Constipation: What To Eat And How To Get Rid Of It

 Constipation is the most common digestive disorder. Any stomach hospital in Surat which specializes in treating digestive disorders will tell you that a vast majority of people suffering from constipation do not want to seek help because of the ‘social taboo’ surrounding it. According to a Gut Health Survey by Abbott India Limited, 22% of the adult Indian population suffers from constipation. Constipation doesn’t raise any serious medical problems until much later when it becomes quite difficult to manage and starts leading to other complications. However, there are several types of constipation solutions that can give you relief.

Gut health, also known as digestive health or proper gastrointestinal functioning, is of utmost importance. If such gastrointestinal issues are left untreated for long, they become the root cause of many other health disorders. Sometimes they affect mental health as well.

Apart from feeling bloated, difficulty in passing stools or uncomfortable feeling, constipation seldom shows other symptoms which prompt an emergency medical attention. Therefore, constipation is considered as a silent disorder and needs to be discussed more often. The most effective tool to harness constipation in its initial stages is awareness.

Let’s discuss a few key points that can help and work as a solution for the problem of constipation.

What is constipation?

When you have less than three bowel movements in a week, and your stools are hard, dry, and difficult to pass, you are said to be suffering from constipation.

Bowel movements are person specific. Some people have bowel movements a couple of times in a day, whereas some have fewer bowel movements and may skip them for a couple of days altogether.

So then when to consult a doctor? Constipation treatments are not required unless your bowel movements are much fewer than your normal bowel movements but when you experience abdominal pain, cramping and difficulty in passing hard, dry stools, then it’s time to visit a doctor.

What are the serious signs of constipation?

Constipation can normally be treated with a little self-care, a change in lifestyle and mindful dietary habits. However, medical intervention is also needed in severe cases of constipation that should not be ignored.

SIDS hospital and research Centre is one of the best gastro hospital in Surat. SIDS hospital specializes in gastrointestinal disorders with world-class medical equipment and expert doctors in its team.

Some common symptoms of constipation include:

• Having less than three bowel movements in a week for more than three weeks
• Dry, hard stools that are difficult and painful to pass
• Having a feeling that you haven’t completely emptied your bowel

More serious symptoms of constipation are:

• Blood in your stool
• Abdominal pain and/or cramps
• Bloating
• Nausea
• Severe abdominal pain while passing stool
• Unintentional weight loss

Which types of food can cause constipation?

Constipation directly correlates to your water intake, the type of food you eat and your overall lifestyle. While some foods help you in relieving constipation others may be the reason for your constipation.

Eating well-balanced fibre-rich foods like whole grains, fruits like oranges, apples, prunes, home-cooked meals, curd, bananas, etc. keeps you away from constipation whereas processed foods that lack fibre cause more harm than good.

Apart from these, there are certain types of food that you should avoid if you are suffering from constipation. These include:

• Processed food/grains like white bread, white pasta, and white rice are low in fibre and may cause constipation
• Eating a lot of high-fat red meat
• Milk and dairy products are also a cause of constipation in some people
• Ready-to-eat packaged and/or fried foods are a major cause of constipation since they are processed to the extent that they have little to no fibre. These include wafers, chips, chocolates, cookies, biscuits, etc.
• Carbonated drinks can also cause constipation

How to get rid of Constipation?

As specified above, constipation can generally be cured through some changes in your diet and lifestyle. Try these self-care remedies in case you are suffering from constipation. However, if these do not seem to work and you still feel bloated and uncomfortable, visit a gastrointestinal doctor to rule out any serious problems.

• Increase fluid intake: One of the major causes of constipation is less water and fluid in the system. This makes the stools hard and dries them, making it difficult to travel through the digestive system. Increasing fluid intake by drinking at least 3 litres of water a day, consuming liquids like soups, fresh juices, etc reduces dehydration and eases bowel movement.
• Consume a well-balanced fibre-rich diet: Eating whole grains, fruits and vegetables, either raw or cooked, also help in relieving constipation. Such foods are rich in fibre and help in better bowel movement.
• Exercise: A sedentary lifestyle is the cause of many disorders including constipation. Staying active will improve your health which in turn keeps your digestive system healthy. Make walking, simple exercises, or any activity that induces you to be physically active and relieves you of stress, a routine to get rid of constipation.

Is there an instant way to get rid of constipation?

Getting rid of constipation takes time. There’s no instant relief from constipation. However, taking mild over-the-counter laxatives may help relieve the symptoms temporarily. But constipation doesn’t happen overnight and cannot be driven away instantly. Making lifestyle and dietary changes as suggested above will help in improving this digestive disorder gradually.