Constipation is extremely common, with more than 4 million Americans reporting frequent bouts of irregularity, according to the National Digestive Diseases Information Clearinghouse. While fiber supplements and other laxatives can alleviate constipation, increasing the amount of fiber in your diet is the easiest and safest way to treat and prevent irregularity.
Constipation
If you don't have a bowel movement every day, this doesn't mean that you're irregular. The normal frequency of bowel movements varies from one person to another, according to the National Digestive Diseases Information Clearinghouse. You can have a bowel movement three times a week and not be constipated. Constipation is defined as having fewer than three movements a week. Small, dry stools that are hard to pass are also characteristic of constipation. Dehydration, inactivity and certain illnesses and medications can all cause constipation. But you probably have constipation because you don't get enough fiber in your diet, according to the Mayo Clinic website.
Fiber
Increasing the amount of fiber you eat and getting ample hydration are two easy ways to prevent irregularity. Fiber has a softening effect on stool, which allows it to move through your colon. Women should try to get more than 20 g dietary fiber every day. Men should get more than 30 g fiber. Numerous fruits, vegetables and whole-grain foods offer dietary fiber. The Linus Pauling Institute says some of the best for warding off constipation are wheat bran, artichoke hearts, spinach, stewed prunes and raspberries and blackberries. Dried peas and beans are particularly high in fiber. A cup of cooked kidney beans, lentils, split peas or navy beans has 13 g of fiber per cup or more.
Laxatives
Laxatives also work for constipation. But these can be used for only a short time. Fiber supplements are generally the safest laxatives, according to the Mayo Clinic. Like dietary fiber, these add bulk to your stool and soften it. Other laxatives may work in different ways. Oral osmotics collect water from your tissues and draw it into the colon to make stool pass more easily. Oral and rectal stimulants make your intestines contract to move stool along. Talk to your physician about the type of laxative that's best for you.
Cautions
The Mayo Clinic advises adjusting your diet and lifestyle to avoid and treat constipation before reaching for a laxative --- most people don't need one. Simply increase the fiber in your diet, drink plenty of water and get regular exercise. Some laxatives can be habit-forming. They can also lead to impaired bowel function. Stimulant laxatives are extremely potent and should be used for no longer than a week, according to MedlinePlus, a service of the U.S. National Library of Medicine.
Constipation is rarely serious. But if you've changed your eating habits and experience no relief, talk to your treating physician. Also see your doctor if you notice other symptoms, such as abdominal or rectal pain, blood in your stool or weight loss.
References
- Harvard School of Public Health: Fiber
- MayoClinic.com: Constipation; January 2011
- MayoClinic.com: Over-the-Counter Laxatives for Constipation; April 2011
- Linus Pauling Institute; Fiber; J. Higdon; December 2005
- National Digestive Diseases Information Clearinghouse: Constipation; July 2007
- MedlinePlus Drug Information: Stimulant Laxatives; February 2011
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