Constipation is a common gastrointestinal issue that affects millions of Americans of all ages. It is characterized by passing small amounts of hard, dry stool less than three times a week. While the normal range for bowel movements can vary from three times a day to three times a week, any deviation from your usual pattern should be considered.
In addition to infrequent bowel movements, constipation can also present with symptoms such as pain or difficulty during bowel movements, feeling like you haven’t fully emptied your bowels, bloating, sluggishness, and stomach discomfort. Short-term constipation is common and can be caused by factors such as dehydration, lack of exercise, changes in routine, stress, medications, and health conditions like irritable bowel syndrome. However, chronic constipation can have a significant impact on your quality of life and may lead to complications if left untreated.
When it comes to diet, certain foods can either help or hinder constipation. Foods that are high in fat but low in fiber are typically the worst offenders. While no single food or drink is likely to cause constipation on its own, your overall dietary habits can exacerbate an existing issue.
Refined grains like white bread, white pasta, and white rice are known to be binding and can contribute to constipation due to their low fiber content. Baked goods, crackers, and flour tortillas also fall under this category. Fiber promotes regularity by aiding in digestion and making stools easier to pass.
Dairy products like cheese, which are high in fat and low in fiber, can worsen constipation. For individuals with lactose intolerance, consuming dairy products may lead to constipation. Red meat, which contains no fiber and is high in fat and iron, can also contribute to constipation by making you feel full and less likely to consume high-fiber foods.
Fried foods, such as French fries and fried chicken, are high in fat and can be difficult for the body to digest, potentially leading to constipation. Alcohol, which can cause dehydration, may worsen constipation by suppressing the release of a hormone that helps the body retain water.
To alleviate constipation, it is recommended to reduce consumption of foods that may worsen the condition and incorporate more high-fiber foods into your diet. Women should aim for at least 25 grams of fiber per day, while men should aim for about 38 grams per day. Foods like raspberries, apples, lentils, beans, broccoli, leafy greens, nuts, and prunes can help promote regularity.
In addition to dietary changes, staying hydrated, reducing stress, and exercising regularly can also help alleviate constipation. If constipation persists or is accompanied by severe symptoms, it is important to seek medical attention. Overall, making minor lifestyle adjustments and incorporating high-fiber foods can help manage and prevent constipation.