Constipation refers to infrequent bowel movements - causes, symptoms, get relief from discomfort and pain.

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Constipation refers to infrequent bowel movements - causes, symptoms, get relief from discomfort and pain. How does one prevent constipation?
Simple Tips -

Eating plenty of both soluble as well as insoluble fibrous foods -more fruits, vegetables and complex grains. 20-30% of daily fiber should be soluble fiber.
RDA of fiber-
Less than 50 yrs - Men-38 g, Women 25 g /day
50 + yrs Men - 30gms, Women 21 g/day
Drinking plenty of water and other liquids -Extra fiber requires Extra Water
Getting plenty of exercise
Relaxing and not resisting the urge to have a bowel movement when you need to.

You may need to discuss with your doctor if none of the above is helping and you are on some medication. He will prescribe a laxative if required. If you are beginning to depend on laxatives the doctor may ask for a thorough investigation to resolve the problem.

By Vijayalakshmi Iyengar
Senior Dietitian, Nutritionvista.com

References
http://www.nlm.nih.gov/medlineplus/constipation.html

NutritionVista

User Comments

06 September, 2011 | Kaveri | Reply

Food sources of dietary fiber are often divided into 2 types -(1) soluble (prebiotic) fiber that is readily fermented in the colon into gases and physiologically active byproducts, and
(2) Insoluble fiber that is metabolically inert, absorbing water as it moves through the digestive system, easing defecation.
Both are important because Soluble fibers have the capacity to absorb water, swell and become a gelatinous mass that is fermented by bacteria in the digestive tract.This now helps to synthesize both Vitamin B complex as well as Vitamin K. Insoluble fiber on the other hand gives bulk, softens stools and reduces the time in the intestinal tract by peristalsis.

02 August, 2011 | Saheli | Reply

My father is not constipated and yet he suffers from bleeding piles,and he feels very tired after this. What could the reason be? Can you suggest a remedy please?

21 April, 2012 | Poonam | Reply

There are many reasons for rectal bleeding, of which the common ones are, anal fissures, piles, haemorrhoids, colitis, crohn's disease etc. Straining while passing stools can cause damage to the delicate top skin of a haemorrhoid and lead to bleeding. If the bleeding is profuse then a doctor must be contacted immediately.

01 August, 2011 | Vijayalakshmi Iyengar | Reply

A lot of people who suffer from constipation can work around it by finding what food helps them best. It definitely is some high fiber foods along with plenty of liquids, physical activity, good toilet discipline to name a few important ones. However some people especially benefit from a good helping of papaya, or banana or guava, a hot cup of coffee or tea or just plain water etc.It may sound quirky but its definitely pays to include that item generously through out the week.

26 May, 2011 | Rosita Narine | Reply

I think best way in avoiding constipationis by eating food that are high in fibre, like whole grain bread,fruits such as papya,s,mango,s are th best because it,s the most natural way of getting rid of constipation,we'll dat,s my advice.ohh and b.t.w i am glad to say i no longer suffer from constipation.

23 May, 2011 | Parul Bhatnagar | Reply

Dear Friends,
Constipation can be easily relived if your are doing plenty of exercise as discussed in article. Brisk walking improves your bowel movements and drinking water are the best treatment for constipation.

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