About 80 percent of people suffer from constipation at some time during their lives, and brief periods of constipation are normal. Constipation may be diagnosed if bowel movements occur fewer than three times weekly on an ongoing basis. However some people may not go for a week without experiencing discomfort or harmful side effects. On the other hand, some people will have a bowel movement 1-3 times within an 18-24 hour period. A healthy stool should be soft, bulky, light brown in colour, with no mucus or blood and should be passed with ease and no straining. Ongoing constipation has been associated with a number of disorders such as diverticulitis, appendicitis, ulcerative colitis, IBS, haemorrhoids, hiatus hernias, varicose veins, rectal prolapse and colo-rectal cancer.
Treatment
Most people will benefit by adding high fibre foods to their diet. There are two main categories of dietary fibre, soluble and insoluble. While they have different properties, both are important in the diet and a balance is needed. Aim for 35 grams per day to avoid conditions such as: constipation, Irritable Bowel Syndrome, diverticulitis, high cholesterol, colitis and energy regulation problems.
Soluble fibre: absorbs water, softens stools, counters constipation, can help lower cholesterol. Soluble fibre tends to slow down digestion in the small intestine, allowing your body to absorb more nutrients it can also help if diarrhoea is present.
- Apples
- Oats
- Beans
- Citrus fruit
- Carrots
- Cherries
- Oat bran
- Psyllium husks
- Beetroot
- Dried apricots and prunes
- Nuts and seeds
- Linseed (also called flax seed, contains both soluble and insoluble fibre
Insoluble fibre: remains undigested so clears the digestive system, prevents constipation, lessens the incidence of colon and rectal cancer, speeds waste out of the body. It can decrease the time that potentially harmful substances linger in the intestines.
- Whole grains, rye
- Brown rice (white has little value)
- Lentils
- Linseed
- Asparagus
- Brussels sprouts, cabbage other vegetables
- Wheat bran – note that you may want to avoid wheat if you have constipation.
General guidelines:
- Eat at least five portions of fresh fruit and vegetables per day.
- Try to increase lentils and pulses.
- Snack on nuts and seeds.
- Wheat is an insoluble fibre; however, it can aggregate the digestive tract, is a well-recognised ‘allergen’ (causes inflammation and allergic reaction) and may reduce mineral absorption. You might want to reduce this in the diet and try to include wheat alternatives.
- Some people find that bran and bran cereals irritate the gut – this form of fibre is quite abrasive and may not suit some people.
- Dehydration may lead to constipation. Drink at least two-three litres of water per day.
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