It's time to talk about irregularity
It might not be a subject for the dinner table, but constipation is a problem that affects most people at some point. This gastrointestinal disorder, sometimes referred to as irregularity, is a challenge for people of all ages.
Even healthy individuals suffer from constipation. Plus, changes in routines, such as those that arise with summer travel, can disrupt regular bowel movements. The good news is that healthy habits and the right foods can help improve regularity.
If you have fewer than three bowel movements per week, your doctor may diagnose you with constipation. Constipation should not necessarily cause serious concern. Some common causes of constipation include lack of a balanced diet, physical inactivity, inadequate fluid intake and medication side effects. At the same time, constipation is uncomfortable and sometimes even painful. Knowing how to manage and prevent it is important.
So what are the best foods for constipation? Those rich in fiber help the digestive tract function optimally. Women need 25 grams of fiber daily and men need 31, but most people fall short of this goal.
Foods that are important sources of dietary fiber include:
• Fruit like apples and pears with the skin; berries, including blueberries, raspberries and strawberries; and prunes and avocados.
• Whole grains such as whole wheat bread, oatmeal, brown rice, whole grain pasta, quinoa and bran cereals.
• Nuts and seeds like almonds, cashews and walnuts as well as chia, pumpkin, sunflower and flax seeds.
• Vegetables and legumes including carrots, beets, broccoli, sweet potatoes, beans, peas and lentils.
Certain foods, including those lacking in fiber, may worsen constipation. Low-fiber foods include those made from refined grains like white bread and other baked goods, white rice, red meat and cheese.
Here are some lifestyle strategies to consider to help manage and prevent constipation.
Increase your fiber intake, gradually
If you have not been following a fiber-rich diet, increase your fiber intake slowly. Consuming too much fiber suddenly may worsen the problem. Try adding 5 grams of fiber per day until you reach the daily target amount. Boost your fiber intake by choosing fruit for snacks, swapping out refined grains for whole grains and aiming to consume at least three servings of vegetables every day.
Read the food label
The fiber content of foods is listed on the nutrition facts food label under the “total carbohydrate” heading. Foods with at least 3 grams of fiber per serving are considered good sources, and 5 grams or more are excellent. Minimally processed plant foods are often the best sources.
Move your body
Those who do not engage in regular physical activity may be more prone to constipation. Even 10- to 15-minute walks after meals can help stimulate the digestive tract to function normally.
Get plenty of fluids
It's important to pair a high-fiber diet with adequate intake of water and other unsweetened beverages. While daily fluid needs depend on individual factors like activity level, body size and climate, not drinking enough fluids can contribute to constipation. When your body is properly hydrated, less water will be withdrawn from your colon, making it easier to have healthy bowel movements.
If you have tried these strategies and continue to struggle with constipation, reach out to your health care provider for additional support.