How to Prevent and Treat Constipation
An all-too-common ailment that a lot of people don’t like to talk about is constipation. But you should know that there are steps you can take to treat and prevent it. Keep reading to find out more about constipation including what it is, potential causes, and how to treat it with lifestyle changes.
What is constipation?
According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is:
Having fewer than 3 bowel movements per week
Having hard or dry stools
Having trouble passing or pain with passing stool
Feeling like not all stool has been passed
Most people have experienced occasional constipation at some point in their lives, but for some, it can be chronic.
Causes of constipation
Constipation can be caused by a variety of factors, including:
Sedentary lifestyle
Low-fiber diet
Certain medications
Certain health conditions
Pregnancy
How to treat and prevent constipation
In order to treat or prevent constipation, try to:
Eat less processed foods, including fast food, snack foods (chips, crackers), baked goods, and frozen meals
Eat more whole foods, like fruits, vegetables, whole grains, nuts, seeds, and legumes (beans and lentils)
Include probiotic-containing foods in your diet, such as yogurt or kimchi
Some people may benefit from a low-FODMAP diet. Check out my blog post from last week for more information on this!
Fiber
Fiber is what keeps your digestive system moving, so understandably if you aren’t getting enough of it, you may be constipated. Most Americans do not get enough fiber in their diets; men need about 38 grams per day and women need about 25 grams per day. Fiber comes from plant foods, so that’s why it’s so important to eat enough fruits, veggies, and whole grains every day.
| Food | Amount of fiber |
|---|---|
| 1 cup raspberries | 8 grams |
| 1/2 cup cooked black beans | 7.5 grams |
| 1/2 cup dry oats | 4 grams |
| 1 cup raw chopped cauliflower | 2 grams |
| 2 tbsp natural peanut butter | 2 grams |
Keep in mind that when you increase your fiber intake you want to do so slowly. If you drastically increase the amount of fiber in your diet, you’ll likely experience abdominal discomfort, bloating, and gas.
Other lifestyle factors
Diet of course plays a big role in treating and preventing constipation, but other things that can help include:
Getting regular exercise
Managing stress
If you continue to experience constipation despite making the lifestyle changes listed above, I’d recommend talking with your doctor.
Here are some of my favorite fiber-rich recipes:
As you can see, it’s not too hard to get enough fiber in your diet. Slowly increasing your intake of fiber can help prevent and treat constipation. What are your favorite fiber-rich foods?
