Constipation
Contents
Constipation means that a person has three
bowel movements or fewer in a week. The stool is hard and dry.
Sometimes it is painful to pass. You may feel "draggy" and full.
Some people think they should have a bowel
movement every day. That is not really true. There is no "right"
number of bowel movements. Each person's body finds its own normal
number of bowel movements. It depends on the food you eat, how much
you exercise, and other things.
At one time or another, almost everyone gets
constipated. In most cases, it lasts for a short time and is not
serious. When you understand what causes constipation, you can take
steps to prevent it.
Changing what you eat and drink and how much
you exercise will help relieve and prevent constipation. Here are
some steps you can take.
1. Eat more fiber.
Fiber helps form soft, bulky stool. It is
found in many vegetables, fruits, and grains. Be sure to add fiber a
little at a time, so your body gets used to it slowly. Limit foods
that have little or no fiber such as ice cream, cheese, meat, snacks
like chips and pizza, and processed foods such as instant mashed
potatoes or already-prepared frozen dinners. The chart below lists
some high-fiber foods.
High-Fiber Foods
| Fruit |
Vegetables |
Breads, Cereals, and Beans |
Apples
Peaches
Raspberries
Tangerines |
Acorn squash, raw
Broccoli, raw
Brussels sprouts, raw
Cabbage, raw
Carrots, raw
Cauliflower, raw
Spinach, cooked
Zucchini, raw |
Black-eyed peas, cooked
Kidney beans, cooked
Lima beans, cooked
Whole-grain cereal, cold (All-Bran, Total, Bran Flakes)
Whole-grain cereal, hot (oatmeal, Wheatena)
Whole-wheat or 7-grain bread |
2. Drink plenty of water and other liquids
such as fruit and vegetable juices and clear soups.
Liquid helps keep the stool soft and easy to
pass, so it's important to drink enough fluids. Try not to drink
liquids that contain caffeine or alcohol. Caffeine and alcohol tend
to dry out your digestive system.
3. Get enough exercise.
Regular exercise helps your digestive system
stay active and healthy. You don't need to become a great athlete. A
20- to 30-minute walk every day may help.
4. Allow yourself enough time to have a
bowel movement.
Sometimes we feel so hurried that we don't
pay attention to our body's needs. Make sure you don't ignore the
urge to have a bowel movement.
5. Use laxatives only if a doctor says you
should.
Laxatives are medicines that will make you
pass a stool. Most people who are mildly constipated do not need
laxatives. However, if you are doing all the right things and you
are still constipated, your doctor may recommend laxatives for a
limited time.
Your doctor will tell you if you need a
laxative and what type is best for you. Laxatives come in many
forms: liquid, chewing gum, pills, and powder that you mix with
water, for example.
6. Check with your doctor about any
medicines you take.
Some medicines can cause constipation. They
include calcium pills, pain pills with codeine in them, some
antacids, iron pills, diuretics (water pills), and medicines for
depression. If you take medicine for another problem, be sure to ask
your doctor whether it could cause constipation.
- Constipation affects almost everyone at
one time or another.
- Many people think they're constipated
when really they aren't.
- In most cases, following these simple
tips will help prevent constipation:
- Eat a variety of foods, especially
beans, bran, whole grains, and fresh fruits and vegetables.
- Drink plenty of liquids.
- Exercise regularly.
- Don't ignore the urge to have a bowel
movement.
- Understand that normal bowel habits are
different for everyone.
- If your bowel habits change, check with
your doctor.
- Most people with mild constipation do not
need laxatives. However, doctors may recommend laxatives for a
limited time for people with chronic constipation.
- Medicines that you take for another
problem might cause constipation.
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