Constipation is a digestive disorder that is characterized by abnormal bowel movements. People suffering from constipation usually have less than three bowel movements per week and a feeling of incomplete emptying of the bowel, which can be accompanied by hard stools.
A few common causes of constipation are the consumption of a diet rich in fat or deficient in fiber content, low water intake, a sedentary lifestyle without much physical activity, pregnancy, and excessive use of laxatives.
The best ways to prevent constipation
Certain dietary and lifestyle changes can be really helpful in preventing constipation:
- Increase the daily intake of fiber: A diet low in fiber is one of the main causes of constipation, and increasing one’s fiber intake can significantly improve digestive health. Dietary fiber is naturally present in plant material, and the body cannot digest this fiber, but fiber provides bulkiness and softness to the stool.
- Fruits: An intake of fruits as part of the diet can provide sufficient fiber to the body. Certain foods like apricots, plums, berries, and prunes are rich in fiber.
- Vegetables: A regular intake of vegetables is a great way to achieve regular bowel movement and relief from constipation. They are rich in fiber and essential nutrients. These nutrients are needed for the good health of the digestive system. Swiss chard, spinach, lettuce, and kale are good options.
- Use whole grain: Refined foods like white flour and white rice can aggravate constipation. One can incorporate whole grains like barley, oats, quinoa, whole wheat, and brown rice in their diet to get relief from constipation.
- Herbal tea: Hot tea made of herbs and laxatives can be beneficial to those affected by constipation as it activates the digestive system. For example, anise tea can act as a laxative and antispasmodic. Fennel tea increases the activity of the digestive system by promoting intestinal contractions and is also a laxative.
- Exercise: A sedentary lifestyle and low physical activity are the most common causes of chronic constipation. Exercise stimulates the faster movement of stools through the intestinal tract, preventing excessive absorption of water from it. Excessive absorption of water from the stools makes it hard and reduces its movement. Exercise also increases the heartbeat and breathing, leading to an increase in the movement of the intestinal muscles, which promotes natural contractions.
- Avoid alcohol: Alcohol can cause severe dehydration by removing fluid from the body, and poor hydration can cause constipation.
- Avoid foods containing gluten: Certain individuals suffer from constipation when they consume gluten-rich foods. Gluten is a protein present in certain foods like wheat, spelt, barley and rye. If one feels that gluten is the culprit for their issue of constipation, they must consult a health practitioner before making any changes to their diet.
Constipation can be managed by changing certain lifestyle and dietary factors. One can consult a medical practitioner in cases of chronic constipation to find out the underlying cause.
