What causes constipation. How can diet changes alleviate constipation symptoms. Which foods should be avoided when constipated. What natural remedies can help relieve constipation. How much fiber and water intake is recommended for preventing constipation. When should you seek medical help for chronic constipation.

Understanding Constipation: Causes and Symptoms

Constipation is a common digestive issue characterized by infrequent bowel movements, difficulty passing stools, and hard, dry stools. It can lead to discomfort, bloating, and abdominal pain. Understanding the causes and symptoms of constipation is crucial for effective management and prevention.

What are the main causes of constipation?

Constipation can be caused by various factors, including:

• Insufficient fiber intake
• Dehydration
• Lack of physical activity
• Certain medications and supplements
• Ignoring the urge to have a bowel movement
• Changes in routine or diet
• Medical conditions affecting the digestive system

Recognizing these causes can help individuals make necessary lifestyle changes to prevent and alleviate constipation.

How can you identify constipation symptoms?

Common symptoms of constipation include:

• Passing fewer than three stools per week
• Straining during bowel movements
• Hard or lumpy stools
• Feeling of incomplete evacuation
• Abdominal bloating and discomfort
• Decreased appetite

Recognizing these symptoms early can prompt individuals to take action and prevent the condition from worsening.

The Role of Diet in Managing Constipation

Diet plays a crucial role in preventing and managing constipation. Making informed choices about what to eat and what to avoid can significantly impact digestive health and regularity.

How does fiber intake affect constipation?

Fiber is essential for maintaining regular bowel movements. It adds bulk to the stool, softens it, and promotes movement through the digestive tract. There are two types of fiber:

1. Soluble fiber: Dissolves in water and forms a gel-like substance that helps soften stools.
2. Insoluble fiber: Adds bulk to the stool and helps it move through the intestines more quickly.

Both types of fiber are important for preventing constipation and promoting overall digestive health.

What is the recommended daily fiber intake?

The recommended daily fiber intake varies by age and gender:

• Adult men: 30-38 grams per day
• Adult women: 21-25 grams per day
• Children: Age in years plus 5-10 grams per day

It’s important to gradually increase fiber intake to avoid bloating and gas. Drinking plenty of water alongside increased fiber consumption is crucial for optimal results.

Foods to Eat When Constipated: Natural Remedies for Relief

Incorporating certain foods into your diet can help alleviate constipation symptoms and promote regular bowel movements. These natural remedies are often effective and have additional health benefits.

Which fruits are most effective for relieving constipation?

Several fruits are known for their laxative properties and can help ease constipation:

• Prunes and prune juice
• Kiwifruit
• Apples with skin
• Pears
• Berries (raspberries, blackberries, strawberries)
• Figs
• Citrus fruits (oranges, grapefruits)

These fruits are high in fiber, water content, and natural sugars that can help stimulate bowel movements.

What vegetables should be included in a constipation-relief diet?

Vegetables are excellent sources of fiber and other nutrients that can help combat constipation. Some of the best options include:

• Leafy greens (spinach, kale, collard greens)
• Broccoli and Brussels sprouts
• Artichokes
• Sweet potatoes
• Squash
• Carrots
• Beets

These vegetables provide a mix of soluble and insoluble fiber, promoting healthy digestion and regular bowel movements.

How can whole grains help alleviate constipation?

Whole grains are rich in fiber and other nutrients that support digestive health. Incorporating the following whole grains into your diet can help relieve constipation:

• Oatmeal
• Brown rice
• Quinoa
• Whole wheat bread and pasta
• Barley
• Bulgur

These grains provide both soluble and insoluble fiber, which can help soften stools and promote regular bowel movements.

Foods to Avoid When Constipated: Potential Digestive Disruptors

While some foods can help alleviate constipation, others may exacerbate the condition. Identifying and avoiding these potential digestive disruptors is crucial for managing constipation effectively.

Which foods can worsen constipation symptoms?

Several foods are known to contribute to or worsen constipation:

• Processed and fast foods
• White bread and refined grains
• Dairy products (for some individuals)
• Red meat
• Fried foods
• Alcohol
• Chocolate

These foods are often low in fiber and can slow down digestion, leading to constipation or worsening existing symptoms.

How do certain beverages affect constipation?

Some beverages can contribute to constipation or dehydration, which can worsen symptoms:

• Caffeinated drinks (coffee, tea, energy drinks)
• Carbonated beverages
• Alcohol
• Milk (for individuals with lactose intolerance)

While moderate consumption of these beverages may not cause issues for everyone, individuals prone to constipation should be mindful of their intake and ensure adequate water consumption.

Hydration and Constipation: The Importance of Adequate Fluid Intake

Proper hydration is crucial for preventing and alleviating constipation. Water helps soften stools and promotes regular bowel movements.

How much water should you drink to prevent constipation?

The general recommendation for daily water intake is:

• Adult men: About 15.5 cups (3.7 liters) of fluids per day
• Adult women: About 11.5 cups (2.7 liters) of fluids per day

However, individual needs may vary based on factors such as activity level, climate, and overall health. A good rule of thumb is to drink enough water to keep your urine pale yellow.

What are the best hydrating beverages for constipation relief?

While water is the best choice for hydration, other beverages can also contribute to fluid intake and potentially help with constipation:

• Herbal teas (especially those with senna or peppermint)
• Prune juice
• Warm lemon water
• Coconut water
• Clear broths

These beverages can help increase fluid intake while providing additional benefits for digestive health.

Lifestyle Changes and Natural Remedies for Constipation Relief

In addition to dietary changes, certain lifestyle modifications and natural remedies can help alleviate constipation symptoms and promote regular bowel movements.

How can exercise help relieve constipation?

Regular physical activity can stimulate bowel movements and improve overall digestive health. Aim for at least 30 minutes of moderate exercise most days of the week. Activities that can help include:

• Brisk walking
• Jogging
• Swimming
• Cycling
• Yoga (especially poses that target the abdominal area)

Exercise helps stimulate the natural contraction of intestinal muscles, promoting the movement of stool through the digestive tract.

What natural supplements can help with constipation?

Several natural supplements have been shown to help relieve constipation:

• Psyllium husk
• Ground flaxseed
• Chia seeds
• Probiotics
• Magnesium citrate

It’s important to consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.

When to Seek Medical Help for Constipation

While occasional constipation is common and can often be managed with lifestyle and dietary changes, chronic or severe constipation may require medical attention.

What are the signs that constipation requires medical intervention?

Seek medical help if you experience any of the following:

• Constipation lasting more than three weeks
• Severe abdominal pain
• Blood in the stool
• Unexplained weight loss
• Persistent changes in bowel habits
• Constipation alternating with diarrhea

These symptoms may indicate an underlying medical condition that requires proper diagnosis and treatment.

What treatments might a healthcare provider recommend for chronic constipation?

Depending on the cause and severity of constipation, a healthcare provider may recommend:

• Prescription laxatives or stool softeners
• Enemas or suppositories
• Biofeedback therapy
• Prescription medications to increase intestinal secretions
• Evaluation for underlying medical conditions

In some cases, more advanced treatments or procedures may be necessary to address severe or chronic constipation.

By understanding the causes of constipation, making appropriate dietary choices, staying hydrated, and implementing lifestyle changes, most individuals can effectively manage and prevent constipation. However, it’s important to recognize when professional medical help is needed to address persistent or severe symptoms. Remember that maintaining good digestive health is an ongoing process that requires attention to diet, hydration, physical activity, and overall wellness.

Constipation – self-care: MedlinePlus Medical Encyclopedia

Constipation is when you do not pass stool as often as you normally do. Your stool may become hard and dry, and it can be difficult to pass.

You might feel bloated and have pain, or you might have to strain when you try to go.

Some medicines, and even some vitamins, can make you constipated. You can get constipated if you do not get enough fiber, drink enough water, or get enough exercise. You can also get constipated if you put off going to the bathroom even though you have the urge to go.

Try to get to know your normal bowel movement pattern, so that you can prevent constipation and keep it from getting worse.

Exercise regularly. Drink more water and eat more fiber. Try to walk, swim, or do something active at least 3 or 4 times a week.

If you feel the urge to go to the bathroom, go. Do not wait or hold it in.

You can also train your bowels to be more regular. It may help to go to the bathroom every day at the same time. For many people, this is after breakfast or dinner.

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.

Many foods are good natural laxatives that will help you move your bowels. High-fiber foods help move waste through your body. Add foods with fiber to your diet slowly, because eating more fiber can cause bloating and gas.

Drink 8 to 10 cups (2 to 2.5 L) of liquids, particularly water, every day.

Ask your health care provider how much fiber to take each day. Males, females, and different age groups all have different daily fiber needs.

Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some of the fruits that may help. Do not peel fruits that have edible skins, because a lot of the fiber is in the skin.

Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice. Eat high-fiber cereals.

Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes (with the skin still on). Salads made with lettuce, spinach, and cabbage will also help.

Legumes (navy beans, kidney beans, chickpeas, soybeans, and lentils), peanuts, walnuts, and almonds will also add fiber to your diet.

Other foods you can eat are:

• Fish, chicken, turkey, or other lean meats. These do not have fiber, but they will not make constipation worse.
• Snacks such as raisin cookies, fig bars, and popcorn.

You can also sprinkle 1 or 2 teaspoons (5 to 10 mL) of bran flakes, ground flax seeds, wheat bran, or psyllium on foods such as yogurt, cereal, and soup. Or, add them to your smoothie.

You can buy stool softeners at any pharmacy. They will help you pass stool more easily.

Your provider may prescribe a laxative to relieve your constipation. It may be a pill or liquid. Do not take it if you have severe stomach pain, nausea, or vomiting. Do not take it for more than 1 week without consulting your provider. It should start to work in 2 to 5 days.

• Only take a laxative as often as your provider recommends. Most laxatives are taken with meals or at bedtime.
• You can mix powder laxatives with milk or fruit juice to make them taste better.
• Always drink plenty of water (8 to 10 cups, or 2 to 2.5 L a day) when you are using laxatives.
• Store your laxative medicine safely in a medicine cabinet, where children cannot get to it.
• Do not take any other laxatives or medicines before talking with your provider. This includes mineral oil.

Some people get a rash, nausea, or a sore throat while taking laxatives. Women who are pregnant or breastfeeding and children under age 6 years should not take laxatives without the advice of a provider.

Bulk-forming laxatives such as Metamucil or Citrucel can help pull water into your intestines and make your stools more bulky.

Contact your provider if you:

• Have not had a bowel movement in 3 days
• Are bloated or have pain in your stomach
• Have nausea or throw up
• Have blood in your stool

Camilleri M. Disorders of gastrointestinal motility. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 127.

Koyle MA, Lorenzo AJ. Management of defecation disorders. In: Partin AW, Dmochowski RR, Kavoussi LR, Peters CA, eds. Campbell-Walsh Urology. 12th ed. Philadelphia, PA: Elsevier; 2021:chap 36.

Iturrino JC, Lembo AJ. Constipation. In: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger and Fordtran’s Gastrointestinal and Liver Disease. 11th ed. Philadelphia, PA: Elsevier; 2021:chap 19.

• Fecal impaction
• Kidney removal
• Multiple sclerosis
• Radical prostatectomy
• Stroke

• Constipation – what to ask your doctor
• Daily bowel care program
• High-fiber foods
• Multiple sclerosis – discharge
• Stroke – discharge

Updated by: Linda J. Vorvick, MD, Clinical Professor, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

Browse the Encyclopedia

10 Best Foods To Eat To Avoid Constipation

Remember chatting with your friends about how you hadn’t pooped all week? Of course you don’t, because that conversation never happened. Constipation isn’t the most comfortable of topics. But for most women, occasional constipation is a part of life. 

Fortunately, what you eat goes a long way toward relieving or preventing the unpleasant condition. According to William Chey, MD, a University of Michigan professor and editor-in-chief of the American Journal of Gastroenterology, constipation is often the result of a fiber shortage. The average American eats 8 to 12 grams of fiber a day—not nearly enough, Chey says.  

Fiber needs vary from person to person. But a good target for women is 25 grams per day, while men should aim for 38 grams, says Arthur Beyder, MD, PhD, a gastroenterologist at Mayo Clinic. 

MORE: 13 Power Foods That Lower Blood Pressure Naturally

If you’re not getting enough fiber, be sure to increase your intake gradually to avoid gut troubles like bloating and gas, Chey says. Beyder recommends upping your fiber intake by 5 grams every 3 days until you reach the recommended amount. (Discover how restoring your good gut bacteria could help solve constipation and other hidden health issues.)

While fiber is paramount, there are lots of foods that aid (or ail) your constipation issues. Here are 10 foods to include in your diet—and 3 foods to avoid if you’re having poopissues. 

MORE: 12 Fish To Never Ever Eat 

1. Rhubarb
“Most people are not aware that if you eat a bunch of rhubarb, it makes you go to the bathroom,” Chey says. The senna and cascara compounds found in rhubarb can act as a natural laxative, he explains. Check out these 6 quick ideas for rhubarb.

2. Aloe
Like rhubarb, aloe contains gut-flushing senna and cascara. Pro tip: Add aloe to your smoothie or salad to get your GI train rolling again. 

3. Artichokes

The enzymes in your digestive system can’t break down fiber, which is why fiber helps you stay regular, Beyder explains. A cooked artichoke packs a whopping 10 grams of fiber. Research from the World Journal of Gastroenterology shows insoluble fiber—the kind in ‘chokes—has a bulking action that produces more consistent elimination. (Check out the easiest way to prepare an artichoke.)

Media Platforms Design Team

MORE: The 6 Healthiest Protein Powders For Your Smoothie

4. Legumes
Lentils and black beans pack a hefty amount of fiber into small packages. A cooked cup of each yields 15 grams or more, according to resources from Mayo Clinic.  

5. Peaches

You may still be able to pick up peaches at your local outdoor market. Chey says these and other “market fruits”—stuff you’d typically find at farmers’ markets, as opposed to bananas, kiwis, and tropical fruits—often contain sugars that are not well absorbed, and so help move waste through your system. 

Media Platforms Design Team

6. Nuts
Chey says nuts are a great source of—you guessed it—fiber. Nuts are also healthy sources of magnesium. That’s big, because a diet low in magnesium may contribute to constipation for those who also have a relatively low intake of dietary fiber, according to research published in the European Journal of Clinical Nutrition. 

MORE: The Easiest Homemade Pizza Dough You’ll Ever Make

7. Grapes

Just 10 grapes provide 2.6 grams of fiber, Beyder says. Popping these as an afternoon snack is an easy way to smooth out your regularity issues.

Media Platforms Design Team

8. Apples
For those in climates where apple-picking season is in full force, rejoice! Beyder says apples are a solid fiber source. A medium-size apple contains 4.4 grams, according to the USDA. 

9. Whole Grains
Oats, bran, barley, brown rice, and rye are all fiber champs. (Check out this easy guide to cooking whole grains.) Among whole grain breads, rye in particular relieves mild constipation, per a 2010 study from Finland. To spot foods with lots of whole grains, look for the Whole Grain Council’s stamp of approval. 

MORE: Top 10 Cholesterol-Fighting Foods

10. Coffee
Caffeine is a stimulant that causes the smooth muscle cells that populate your GI tract to contract, Beyder explains. That’s why your first sip of coffee may send you scurrying to the restroom. But be careful: Caffeine can be mildly dehydrating. If you’re already constipated, drinking coffee could make your problem worse. 

Foods to Avoid
For those already struggling with constipation, Beyder and Chey both recommend avoiding red meat. It’s high in iron, which can contribute to constipation. Calcium-containing foods—such as milk and cheese—can cause constipation for some, Chey says. And Beyder also recommends avoiding fried foods. “Proteins and fats stimulate release of gut hormones that slow down the gastrointestinal transit,” he says. 

How to eat right for constipation and irregular stools: basic diet

Contents

• 1 Nutrition and diet for constipation and irregular stools: basics and recommendations
  • 1.1 Essentials for proper diet for constipation and irregular stool
    90 005 1.1.1 Proper diet
    • 1.1.2 What should be excluded?
    • 1. 1.3 Moderate protein intake
    • 1.1.4 What should be added to the diet?
  • 1.2 Understanding constipation and irregular stools
    • 1.2.1 Constipation
    • 1.2.2 Irregular stools
  • 1.3 How does a healthy lifestyle help prevent bowel problems?
  • 1.4 What is the right diet for constipation and irregular stools?
    • 1.4.1 Increase your water intake
    • 1.4.2 Increase the amount of plant foods
    • 1.4.3 Meal regularity
    • 1.4.4 Pay attention to protein
    • 1.4.5 Avoid fatty and spicy foods
  • 1.5 What should be avoided in the diet for constipation and irregular stools?
  • 1.6 Which foods help with constipation and irregular stools?
  • 1.7 Dietary fiber and its effect on digestion
  • 1.8 Importance of fluid intake for constipation and irregular stools
  • 1.9 Good eating habits to help avoid constipation and irregular stools
    • 1.9.1 Eat regularly 90 010
    • 1. 9.2 Drink enough liquid
    • 1.9.3 Add more fiber to your diet
    • 1.9.4 Avoid fatty and overly sweet foods
    • 1.9.5 Eat kefir and yogurt
    • 1.9.6 Avoid fast food

    90 010

  • 1.10 Definite time to go to the toilet
  • 1.11 The importance of seeing a doctor for irregular stools and constipation
  • 1.12 Conclusions
  • 1.13 Related videos:
  • 1.14 Q&A:
    • • 1.14.0. 1 What foods should be excluded from the diet for constipation?
      • 1.14.0.2 What foods should I eat for constipation?
      • 1.14.0.3 How often should I eat if I have constipation?
      • 1.14.0.4 Which beverages should be taken for constipation?
      • 1.14.0.5 What diet should be followed for irregular stools?
      • 1.14.0.6 Can diet help with constipation and irregular stools?

Learn about the basic principles of nutrition and diet for constipation and irregular stools. Tips for choosing foods and eating habits to improve bowel function and get rid of stool problems.

Constipation and irregular stools are gastrointestinal disorders that cause discomfort and inconvenience to many people in everyday life. Fortunately, these problems can be solved with proper nutrition and lifestyle. However, not everyone knows which foods help fight irregular stools, and which, on the contrary, worsen the situation. Therefore, in this article we will talk about the basics of a diet for constipation and irregular stools.

Proper nutrition for constipation and irregular stools is based on two principles: increasing the intake of dietary fiber and maintaining the water balance in the body. In general, this means eating more fresh fruits, vegetables, grains and enough water.

It is also important to limit your intake of fatty, fried, salty, and canned foods, as these foods can cause constipation and disruption of the digestive tract. Instead, eat lighter, more digestible foods such as fish, poultry, grains, fruits, and vegetables.

The basics of proper diet for constipation and irregular stools

Proper diet

To get rid of constipation and irregular stools, you need to properly adjust the diet. It is necessary to eat a lot of vegetables and fruits containing fiber, which helps improve digestion and stool. You should also drink enough water to activate peristalsis and facilitate the process of defecation.

What should be excluded?

For constipation and irregular stools, avoid foods that cause constipation and slow down bowel movements. Foods such as white bread, confectionery, and fatty and fried foods can lead to the formation of stool stones and make it difficult to have a bowel movement.

Moderate protein intake

For constipation and irregular stools, moderate consumption of protein foods such as meat, fish, eggs and dairy products. They can lead to intestinal congestion, so limit your intake and replace them with plant-based foods such as legumes, nuts, and seeds.

What should be added to the diet?

In order to improve peristalsis and speed up the bowel movement, it is highly recommended to include fiber-rich foods such as berries, fruits and vegetables in the diet. You can also add prebiotic-rich foods like yogurt and kefir to your diet, which can help improve bowel function.

Understanding constipation and irregular stools

Constipation

Constipation is a condition where the intestines do not empty stool properly. As a result, feces stay too long in the intestines, waiting to be expelled. This can lead to increased absorption of water from the stool, making it drier and harder. Constipation is usually associated with stools that pass less than three times a week. Symptoms of constipation may include difficulty in defecation, abdominal pain, and not feeling like a full bowel movement.

Irregular stool

Irregular stool is a change in stool pattern. Usually a person should have one to three stools per day. But if these numbers decrease or increase, it may be evidence of irregular stools. Symptoms may include constipation or diarrhea, unusual amounts of productive waste, and pain and discomfort in the intestines.

Both of these conditions can be caused by poor diet, physical inactivity, stress, and a number of other factors. Avoiding unhealthy habits and following the right diet can help eliminate these problems.

How does a healthy lifestyle help prevent bowel problems?

Proper nutrition and a healthy lifestyle help to strengthen the body and prevent many diseases, including stool problems. The body needs a sufficient amount of vitamins, proteins, fats, carbohydrates and minerals for the proper functioning of the intestines.

Regular exercise and physical activity help improve circulation and bowel function, preventing constipation and loose stools.

In addition, it is necessary to control the level of stress, as it can negatively affect bowel function and cause stool problems. Regular rest, meditation, and other ways to relax can help combat stress and improve your overall quality of life.

• TOTAL: A healthy lifestyle that includes proper nutrition, physical activity, stress management, and increased water intake will help prevent many stool and general health problems.

What is the right diet for constipation and irregular stools?

Increase your water intake

It is important to keep your diet in balance. However, as practice shows, the first thing you need to pay attention to is fluid intake. Doctors advise daily water intake of about 8 glasses.

Increase the amount of plant foods

Another important component of a proper diet for constipation is the presence of a large amount of fiber in food. Fiber is found in vegetables, fruits and whole grain breads, as well as legumes and nuts. Aim for about 25-30 grams of plant foods per day.

Meal regularity

It is also worth eating regularly and not skipping meals. It is especially important to include breakfast and snacks in your diet. However, it is worth limiting the amount of food consumed.

Pay attention to protein

An important nutrient for constipation and irregular stools is a sufficient amount of protein, which is found in meat, fish, eggs, cottage cheese and other dairy products. At the same time, you should not increase the consumption of meat and fish, as this can worsen the situation with constipation.

Avoid fatty and spicy foods

Also avoid fatty, spicy and fried foods, which can only worsen the situation by increasing constipation. Instead, it is better to prepare dishes that can be steamed, grilled or boiled in water.

What should be avoided in the diet for constipation and irregular stools?

For constipation and irregular stools, avoid foods that can cause additional problems and aggravate the situation. One of these foods is fatty foods. Fat inhibits the digestion process, which can lead to stagnation in the intestines and constipation.

Avoid foods that are high in starch, such as potatoes, pasta, white rice. They slow down the digestion process and can contribute to constipation.

Limit your intake of caffeine and alcohol as they act as diuretics, increasing kidney function and leading to dehydration and increased risk of constipation.

1. Avoid fatty foods
2. Limit sucrose and fructose
3. Avoid starchy foods
4. Watch your caffeine and alcohol intake

What foods help with constipation and irregular stools?

To get rid of problems with bowels and stools, it is important to make a correct diet and include the following products in it:

• Vegetables and fruits. Vegetables and fruits rich in dietary fiber can help with regular bowel movements. The best choices are apples, peaches, pears, bananas, carrots, cabbage, cucumbers, and beets.
• Cereals. Include more grains in your diet, such as oatmeal, rice, buckwheat. They contain a lot of soluble dietary fiber, which helps improve intestinal motility.
• Fermented foods such as yogurt, kefir and kimchi contain probiotics that restore beneficial microflora in the intestines and help normalize stools.
• Nuts and seeds. Nuts and seeds are rich in dietary fiber and may help improve digestion. The best choices are hazelnuts, pistachios, flax seeds and chia.

Foods to avoid Replace with

Dietary fiber and its effect on digestion

Dietary fiber is a component of plant foods that is not broken down in the stomach and is not absorbed by the intestines. Its presence in the diet helps to improve intestinal motility and prevent more serious stool problems.

For irregular stools, it is recommended to increase the amount of fiber in the diet, preferring vegetables, fruits, berries, cereals and other plant products. However, it is important to remember the measure – too much fiber can worsen the situation and lead to more serious problems with the stool.

The importance of fluid intake for constipation and irregular stools

For constipation and irregular stools, fluids play an important role in the process of digestion of food and improve bowel function. Lack of fluid in the body can lead to stagnation of feces and the formation of hard stools, which further impairs bowel function. Therefore, it is recommended to drink enough liquid every day, especially for those who suffer from constipation.

Along with water, drinking fresh fruit and vegetable juices can be helpful. They contain many vitamins and minerals that improve bowel function and stimulate peristalsis, which contributes to normal bowel movements. However, you should not get carried away with juices, as excess fructose can lead to constipation.

For those who do not like to drink water, some types of tea, such as green, chamomile or mint, may be helpful. They help improve bowel function and promote normal peristalsis. However, tea should not be drunk too often, as it can have a diuretic effect and lead to dehydration of the body, which impairs bowel function.

In general, for proper bowel function it is necessary to drink enough liquid every day. But it should be remembered that excess fluid can also lead to problems with bowel function, so you should not get carried away and drink large amounts of fluid.

Good eating habits to avoid constipation and irregular stools

Eat regularly

One of the main ways to avoid constipation and irregular stools is proper nutrition. This includes eating food daily and sticking to a regular eating schedule. Eat on a schedule so your stomach can get used to processing food at a specific time.

Drink plenty of fluids

Drinking enough fluids is very important for constipation. The fluid helps to loosen the intestines so that the intestinal walls can contract more easily and move stool through the intestines. It is recommended to drink at least 8 glasses of water a day.

Add more fiber to your diet

Foods high in fiber help improve bowel function and prevent constipation. Increase the amount of fruits, vegetables, grains and legumes in your diet.

Avoid fatty and too sweet foods

Fatty and too sweet foods can cause constipation and irregular stools. Avoid eating foods high in fat, sugar and salt. Try also to reduce the amount of hardened food in your diet, such as meat and cheese.

Eat kefir and yogurt

Kefir and yogurt are high in probiotics, which can help improve digestion and relieve constipation. It is recommended to consume at least one serving of kefir or yogurt every day.

Avoid fast food

Fast food can be high in fat, salt and sugar, which can lead to constipation and irregular stools. Avoid fast food, ready meals and convenience foods.

Definite time to go to the toilet

Going to the toilet is a natural process that should occur when a person has accumulated enough stool in the intestines to eliminate it. The frequency and time of going to the toilet is individual for each person and depends on many factors, such as nutrition, physical activity, age and health.

The only thing that can be done to go to the toilet regularly is to create conditions for the normal functioning of the intestines. To do this, you need to eat right, drink enough fluids, engage in physical activity and avoid stressful situations.

If you have problems with constipation and irregular stools, it is best to consult a doctor or nutritionist to develop an individual meal plan and daily routine that will take into account your health and body characteristics.

Importance of seeing a doctor for irregular stools and constipation

Irregular stools and constipation can be signs of serious conditions that require medical attention. Therefore, it is important to consult a doctor at the first suspicion of problems with the stool.

The doctor can prescribe the necessary examinations and determine the causes of irregular stools and constipation. In some cases, simple changes in diet, physical activity, or medication can help resolve the problem. In other cases, more serious medical procedures may be required.

Without timely medical attention, stool problems can lead to poor health and chronic diseases. Therefore, you should not postpone a visit to the doctor if you have problems with the stool.

Conclusions

Nutrition plays an important role in maintaining a regular bowel movement and overcoming constipation. It is recommended to increase the intake of foods rich in vegetable fibers, which leads to an increase in stool volume and improved intestinal motility.

It is necessary to monitor the level of fluid in the body. It is very important to drink enough water and to reduce the consumption of alcohol and coffee, which can worsen the situation.

You also need to monitor the quality of the food you eat. It is recommended to give up fatty and fried foods, which can help speed up the processes in the intestines. At the same time, you need to increase the intake of foods rich in proteins, such as meat, fish, eggs.

• It is also important to include vegetables and fruits in your diet. They contain water and fiber, which can relieve constipation. It is also important to increase the amount of potassium-rich foods in the diet, from which bananas can be isolated.
• We must not forget about a competent diet. You need to eat on schedule, in small portions, do not overeat and do not eat food 3-4 hours before bedtime.
• All of the above suggestions can help solve the problem of constipation. If the problem persists, seek medical attention. He will help you choose an individual diet and, possibly, prescribe medications to speed up the stool.

Related videos:

Q&A:

Which foods should be eliminated from the diet for constipation?

For constipation avoid foods rich in fat and simple carbohydrates such as: high-fat dairy products, fast food, confectionery, white bread, fried foods, smoked meats, sugary drinks and alcohol.

What foods should I eat for constipation?

For constipation, eat foods rich in fiber and plant fibers, such as: vegetables, fruits, berries, greens, whole grains, high-quality foods (chicken, fish, eggs), nuts and dried fruits. It is also important to drink plenty of water.

How often should I eat if I have constipation?

If you are constipated, eat at least 3-4 times a day to keep your bowel moving. But do not overeat and overload the stomach. It is also recommended to eat food at the same time every day, this will help the body to establish the mode of operation of the intestines.

What drinks should I drink for constipation?

For constipation, you should drink enough water (at least 1.5 liters per day), as well as pure natural juices, low-fat kefir, yogurt, green tea. It is not recommended to consume carbonated drinks and too sweet fruit juices.

What diet should I follow for irregular stools?

If you have irregular stools, you should follow a diet rich in fiber and vegetable fibers, as this will help the stool to pass out of the body without problems. Eat more vegetables, fruits, whole grains and drink more water. It is also recommended to consume foods rich in probiotics.

Can diet help with constipation and irregular stools?

Yes, a proper diet can help with constipation and irregular stools. With proper nutrition, the body receives enough fiber and water, which contributes to the normal functioning of the intestines. It is also important to eat foods rich in probiotics, which help to improve the functioning of the intestinal microflora. But, of course, if the symptoms continue, you need to see a doctor.

What diet should be followed for constipation

August 22, 2022

22.08

6 minutes

6 minutes.

7407

27

1

Updated: August 22, 2022

Updated 22.08

Up to half of the adult population and one in three children in developed countries suffer from stool retention. As we get older, this problem only gets worse. Problems with the separation of the contents of the large intestine can be caused by both diseases and malnutrition. We understand why constipation occurs and whether products for constipation in adults can improve stool.

Article content

1. What is constipation
2. Why constipation occurs
3. How diet affects stool
4. Basic principles of nutrition for constipation in adults
5. FAQ
6. Expert opinion

What is constipation

The food that enters our body goes through a series of successive chemical transformations. These transformations are called digestion. It involves various enzymes that are produced by various glands that are part of the gastrointestinal tract. During the digestive process, complex substances from food are transformed into simple ones. They are the ones that get into the blood.

However, our body can not completely break down all the complex molecules that are in food. As a result, a plastic mass is formed in the large intestine from undigested food residues. This mass is called feces. It gradually accumulates in the large intestine, and then freely leaves it. This process is called defecation.

If, for some reason, the feces change their consistency, it accumulates significantly in the large intestine, which makes it impossible for a person to empty the intestines normally, they speak of constipation. In addition to difficulty passing stool, it is also accompanied by pain, the need to push to go to the toilet, and a feeling of heaviness.

Why constipation occurs

Constipation is considered a functional disorder in the gastrointestinal tract. In the International Classification of Diseases, it has the code K59.0. This disorder is equally common in both women and men. Constipation in an adult most often occurs for these reasons:

If constipation arose spontaneously and once, they speak of the acute nature of the disease. If difficulties with defecation persist for 3-6 months, they speak of the chronic nature of the stool disorder. In this case, you should definitely consult a doctor to find and eliminate the cause of constipation.

Book an online consultation if you are at risk for constipation. Our doctors will tell you via chat or phone what to eat for constipation and what can be done to prevent problems with bowel movements.

How diet affects stool

However, the most common cause of constipation is malnutrition. If the diet contains a large amount of foods that strengthen, and there is a lack of those that weaken, a person will sooner or later face constipation. What mistakes are made most often?

1. Lack of liquid in the diet. Water absorption takes place in the large intestine. If a person does not drink enough water, then the feces can dry out, which is why constipation occurs.
2. Frequent dry food. Liquid is needed to wet the food coma. If a person often eats dry food and does not drink food, this leads to the formation of too dry feces, which are difficult to separate and injure the mucous membrane.
3. Excess carbohydrate food. A large amount of carbohydrates overloads the gastrointestinal tract, leads to a change in microflora and increased gas formation, and also affects intestinal motility.
4. Fiber deficiency. Fiber has two functions. On the one hand, it is food for beneficial bacteria, which provide a constant microbial composition. On the other hand, it stimulates peristalsis and helps normal digestion.
5. The predominance of fast food and semi-finished products in the diet. Fast food and convenience foods are highly processed foods. These foods are often high in carbohydrates and very low in fiber.

Thus, if the daily diet contains a small amount of foods that weaken the intestines, this leads to a violation of the motility and microflora of the gastrointestinal tract, which will sooner or later lead to constipation. To remedy the situation, you need to include products for constipation in the diet.

Read also
How to restore the intestinal microflora?

General principles of nutrition for constipation in adults

It is not necessary at the first sign of constipation to run to the pharmacy for a laxative. A kind of addiction quickly develops from such drugs. And when you refuse to take such drugs, constipation occurs again. If you have problems with the stool, a diet for chronic constipation is recommended. It includes not only laxative products, but also a special diet.

How to make a diet? What foods can and cannot be eaten with constipation?

1. You need to eat often, in small portions, so as not to overeat.
2. You need to drink at least 30 ml of fluid for every kilogram of body weight, while this amount includes juicy fruits, soups and other drinks, including tea and coffee.
3. Include laxative foods in the diet: fresh fruits, vegetables and herbs, kissels, sour-milk and dairy products, mucous products, cereals.
4. Exclude from the diet foods that are difficult to digest – fried, fatty, nuts, mucous porridges (rice, semolina), confectionery, flour and astringent fruits (blueberries, quince, persimmons, melons).
5. Do not forget about physical activity – walk, do warm-ups, if the work is sedentary, ride a bike and swim.
6. Do not endure for a long time when you want to go to the toilet. Prolonged holding can lead to sphincter spasm and subsequent stool problems.

If, despite a change in diet and lifestyle changes, constipation persists, it is imperative to consult a doctor to rule out pathological causes of stool disorders.

Important! In some types of constipation, an abundance of fiber can lead to intestinal irritation and increased pain in it. In this case, vegetables and fruits should be consumed in puree form. But they should still be a lot in the diet.

FAQ

How do I know if I’m constipated?

+

Constipation is called such a violation of defecation, in which there is no stool for several days, and the act of defecation itself causes difficulties – you need to push, pain and bleeding occur when feces are discharged. The stool itself is hard and dry and collects in balls. In this case, constipation can be accompanied by pain in the abdomen, increased gas formation and bloating.

Why does constipation develop?

+

The most common cause of constipation is an unhealthy diet. Also, congenital anomalies of the gastrointestinal tract, injuries, pathologies of the nervous system, acquired diseases of the intestines and stomach, severe stress, hormonal changes, and pregnancy can lead to stool disorders.

What can not be eaten with constipation?

+

With constipation, it is necessary to exclude from the diet fixing and indigestible foods. These include cheese, fatty meat and fish, nuts, slimy cereals, legumes, fresh cabbage, flour (pasta, dumplings and dumplings, pastries and white bread), astringent fruits.

What foods can you eat for a good stool?

+

Foods that help with laxatives and help with constipation help to establish a regular bowel movement. This list includes fresh vegetables and fruits, kissels, milk and dairy products, green tea, some dried fruits, such as prunes and dried apricots, kiwi, grapes and much more.

What foods have a laxative effect?

+

A laxative food is considered to be a food that improves intestinal motility and maintains a healthy intestinal microbiome. For example, foods rich in fiber, dairy products (kefir, fermented baked milk, cottage cheese) help with constipation. Plums in any form are considered the best such product.

Expert opinion

Constipation is understood as a functional violation of defecation, in which the feces are difficult to pass and change their consistency to hard and dry. Some diseases play a role in its occurrence. But mostly constipation occurs with malnutrition. To fix the stool, you need to find the cause of the constipation and include laxative foods in the diet.

We publish only verified information

Article author

Esakova Ekaterina Yurievna

general practitioner • gastroenterologist

Experience 4 years

Consultations 3228

Articles 168

Many years of experience in the diagnosis, treatment and prevention of diseases of the gastrointestinal tract. Recommendations, clarification of symptoms, recommendations for laboratory diagnostics, interpretation of tests and ultrasound results.

Sources

1. …
   Makhov V. M., Beresneva L. A. Systemic factors in chronic constipation. Attending doctor. – 2005. – No. 2.
2. …
   Vasiliev, Yu. Functional constipation: possibilities of rational therapy / Yu.V. Vasiliev // Medical Council – 2012 – no. 9.
3. …
   Ivashkin V.T., Maev I.V., Sheptulin A.A. et al. Clinical guidelines of the Russian gastroenterological association for the diagnosis and treatment of adult patients with chronic constipation 2020.