Constipation is a common, if not uncomfortable and unpleasant, digestive problem. While it can have many causes, eating a diet low in fruit and fiber can lead to this condition. By adding more fruit to your diet, you may be able to relieve your symptoms of constipation and help prevent them from recurring. Talk to your doctor about your digestive concerns and discuss dietary changes with her before you employ them.
Definition and Causes of Constipation
Constipation is defined as either a difficulty passing stools or infrequent bowel movements. While normal bowel movements vary, you are most likely constipated if your stools are hard and dry, or if you pass them less than three times a week. This typically temporary condition can have numerous causes, including dehydration, inadequate dietary fiber, a sedentary lifestyle, and certain diseases and conditions. Some vitamins and medications can make you constipated as well.
Importance of Fiber
Getting enough fiber in your diet keeps your digestive system functioning properly, which in turn relieves and helps prevent constipation from occurring. Your daily fiber needs will vary according to factors such as your gender and age. But in general, aim to consume between 20 and 35 g of fiber in a day, unless you are otherwise advised by your physician. Good sources include vegetables, beans, whole grains, and both fresh and dried fruits.
Fruit for Relief
Many fruits can help relieve your symptoms of constipation. These include berries, peaches, plums, rhubarb, apricots and prunes. If you choose fresh fruit with edible skins, do not peel them, since the majority of the fiber is found in the skins. Dried versions of these fruits, such as raisins, can prove beneficial to you as well. To relieve constipation, increase your daily fiber intake with fruits and other good sources, as well as exercise regularly. In addition, drink an adequate amount of fluids to help your body process the fiber in the fruit you eat; this typically means consuming eight to 10 cups of water a day.
Additional Tips and Considerations
Lifestyle remedies, like eating more fruit, generally relieve constipation. But if you have not had a bowel movement in more than three days, are in pain, have blood in your stool, or feel nauseous or bloated, seek medical attention. Also ask your doctor how much fiber you need in a day, as well as what other lifestyle changes you can make to keep your bowels working properly.
