Constipation
Constipation is a common issue that can affect anyone, regardless of age, gender or race. It's not just uncomfortable—it can also lead to other discomforts such as bloating and abdominal pain. If left untreated, constipation can have serious health consequences such as hemorrhoids or even kidney stones. It can be uncomfortable and embarrassing, but the good news is there are plenty of ways to manage this condition through diet and lifestyle changes.
To help you along with your journey toward better digestion, we've compiled a list of tips for alleviating constipation naturally through dietary changes.
What Are The Causes Of Constipation?
There are many things you can do to prevent constipation from occurring in the first place and also they are things that causes and trigger it, these are:
Physical inactivity
If you're inactive, it's possible that the muscles in your digestive tract are underused. This can lead to constipation. Inactivity also causes blood vessels to become narrowed and stiffer, which makes it harder for waste products (like stool) to pass through them.
Exercise helps improve digestion by strengthening the muscles of the colon—the tube-like part of our digestive system that moves food through us—and increasing blood flow throughout our bodies. This increased blood flow allows more oxygen-rich fluid (hydrochloric acid) from stomach acids into the intestine, which promotes better digestion of food along with elimination of waste products such as gas bubbles or mucus from our body tissues during bowel movements.
Changes in routine
A change in routine can also cause constipation. If you regularly eat a lot of fiber, but then start eating more processed foods or fast food, your body may not be able to handle the extra bulk.
If you're taking medication that causes constipation (such as an opioid or painkiller), it's important to talk with your doctor about what steps they recommend to treat it before they stop being effective. This is especially true if you're taking more than one drug and have been told by a doctor that quitting them all at once might lead to severe symptoms like diarrhea and vomiting .
Medications
Your doctor may suggest taking a laxative to help you pass stool.
You may need to drink more water and use the bathroom more often if you have constipation.
Low-fiber diet
When you don't eat enough fiber, the stool becomes hard and difficult to pass. This can cause constipation for many reasons:
You're eating a low-fiber diet. If you don't get enough fiber in your food, it may not stay soft enough for long enough for your body to push it out of your intestines.
Your body isn't able to move things along efficiently due to health conditions like irritable bowel syndrome (IBS). Even if you're not suffering from IBS or another condition that causes constipation, eating less than 30 grams (1 oz) of dietary fiber every day is still considered "dietary underweight.
Traveling
Traveling can be a very stressful situation for your body. You may have just spent time away from home and now you're back in the same place where you used to live. This can cause a lot of changes, including the way your body feels and functions.
Traveling can also make it harder for you to eat properly while traveling because there are fewer options available than at home. If you're eating something that makes your stomach feel uncomfortable or full, that feeling will likely persist even after eating something new when back on your regular diet (or worse yet—not eating at all).
Traveling may also create problems sleeping patterns due to unfamiliar surroundings or noises outside of what was familiar before leaving town/country/state etcetera..
Ignoring the urge to have bowel movements:
Ignoring the urge to have a bowel movement is one of the most common causes of constipation. If you ignore your body’s signals, you will be unable to pass stool and may develop an obstructed colon or diverticular disease.
Here are some signs that you need to go:
Feeling bloated (inflamed stomach)
Feeling gassy (bloating)
Having stomach cramps
Things that can causes constipation or make it worse.
There are a number of things that can cause constipation or make it worse.
Physical inactivity. If you're not moving around enough, your bowel movements may become less frequent and hard to pass.
Changes in routine. It's also possible that something about your daily routine has changed, like eating out more often or having more time between meals than usual. This can lead to trouble passing stool because the body isn't used to getting rid of waste as quickly as usual (and so there aren't enough contractions).
Medications such as antidepressants and blood pressure medications may slow down digestion and make stools harder to pass through. Talk with your doctor if this sounds like what's happening with you before trying any other remedies listed here!
Dietary Management For Constipation:
What are the foods to avoid in constipation?
- When you're constipated, eating a diet that is high in fiber can help. In general, foods that are high in fat, sugar and salt (such as fast food) should be avoided completely.
- Avoid processed foods, dairy products and caffeine. Caffeine causes dehydration which can make constipation worse by reducing the amount of water in your colon (your large intestine).
- Alcohol also acts like a diuretic and can contribute to dehydration which will worsen constipation. While all forms of alcohol are harmful to the body on their own merits, some alcoholic beverages are particularly bad for those suffering from constipation: beer has been deemed one of the worst offenders when it comes to causing painful bowel movements due to its high level of maltose—a type of sugar found exclusively in barley-based drinks such as beer or ale; spirits such as whiskey contain higher levels of alcohol than wine or champagne do but they also contain less cellulose material compared with most other drinks so they tend not cause bloating as much either!
Eat more high-fiber foods
- You need to eat 25 to 30 grams of fiber a day. To see which foods have the most fiber, check out this handy guide from the Mayo Clinic.
- Try adding more high-fiber foods to your diet including whole grains, fruits and vegetables. You can also try eating more beans and lentils—they’re a great source of fiber!
You don’t have to give up your favorite breakfast cereal just because it’s low in fiber! There are plenty of options that will get you closer to your daily goal without sacrificing taste. Look for cereals that contain at least 3 grams per serving (1 cup).
Drink plenty of fluids
- Drinking plenty of fluids can help prevent constipation. You should drink at least 2 liters (about 8 cups) of fluids every day, and more if you exercise a lot or live in a warm climate.
- Water is the best fluid for your body because it helps keep all the tissues in your body moist and supple. Avoid drinking too much caffeine or alcohol, which can make it harder to have a bowel movement.
- Hot liquids may soothe sore throats, so try drinking hot water with lemon juice when you have one. They also help break down mucus that causes coughing and chest congestion, as well as reduce inflammation from colds and flu.
It can be tough to eat right when you're constipated. But a good diet is:
- When it comes to eating for constipation, the obvious first step is to make sure you're getting enough fiber in your diet. Fiber helps food move through your digestive tract more easily, which can help prevent constipation.
- It's also important to drink plenty of fluids and avoid alcohol, caffeine, carbonated drinks and dairy products if you have lactose intolerance.
- Spicy foods may not be helpful either—if they cause uncomfortable bloating or gas when they don't help with constipation at all!
Conclusion
Hopefully, this article has given you some helpful tips on how to eat right when you're constipated. It's not always easy to do, but it's important!