Constipation, which is defined as having fewer than three bowel movements per week, is one of the most common digestive complaints. While underlying medical conditions might cause constipation, the primary cause is poor diet. Incorporating the right foods and beverages into your diet can help alleviate constipation.
Fiber
Fiber, defined as the indigestible portion of plant foods, is well-known for its role in constipation treatment. Fiber helps pull water into your digestive tract, softening your stool and increasing its size and weight. Softer, bulkier stools are easier to pass.
You should aim to consume 20 to 35 g of fiber every day, depending on your age and your sex. A good way to determine your specific fiber needs is by your calorie intake. The Food and Nutrition Board recommends 14 g of fiber for every 1,000 calories you consume. For a 2,000 calorie diet, this is equivalent to 28 g of fiber daily. Good sources of fiber include whole grains, fruits, vegetables, nuts, beans and legumes.
Considerations
Different kinds of fiber supplements are available over-the-counter. While these fiber supplements might help relieve constipation, they do not provide any other vitamins or minerals. Because of this, it is best to meet your fiber needs through fiber-rich foods, which are also rich in nutrients. If you cannot adequately meet your fiber needs through your diet and you want to add a fiber supplement into your diet plan, consult your physician.
When adding fiber to your diet, do so gradually. Rapid increases in fiber intake can cause uncomfortable side effects such as flatulence, bloating and stomach cramps.
Beverages
Adequate fluid intake is also important in alleviating constipation. Aim to consume at least eight glasses of liquids per day. Consuming several cups of warm or hot liquids in the morning can be extremely beneficial. Water and herbal teas are best.
University of Washington Women's Health warns not to rely on juice or caffeinated beverages to cure constipation. While these types of beverages can stimulate a bowel movement, over time, your body begins to rely on them. This can actually make constipation worse over the long term.
Exercise
In addition to consuming adequate amounts of fiber and water every day, it is also important to get regular exercise. According to Medline Plus, exercise helps move fecal matter through your intestines and makes it easier for you to eliminate your stool.
Begin an exercise routine gradually, with 30 minutes of exercise a few times a week. Eventually work up to 30 to 60 minutes of moderate exercise on most days of the week.
