How to use food to combat constipation

Constipation can really have a negative impact on your health. It can result in hemorrhoids and general queasiness. There are foods that can help prevent constipation. Here's what you should know.

• Constipation is typified by infrequent or difficult bowel movements and hard, dry stools.
• Hard stools often are a result of excess absorption of water in the intestines.
• This can happen because the muscle of the colon contracts too slowly, causing the stool to pass through too slowly.
• Drinking lots of water is important in helping to move stool through the colon. Symptoms of constipation are often accompanied by bloating, abdominal distension, straining, and a feeling of incomplete evacuation.
• Generally, fewer than three bowel movements a week indicate constipation.
• A common misconception about constipation is that a bowel movement every day is necessary.
• Frequency is of less importance than the degree of discomfort associated with bowel movements or the absence of an urge to have one.
• Con­stipation and irregularity are common, particularly in older adults and children.

Numerous factors are linked to constipation. Here are some of the most common causes of constipation:

• A hereditary component
• Lack of exercise
• Certain types of medication
• Emotional stress
• A diet high in animal fats and processed foods
• Not eating enough foods high in fibre
• Not drinking enough water.

Poor bowel habits, such as ignoring the urge to have a bowel movement, can cause constipation.

• There are two types of dietary fibre, insoluble and soluble.
• Often called "roughage," insoluble fibre is particularly effective in promoting regular bowel movements by adding bulk and providing mass to the stool.
• Insoluble fibre also helps to move the waste through your colon and eases elimination.
• Soluble fibre can help to soften stools by acting as a gel in the intestine, where it helps to increase water content. Both types of dietary fibre are useful for management of constipation.

• Dried fruit, such as dried apricots, figs, prunes and pears, are especially rich in fibre as well as other beneficial nutrients.
• When picking high-fibre foods, choose those that are nutritionally rich in other nourishing compounds; good choices are dried fruit, peas, beans, lentils, broccoli and sweet potatoes.
• As many high-fibre foods tend to produce bloating and gas, it may be a good idea to increase your consumption of these foods gradually so that your system can adjust to the added fibre.
• Be sure to drink a lot of water to prevent your digestive system from slowing down.
• Foods rich in magnesium might offer some relief. Prune juice and prunes (and their fresh form, plums) are particularly beneficial in coping with constipation. They are not only rich in both types of fibre but they also contain sorbitol — a natural type of sugar that stimulates the digestive system. It may also have a laxative effect.

Drinking a hot beverage first thing in the morning is a useful home remedy for constipation. Herbal or decaffeinated tea or hot water with a little lemon juice and honey may be of some help; apparently, the hot liquid stimulates the bowels.

When bowel movements start to cause discomfort because of constipation remember fibre is your friend and look to add more of it in your diet.