laxatives are habit-forming and can cause your intestines to become dependent on them.
