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Healthy Living (Wellness & Prevention) Data Verified

Preventing Constipation Naturally

Written by
Dr. Pritam Mohapatra
and medically reviewed by iCliniq medical review team.

Published on Oct 24, 2015 and last reviewed on Sep 16, 2021   -  5 min read

Abstract

Constipation is an infrequent or irregular evacuation of the bowels that can be best avoided or prevented naturally.

Contents
Preventing Constipation Naturally

What Is Constipation?

Constipation is a digestive disorder that occurs due to the slowing down of the intestinal movements when the digestive tract cannot effectively eliminate the stools or waste products from the rectum, making the stool hard and dry. Even though this is a common condition among today's population due to a sedentary lifestyle and poor dietary choices, it is necessary to take healthy steps to prevent constipation.

Constipation reduces the quality of life of many people. The food residues remain in the colon causing inflammation, gas, and discomfort.

The worst thing is that most people do not know how to prevent and treat constipation, which eventually results in the emergence of other digestive problems. Fortunately, constipation is generally easy to treat with changes in your lifestyle habits by adopting some measures to facilitate better digestion.

What Causes Constipation?

The common causes of constipation include:

Laxative Abuse:

Habitually using laxatives slowly causes addiction to these drugs.

Causes for constipation in infants include:

Causes for constipation in elders include:

What Are the Symptoms Of Constipation?

The symptoms of constipation may include:

When Should You Be More Concerned About Constipation?

Constipation is more concerning when there is:

How To Prevent Constipation Naturally?

Eat a simple and natural plant-based diet such as whole-grain cereals, leafy greens, fresh fruits, and dry fruits, like:

Even though fibrous fruits and vegetables are good in general, a highly fibrous diet may worsen the issue, especially when the underlying reason for constipation is intestinal blockage or inflammation of the jejunum (a part of the small intestine).

  1. Insoluble Fibers: They will be present in wheat bran, vegetables, and whole grains. These can add bulk to stools and may help them pass it more quickly and easily through the digestive system.

  2. Soluble Fibers: They will be present in barley, oat bran, nuts, beans, seeds, lentils, peas, and some fruits and vegetables. Soluble fibers can absorb water and form a gel-like paste, which helps to soften the stools and improve their consistency. Insoluble fiber can worsen the functional bowel movements in people with IBS or chronic idiopathic constipation. The daily recommended dietary fiber intake is 25 grams (g) for females and 38 grams (g) for males.

Last but not least, you must reduce mental stress and strain and do relaxation exercises, like yoga and meditation, daily.

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Last reviewed at:
16 Sep 2021  -  5 min read

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