Like 14% of the population, you may experience a decreased frequency of passing stool, straining, hard or lumpy stools, or feeling blocked or unable to pass a stool.
Individuals may experience different symptoms. Constipation can be a temporary condition or a permanent condition.
There are many causes of constipation, but most often it is due to slow food movement through the digestive system. Certain foods can be helpful in constipation relief by increasing stool frequency, adding bulk and softening stool, decreasing transit time, increasing gut transit time, and decreasing intestinal transit time.
What’s Constipation?
Constipation is a condition that causes painful or difficult stool movements, along with small, dry and hard stool. The problem of constipation occurs when you experience bowel movements less than 3 times per week. But, if you miss one bowel movement per day, it doesn’t mean that you are constipated.
Constipation is common due to irregular eating habits and our lifestyle. Constipation is a medical condition that can vary from one person to the next. This may responsible for other underlying disorders.
What causes constipation?
Infrequent bowel movements can cause constipation. The colon becomes irritated when the person cannot properly empty their bowels or defecate. Indigestion is one of the common problems that will be caused due to eating a lot of processed food. Many other causes of constipation exist that are not well known. Constipation can lead to serious complications if it isn’t treated promptly. If you have constipation, it is important to know which foods you can eat. Scroll down for diet tips to relieve constipation.
Signs and symptoms of constipation
Each person has a different bowel movement, so the severity and symptom may vary. Some people experience constipation as a permanent condition, while others only occasionally experience it. If you had most of the below mentioned symptoms, then you will have constipation problem:
- Stools can be dry, hard, or lumpy
- Excretion pain and strain
- Even after passing stool, you can feel fullness.
If you continue to experience any of the following symptoms, it is important that you seek medical attention.
- Constant abdominal pain
- Vomiting
- Flatulence
- Fever
- Changes in bowel movements
- Bleeding from your rectum
- Lower back pain
- Inexplicable weight loss
Get enough fibre
Fibre is essential for good digestion. Your bowel movements will get smoothly if your fibre intake will be high throughout the day. However, if your diet is deficient in fibre, you will experience a decrease in bowel movements and other health problems. A dietician will recommend increasing fibre in your diet. This is the best nutrition tip to avoid constipation. Vegetables, fruits, legumes, beans, whole grain, nuts, seeds, and beans are the best sources of fibre. You can get essential nutrients by eating lots of fresh fruits and vegetables. The fibre in citrus fruits can also be beneficial for your colonic flora and digestive health. This promotes smooth stool and helps to increase good bacteria in your gut.
When should I see a doctor?
If constipation doesn’t improve after making the appropriate lifestyle and dietary changes, as well as treatment with over-the-counter medications such as Cenforce 100 , then a doctor should be consulted.
How to Avoid
Karlitz states that constipation can’t be caused by low-fibre foods. However, it is important to ensure you are getting enough fibre and water.
This can make certain diets less nutritious. You could become bloated if you eat very few carbs and avoid most fruits and vegetables. High-fat diets can also slow down things, as fat takes longer to digest. Take care when you take any pills. Certain medications, supplements and antacids, can cause problem of constipation.
Flax Seeds
Yes, flaxseed can also be used to treat constipation. Flaxseed converts water into a gel when it is eaten. This will make it easy in smoothing and lubricating your intestine for easy bowel movements. Flaxseed can also be helpful if you eat a low-fibre diet. These are rich in fibre, which can help with constipation.
Kiwi
Two grams of fibre are found in a single kiwi. According to, eating two kiwis per day can help with constipation.
For four weeks, researchers studied constipated adults who consumed two kiwis daily for four weeks. Participants reported using fewer laxatives and experiencing more bowel movements than in their pre-kiwi diets. They also felt less strain while going to the toilet.
Rye Bread
Well, if getting trouble with your toilet, then give a try rye bread for your favourite sandwich. Research has shown that rye is better at reducing constipation than wheat bread. People who consumed 240g of 100 percent whole-rye bread per day had stools that were more frequent and softened than those who ate wheat bread. One slice of bread contains approximately two grams of fibre.
Broccoli
This is a surprising fact. Research shows that constipation is more common in people who don’t enjoy vegetables and fruits. It’s no surprise that vegetables were included in this list.
Broccoli has a special ingredient that can help with poop. A cup of finely chopped raw broccoli contains around 2.4 grams of fibre.
Aloe Vera Juice
Aloe vera, a nutritious and healthy fruit, has many health benefits. Aloe vera is useful for both digestions and skin issues. It has been associated with constipation, diarrhoea and irritable intestinal syndrome. Aloe vera’s amazing anti-inflammatory properties combat gastrointestinal inflammation. It relieves constipation, diarrhoea, and IBS.
Green Vegetables
Healthy green vegetables are the key to many diseases. One of these is constipation. Broccoli, spinach, and brussel sprouts are rich in nutrients. All of them are known for great fibre content which is useful for your gut. This adds weight to the stool and makes it easier for the digestive tract to function properly.
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