Constipation Prevention

 

One of the first things to address when looking at Constipation Prevention and treatment, is fibre intake.  It is recommended that an adult should have about 30g of fibre a day. Unfortunately, the majority of individuals fall well short of this.

 

Fibre, also known as roughage, is a form of carbohydrate that passes through the body relatively undigested.  It assists in pushing the food through the digestive tract, bulks up the food, and helps the promotion of healthy bacteria in the bowel.

 

Insoluble fibre – this type of fibre cannot be dissolved in water, and is the best type when it comes to constipation, as it adds bulk to the faecal matter, as well as speeding up the transit time.

Soluble fibre – This type of fibre does dissolve in water.  As it does this, it forms a more gelatinous substance.  In particular, it assists in the absorption of glucose, which is the body’s energy fuel.

 

Ways to increase your fibre intake include:

 

• Fresh fruit, preferably with the skin on.
• Fresh vegetables, particularly greens.
• Dried fruit.
• Wholegrain bread.
• Brown rice.
• Wholemeal pasta.
• Unrefined breakfast cereals.
• Nuts and seeds.
• Beans, ie kidney, lima. (Caution: Can cause flatulence in some people).
• Linseed.
• Psyllium.

Other ways to assist in Constipation Prevention and treatment include:

 

• Sufficient fluid intake – it is recommended to that you drink at least 8 x 250ml glasses of water a day.
• Undertake regular exercise to improve digestion.  Even 30 minutes of walking a day, would have a beneficial effect.
• Always answer the call of nature, if you need to go to the bathroom, don’t put it off for later!
• Decrease your intake of fatty foods, animal fats, and refined carbohydrates.
• Decrease your intake of caffeine and alcohol.
• Increase your intake of Vitamin C and Magnesium.  Vitamin C boosts the immune system, while magnesium helps to soften the faeces.
• Increase folic acid intake through supplementation and by increasing your intake of green leafy vegetables.
• Aloe Vera can assist in stimulating the bowel, and help to soften stools.
• Reduce stress. Yoga may be beneficial in treating constipation.
• Taking a probiotic supplement can help to promote the growth of good bacteria in the gut.

Laxatives are sometimes used to treat constipation. This type of treatment should always be used following the advice of a healthcare practitioner.  Laxatives can be of benefit in the short term, however caution should be taken when using them long term, as prolonged use can prevent essential nutrients from being absorbed, and can also lead to weakening of the muscles of the bowel.

 

Other treatments include:

 

• Milk of magnesium - also has a laxative effect, but is relatively gentle on the system.
• Medications containing methylcellulose - work to bulk up the faeces.
• Enemas - work by ‘washing out’ the bowel.  Always follow instructions carefully.

 

Find out more about the symptoms of constipation, and possible causes.