Constipation

Constipation is a very common condition that affects people of all ages. It can mean that you are not passing stools (faeces) as often as you normally do, you have to strain more than usual or you are unable to completely empty your bowels.

The severity of constipation can vary greatly. Many people only experience constipation for a short period of time with no lasting effects on their health. For others, however, constipation can be a chronic (long-term) condition that causes significant pain and discomfort, leading to decreased quality of life.

Constipation causes

The two most common causes of constipation are a lack of dietary fibre and a lack of proper hydration. When these two issues are resolved, most constipation cases dissipate. Other reasons that may lead to constipation include anxiety, inactivity, hypothyroidism and colorectal cancer.

Resolving Constipation

First, be sure that you are getting enough fibre. The US recommended daily allowance (RDA) for fibre is 25 grams. Unfortunately, most people only get about a quarter of this measure each day, especially if they eat more meat than vegetables.

High fibre foods include: wholegrain breads, wholegrain cereals, granolas, legumes, apple, avocado, apricot, asparagus, carrot, cabbage, broccoli, dried figs, grapes, almonds, orange, rice, guava, kiwi, tomato, cucumber, soya beans, and blackberries.

Fibre needs a sufficient supply of water to work well. Without water, fibre does not work at its best – sometimes not at all. As such, even if you consume adequate amounts of fibre, it is really important that you meet your water requirements on a daily basis as well. Aim to consume at least 2 l fluids of per day.

It is also of great importance to adopt any type of physical activity you prefer in your everyday life. Try to get at least 40min of exercise a day and do blood tests regularly to make sure that you do not have any health conditions, for example hypothyroidism, that may exacerbate constipation.