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HOW CONSTIPATION DEVELOPS
As water and waste material enter your colon, or large intestine, the colon absorbs excess water while forming the waste products. Muscle contractions move the water to the rectum. When the colon’s natural contractions are disturbed due to the causes of constipation, waste materials move slowly. This causes the colon to absorb too much water, resulting in hard, dry stools that can be painful to pass.
CAUSES OF CONSTIPATION
- Many factors can cause constipation
- Not enough fiber in the diet
- Lack of exercise
- Not enough fluids
- Ignoring the urge to have a bowel movement
- Stress and anxiety
- A side effect of medication.
- Changes in life or routine, such as pregnancy and travel
PREVENTION
- Eat more fiber and drink plenty of fluids
- Exercise regularly
- Establish regular toilet habits. Don’t ignore the urge to have a bowel movement
- Delaying now may mean straining later
- Eat regular meals. Chew food thoroughly and slowly.
- Realize that normal bowel movements can vary from person to person
- Reduce stress
WHAT IS DIETARY FIBER?
Dietary fiber is an important part of our diet. It adds bulk to keep other foods moving through the digestive system, and it holds water which, in turn, softens the stool for easy elimination. Dietary fiber describes the part of the plant that can’t be digested. It can be divided into two types, which are essential to proper bowel function:
- Soluble fiber forms a gel-like material in water. It helps restore regularity. Good sources include oats, beans, peas, many types of fruit and psyllium.
- Insoluble fiber does not dissolve in water and moves through our digestive system quickly and largely intact. It helps keep you regular by bulking up the stool. Good sources include wheat bran, whole-grain cereals and breads, and many vegetables.
The secret to getting enough fiber is to east a well-balanced diet that includes a variety of high-fiber foods. |
