All of us know what constipation is, but not many know how to treat it. People often get anxious as they don’t know how to prevent this condition. This article aims to help readers understand what constipation is, what are its causes, and what foods one should consume if they are constipated.
What is constipation?
Constipation is the partial, or in rare cases, complete inability to pass stools or have bowel moments. It may also cause mild to extreme pain. Constipation can occur to anyone at any time, and generally, it is common in young people below the age of 20. The problem usually goes away in a day, though sometimes, in severe cases, it may take weeks to cure this condition.
What are the causes of constipation?
While the causes of constipation can vary depending upon one’s diet, age, and location, the common causes of constipation are as follows:
- Sudden changes to your diet or activities
- Inadequate consumption of water or fiber
- Eating a lot of dairy products
- Not being active
- Resisting the urge to have bowel moments
- Stress or tension
- Overuse of laxatives
- Medications such as strong painkillers, narcotics, antidepressants, iron pills, and any supplement taken in bulk
- Irritable bowel syndrome (IBS)
- Pregnancy
- Aging
- Other changes in the routine like the excessive intake of carbs or fats
- Other forms of disorders and diseases
What should one do if they experience these bowel problems for more than a day?
If you don’t wish to visit the doctor and want to treat your problem at home, it’s rather easy. Adopting a diet for constipation can go a long way of not only curing the problem but also preventing it in the future.
What should one consume if they have constipation?
Water
If you have constipation, you should drink a lot of water, irrespective of how severe your condition may be. Having around 67 ounces a day can help eliminate the problem.
Fiber
According to studies, women between 31 to 50 years should aim to eat at least 0.05 pounds of fiber daily, while men in that age range should eat about 0.08 pounds. And as we grow older, our bodies require lesser fiber than before. Women over 51 years of age need about 0.04 pounds of fiber, while men should get at least 0.06 pounds. If you need to increase your fiber intake, add it to your diet gradually to avoid bloating. You shouldn’t suddenly increase your intake from 0.02 pounds of fiber to 0.05 pounds. Younger people can have around 0.11 pounds of fiber every day. You can add the following fiber-rich foods to your diet to get relief from constipation.
Apples and prunes
Apples are rich in fiber. One medium-sized apple with the skin on (about 0.4 pounds) contains 0.01 pounds of fiber, which is 17% of the daily recommended intake. So, in this case, an apple a day can keep the doctor away. Prunes are another excellent alternative. You can also add kiwi and pears to your diet if you wish to get relief from constipation.
Oranges and citrus fruits
People with constipation must add citric foods to their diet. Rich in nutrients, oranges contain about 0.29 pounds of fiber as well. Thus, you must try and have oranges or other fruits like kiwis regularly.
Spinach and other greens
One must consider including leafy vegetables like spinach in their diet if they are facing the problem of constipation. Other than spinach, you can also have Brussels sprouts as it is not only rich in fiber but also an excellent source of vitamin C, vitamin K, and folate. If you don’t like the taste of these foods by themselves, you can add them to meals like a bowl of pasta, or a plate of stir-fried noodles.
Broccoli
Broccoli is one of the most healthy food items available. This green vegetable is a fantastic source of essential vitamins, protein, and fiber. Eating plenty of vegetables is necessary for good digestive health. Add a cup of cooked broccoli to any lunch or dinner to get an additional 0.01 pounds of fiber.
Nuts, berries and dry fruits
Doctors recommend adding a handful of nuts like pistachios, peanuts, almonds, or walnuts to your diet every day. Toss them into your yogurt, salad, or just munch on them as a midday snack to boost your fiber intake. They are an excellent source of protein and healthy fats, and just half a cup of almonds can give you almost 0.02 pounds of fiber. If you’re looking for a healthy snack that you can have on the go, you should pick a dried fruit like prunes.
Thus, these are the items that you can include in your diet to get relief from constipation. You can also ask your doctor for suggestions. However, if these dietary changes are not helping, you must go to a doctor as soon as possible.
