Constipation occurs for many different reasons. Stress, lack of exercise, certain medications, artificial sweeteners and a diet that's lacking fiber or fluids can each be the culprit. Certain medical conditions, such as an underactive thyroid, irritable bowel syndrome, diabetes and cancer, also can cause constipation. Even age is a factor. The older we get, the more prone we are to the problem.
And constipation is a problem, although it's not an illness. It's simply what happens when bowel movements are delayed, compacted and difficult to pass. Once you understand the basics of constipation, it's possible to treat it. Depending on the severity of the case, it may respond to simple home remedies, or it may require medical intervention.
What's Normal?
Some people mistakenly believe they must have a certain number of bowel movements a day or a week or else they're constipated. That couldn't be further from the truth, although it's a common misconception. What constitutes "normal" is individual and can vary from three bowel movements a day to three a week. You'll know if you're constipated because you'll be straining a lot in the bathroom, you'll produce unusually hard stools, and you'll feel gassy and bloated.Laxatives Aren't No. 1
It's not a good idea to use laxatives as the first line of attack when you're constipated. They can become habit-forming to the point that they damage your colon. Some laxatives inhibit the effectiveness of medications you're already taking, and there are laxatives that cause inflammation to the lining of the intestine.Conventional thinking on laxatives is that if you must take one, find one that's psyllium- or fiber-based. Psyllium is a natural fiber that's much gentler on the system than ingredients in many of the other products available today.
Now that you understand what it means to be constipated, it's time to learn some tried and ture home remedies for this disorder. Go to the next section to learn ways that you can find relief from constipation in your very own kitchen.
Eat 6 Ounces of Grain Products Each Day
Eat 6 ounces of grain products each day. Grain products include cereals, breads and starchy vegetables (such as corn, green peas, potatoes and lima beans). Whenever possible, choose whole grains such as whole-wheat bread and whole-grain cereal. To get a big dose of fiber early in the day, eat high-fiber cereal for breakfast. Check the labels on cereal boxes; anything with more than 5 or 6 grams of fiber per serving qualifies as high fiber. If you don't like high-fiber cereals, try mixing them in with your usual cereal and increasing the amount of high-fiber cereal over time.Eat Your Fruits and Vegetables
Eat at least five servings of fruits and vegetables. Select a variety, including sweet potatoes, apples, berries, apricots, peaches, pears, oranges, prunes, corn, peas, carrots, tomatoes, spinach, broccoli and cauliflower. And opt for the whole produce over juice as much as possible; a glass of orange juice, for instance, provides 0.1 grams of fiber, while eating an orange gives you 2.9 grams.Apples. Eat an hour after a meal to prevent constipation.
Apple juice and apple cider. These are natural laxatives for many people. Drink up and enjoy!
Bananas. These may relieve constipation. Try eating two ripe bananas between meals. Avoid green bananas, because they'll actually make your problem worse.
Raisins. Eat a handful daily, an hour after a meal.
Rhubarb. This is a natural laxative. Cook it and eat it sweetened with honey, or bake it in a pie. Or, create a drink with cooked, pureed rhubarb, apple juice and honey.
Cut Back on Refined Foods
Bulk up on Fiber
Sometimes, a little extra dietary fiber is all you need to ensure regularity. Fiber, the indigestible parts of plant foods, adds mass to the stool and stimulates the colon to push things along. Fiber is found naturally in fruits, vegetables, grains and beans (although refining and processing can significantly decrease their fiber content). Meats, chicken, fish and fats come up empty-handed in the fiber category. The current recommendations for daily dietary fiber are 20 to 35 grams, but most people eat only 10 to 15 grams a day. Fiber supplements may be helpful, but you're better off getting your fiber from foods, which supply an assortment of other essential nutrients as well. To avoid getting gassy, increase the fiber in your diet gradually, and be sure you drink plenty of water so the fiber can move smoothly through your digestive system.Have Some Blackstrap Molasses and Honey
Honey is also a very mild laxative. Try taking 1 tablespoon three times a day, either by itself or mixed into warm water. If it doesn't work on its own, you may have to pep it up by mixing it half and half with blackstrap molasses. Or, you can also mix 1 teaspoon apple cider vinegar and 1 teaspoon honey in a glass of water. Keep in mind, however, that honey (like molasses) is high in calories, so use it as an occasional laxative, not a daily preventative.
Don't Forget Beans
Try a Cup of Coffee
Snack on Sesame Seeds
These seeds provide roughage and bulk, and they soften the contents of the intestines, which makes elimination easier. Eat no more than 1/2 ounce daily, and drink lots of water as you take the seeds. You may also sprinkle them on salads and other foods, but again, no more than 1/2 ounce. Sesame is also available in a butter or paste and in Middle Eastern dips, such as tahini.Oil Up
Get Moving
Exercise not only boosts your fitness level but also promotes regularity. When you are active, so are your bowels -- and the more sedentary you are, the more slowly your bowels move. That may partially explain why older people, who tend to be less active, and those who are bedridden are prone to constipation. So, gear up and get moving. You don't have to run a marathon; a simple walking workout doesn't take much time and can be very beneficial. When it comes to regularity, even a little exercise is better than none at all.Know Your Medications
Train Yourself to a Daily Routine
We're all born with a reflex to defecate a short time after we're fed, and as babies, that's what we did. With socialization, we learn to control our bladders and bowels, and we tend to inhibit this reflex. Work on reviving this innate tendency by choosing one mealtime a day and trying to have a movement after it; you may be able to teach your body to pass a stool at the same time each day. (This works better with younger people than with seniors.) By following that routine every day, whether you have to go or not, and soon it may very well become your timeKeep a Food Diary
If you suffer frequent bouts of constipation, it's possible that your body is reacting to certain foods that you're consuming. By keeping a detailed log of what you eat, you'll see which foods are clogging you up.Drink Water
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