Table of Contents
Introduction
Symptoms of Constipation – Chronic constipation is an abnormal bowel movement or difficulty having a bowel movement that persists for several weeks or longer. It is usually defined as having fewer than three bowel movements in week.
Constipation occurs when stool movement is reduced and stool becomes difficult to pass. This is often due to a change in diet or routine, or insufficient fiber intake. You should call your health care provider if you have severe pain, blood in your stool, or constipation that lasts more than three weeks.
Although occasional constipation is very common, some people experience chronic constipation that can interfere with their ability to perform daily tasks. Chronic constipation can also cause people to strain too much to have a bowel movement.
What are the Symptoms of Constipation?
- The bowels should be opened no more than three times per week.
- More than a quarter of the time, you’ll have to strain to open your bowels.
- More than a quarter of the time, passing a firm or pellet-like stool.
- After a bowel opening, there is a feeling of incomplete emptying.
- Manual manoeuvres are required to achieve bowel emptying.
- Constipation can sometimes result in an ‘overflow’ of diarrhoea.
Constipation is more common if you experience multiple of these symptoms. Constipation may be a symptom of Irritable Bowel Syndrome (IBS) if stomach pain is also present (see our separate leaflet). Many gastrointestinal symptoms, including constipation, are accompanied by abdominal bloating.
What Can I Do to Make Constipation Easier to Manage and Prevent?
These factors are sometimes combining and referring to as lifestyle recommendations. These can aid in the proper functioning of your digestive system, assisting in the treatment and prevention of constipation.
Fiber-Rich Foods Should Be Consumes
Fiber (roughage) is the non-digestible portion of plant food. Fiber gives the faces some volume and softness. Increasing the amount of fiber in your diet may take a few days or even weeks to have an effect. If you eat more fiber, you may experience some bloating and wind at first. Bloating and wind tend to subside as your gut becomes accustomed to more fiber.
If you’re not using to eating a high-fiber diet, start slowly and gradually increasing the amount of fiber in your diet. Thirty gram of fiber per day is a good goal. When adding more fiber to your diet, remember to drink lots of water. If you overeat fiber and don’t drink enough water, your bowels can become blocked.
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Sorbitol
Sorbitol is a sugar that occurs naturally. It is poorly digesting and pulls water into the gut, softening the faeces in the process. As a result, you might want to incorporate some sorbitol-containing items into your diet. Apples, apricots, gooseberries, grapes (and raisins), peaches, pears, plums, prunes, raspberries, and strawberries are among the fruits (and liquids) high in sorbitol. In dried fruit, the content of sorbitol is about 5-10 times higher. Dried or semi-dried fruits are tasty treats that are easy to take, such as in a packed lunch.
Drink Plenty Of Water
Drink at least two liters (eight to ten cups) of water every day. Most of the fluid is excreting as urine, but some are absorbing by the gut and softens the stools. Aside from alcoholic beverages, which can cause a deficiency of fluid in the body, most types of liquids will suffice (dehydration). To begin, drink a glass of water three to four times a day in extra to what you regularly drink.
What are the Alternatives for Constipation Treatment?
Dietary Changes
Treating or preventing constipation is regular meals and appropriate fluid consumption (about 8 cups per day). More than that, though, it is unlikely to change things.
A High Fiber Diet
A high-fiber diet may aid constipation in some persons. Fruit, vegetables, walnuts, whole meal pasta and bread, wholegrain cereals, and brown rice should all be included in this diet. Each meal should consist of a high-fiber item and five pieces of fruit or vegetables per day.
Some people find that eating more fruits and vegetables helps them lose weight, while others prefer cereals and grains. More fiber can cause bloating and discomfort, so it’s vital to increase your intake gradually. Fiber is most beneficial for persons who have mild constipation symptoms; however, if the condition is severe, increasing fiber may make symptoms worse.
Paying Attention to Your Body:
It is critical to establish a routine of a location and time of day to spend time in the bathroom without discomfort. Pay attention to your bowel’s usual pattern and act quickly when you feel the urge. A warm beverage with breakfast can assist the bowel in establishing a normal operating rhythm.