Eating foods low in fiber. Not drinking enough water (dehydration). Not getting enough exercise. Changes in your regular routine, such as traveling or eating or going to bed at different times.
Causes of secondary constipation are mainly related to organic diseases, systemic diseases or medications. Causes include: Obstruction of digestive tract ( such as cancer and stricture) Pregnancy.
Eating When you Have Constipation. Try these things to relieve your constipation: Do not skip meals. Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries.
Fruits contain water, sorbitol, fructose, fiber, and phytochemicals. Fruits thought to be useful for treating constipation are pear, grape, plump, and apple with peel, which are rich in fiber. Here, some fruits available in Korea will be considered, including green kiwifruit, prune (plum), banana, and persimmon.
"We all believe that caffeine can stimulate the muscles in our digestive system and cause easy bowel movement. But caffeine (especially excessive caffeine) also causes dehydration, which can give the opposite effect and lead to constipation. So, if you're constipated, avoid it or choose decaf," says Dr Dixa Bhavsar.
The normal length of time between bowel movements varies widely from person to person. Some people have them three times a day. Others have them just a few times a week. Going longer than 3 or more days without one, though, is usually too long.
If you do not pass any bowel movements for over one week, Dr. Bedford added that is an additional reason to seek medical attention. After seven days, your constipation may not necessarily be an emergency, but a healthcare provider can prevent the situation from becoming one.
Stress can cause changes in the release and action of the neurotransmitters in the bowel. These stress-related changes can directly affect your bowel function. This can result in constipation or loose stools.
Fecal impaction often occurs in people who have had constipation for a long time and have been using laxatives. The problem is even more likely when the laxatives are suddenly stopped. The muscles of the intestines forget how to move stool or feces on their own.
Food that includes more soluble fiber are oats, chia, barley, spinach, flax seeds, fruits, etc. Food that contains insoluble fiber are cereals, whole grains, legumes, vegetables such as broccoli, brown rice, etc.
“On the opposite end of the spectrum, fermented dairy products such as yogurt or kefir can improve gut health and may decrease the likelihood of constipation,” she notes.
How much water do you need to drink to relieve constipation?
Drink more water
"You should aim to drink between eight and 10 glasses of water or non-caffeinated drinks each day. And if you already are, two to four extra glasses of water a day may help ease constipation," says Dr.
Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat. Whole grains.
Try natural laxatives that work fast for constipation relief, which include: aloe vera, leafy greens, chia and flax seeds, high fiber fruits, probiotic foods, and coconut water. Also make sure to drink plenty of water/fluids when consuming natural laxatives, since these work with high fiber foods to help soften stool.
