Nearly everyone gets constipated at some point in their life, but generally it lasts for a short time and is not serious. But understanding constipation also allows you to take steps to prevent it.
What Causes Constipation?
To understand constipation, it is important to be aware of how the colon, or large intestine, works. As food moves through the colon, the colon absorbs the water and forms waste products, called stool. Muscle contractions in the colon push the stool toward the rectum for elimination. By the time the stool reaches the rectum, most of the water has been removed, making it solid.
Constipation occurs when too much water is absorbed by the large intestines, or the colon’s muscle contractions are slow or sluggish causing the stool to move through the colon too slowly. As a result, the stools become dry and hard.
Common Causes of Constipation
• Medications
• Not enough fiber in the diet
• Laxative abuse
• Dehydration
• Lack of physical activity
• Change in routine - such as travel
• Health challenges
• Colon, rectum or intestinal function problems
What Can I Do?
There are 2 main kinds of dietary fiber: soluble fiber and insoluble fiber. Both types of fiber are required in your diet. Soluble fiber tends to absorb water, making stools softer and easier to move through the bowels. Examples of foods that contain soluble fiber include oatmeal, barley grains, oat bran, citrus fruits, brown rice and legumes. Insoluble fiber adds bulk. Foods such as wheat bran, whole grains, nuts, fruits and vegetables all contain insoluble fiber. Many foods (flax, some fruits and vegetables) contain both types of fiber.
1. Add more fiber into your diet (be sure to check interaction list in POR book)
Services List
-
Vegetables Acorn Squash, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Spinach, Zucchini
Vegetables -
Fruits Prunes, Figs, Raisins, Peaches, Raspberries, Tangerines, Apples
Fruits -
Grains & Cereals Flaxseed, Whole grain bread, Whole grain cereal, Oatmeal, Buckwheat, Brown rice, Quinoa, Millet
Grains & Cereals -
Beans Legumes, Lentils, Lima Beans, Black-eyed peas, Kidney beans
Beans
3. Movement - gentle walking, stretching or light exercise
4. Limit intake of:
Processed foods
Pasta
Sugar
Caffeine
Alcohol
Carbonated drinks
Dairy
5. Probiotics.
6. Taking a digestive enzyme.
7. Fruit Lax Recipe:
1/2 cup pitted dates
1 1/4 cups prune nectar
1/2 cup figs
3/4 cup raisins
1/2 cup pitted prunes
Simmer dates & prune nectar until dates are soft. Put in food processor & add other ingredients. Blend. Store in refrigerator. Use on toast, crackers.
8. Keeping Hydrated.
9. If problem persists, consult with a qualified medical professional.
WARNING:
*While great care has been taken in organizing and presenting the material throughout this website, please note that it is provided for informational purposes only and should not be taken as Medical Advice.
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DISCLAIMER: *Because prescription medications can cause severe withdrawal reactions, do not stop
taking
any medication without first consulting your physician. The decision to taper any medication should be discussed with your doctor and done with their consent and support.
Always consult with your healthcare professional before starting any diet, exercise or supplementation program, before taking or stopping any medication, or if you have or suspect you might have any health problem.
More...
*The statements on this website have not been evaluated by the Food and Drug Administration (FDA). The products and labels mentioned / sold are not intended to diagnose, treat, cure, or prevent any disease or illness.
More...
WARNING:
*While great care has been taken in organizing and presenting the material throughout this website, please note that it is provided for informational purposes only and should not be taken as Medical Advice.
More...
DISCLAIMER: *Because prescription medications can cause severe withdrawal reactions, do not stop
taking
any medication without first consulting your physician. The decision to taper any medication should be discussed with your doctor and done with their consent and support.
Always consult with your healthcare professional before starting any diet, exercise or supplementation program, before taking or stopping any medication, or if you have or suspect you might have any health problem.
More...
*The statements on this website have not been evaluated by the Food and Drug Administration (FDA). The products and labels mentioned / sold are not intended to diagnose, treat, cure, or prevent any disease or illness.
More...
