Constipation can cause pain and discomfort. Stools may be hard and dry, with painful, infrequent bowel movements. Other symptoms can be embarrassing and uncomfortable, including bloating, gas and cramping. If you consume a high-carbohydrate diet, you may wonder why you are experiencing constipation, which carbs are supposed to prevent. Keep in mind that all carbohydrates are not the same.
Carbohydrates
Carbohydrates provide the body with energy and are available in many foods, including fruit, beans, vegetables, cereal, grains, rice, corn, bread, pasta, cake, cookies and pies. Carbohydrates can be whole foods or highly refined and processed. The body converts digestible carbohydrates into glucose, the primary energy source for the body, which is absorbed into the bloodstream. However, it is the undigestible carbohydrate, or fiber -- the part that is generally removed during processing -- that reaches the colon and helps prevent constipation.
Fiber
Processed foods, including white breads and pasta, typically contain little or no fiber. The human gastrointestinal tract cannot digest fiber, because we do not have the enzymes needed to break it down for absorption. It is the bulk, particularly due to insoluble fiber, of this undigested food component that pushes the stools through the intestines. Water-soluble fiber absorbs water, which provides moisture to the stool to keep it soft. The American Dietetic Association suggests consuming 20 to 35 g of total fiber everyday.
Treating Constipation
Constipation is generally a temporary problem that can be treated easily. Add fiber to your diet slowly by consuming fewer processed foods and more whole grains, fruits, beans and vegetables. Make sure you drink water throughout the day to prevent dehydration and dried stools. Physical activity can also help with constipation.
Other Causes
Inadequate fiber, fluid and physical activity are not the only causes of constipation. Certain medications can cause constipation, including pain medications, antacids, blood pressure medications, antidepressants, anticoagulants, diuretics and iron supplements. Talk to your doctor if you take these medications. Medical conditions can also lead to constipation, so if dietary changes do not solve the problem, discuss it with your doctor.
References
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Mayo Clinic; Constipation; January 14, 2011
- National Digestive Diseases Information Clearinghouse; Constipation; July 2007
- "Journal of the American Dietetic Association"; Health Implications of Dietary Fiber; Joanne L. Slavin; Ph.D., RD; October 2008
