Although everyone’s bowel habits differ, constipation is generally defined as having fewer than three bowel movements weekly. In addition to elimination infrequency, constipation is also characterized by hard, dry, difficult-to-pass stools. Specific treatment for constipation depends on the underlying cause, but the proper nutrition plan will alleviate most cases.
Fiber
Fiber is an indigestible plant substance that helps promote regular bowel movements. Fiber works by pulling water into your digestive tract, increasing the bulk of your stool and decreasing the amount of time stool sits in your colon. Aim to consume 25 to 30 g of fiber every day. Good sources of fiber include beans, legumes, fruits, vegetables, bran, oats, brown rice and whole-grain breads.
Increase your fiber intake gradually over the course of a few weeks. If you add too much fiber at once, you may experience adverse side effects, such as abdominal cramps, bloating and diarrhea.
Fluid
Although often overlooked, fluid is a vital component of the nutrition plan for constipation. Fluid helps your body process fiber and contributes to the bulk of your stool, making it easier to pass. If you are constipated, drink 8 to 10 8 oz. glasses of fluid daily. The best fluids to choose from include water, juice, milk or sports drinks. Caffeinated beverages, like coffee and tea, should comprise no more than 50 percent of your fluid intake.
Drinking a room temperature glass of prune juice, then a hot liquid, often triggers a bowel movement.
Other Tips
In addition to what you eat and drink, it is also important to consider how you eat and drink. Try to eat your meals at around the same time. This gets your digestive tract on a regular schedule and may help trigger bowel movements. Instead of eating three large meals, spread your food intake into five or six small meals throughout the day. This puts less stress on your digestive system and may help reduce constipation. Divide your fluid and fiber intake throughout these meals.
Considerations
While many different types of fiber supplements are available over the counter, it is best to meet your fiber needs through your diet. Fiber supplements provide fiber but no other nutrients; whereas, fiber-rich foods are not only high in fiber but also in several important vitamins and minerals that keep you healthy.
If you regularly experience constipation or constipation persists for more than one to two days, contact your doctor.
References
- "The University of Texas MD Anderson Cancer Center"; Constipation: Managing with Nutrition; May 2011
- "American Dietetic Association"; Nutrition Therapy for Constipation
- "The New York Times Health Guide"; Diet - Constipation Nutrition; June 14, 2011
- National Digestive Diseases Information Clearinghouse: Constipation
