Hearing the word constipation, many of us would imagine of how hard it is to pass a stool after eating a heavy dinner, or even passing the stool at all within one week. Being constipated can be difficult for us to conduct our daily activities as per normal, and it might make us feel a little unhealthy with some minor complications occurred in our body.
Constipation can be a bit embarrassing of a ailment to ever hit someone and to ever consult a doctor. But that’s where everyone is wrong, you should never be shy in consulting a doctor on any of your concerns and worries as that what doctor’s jobs are – to solve all our questions regarding our health. Don’t wait until the problems get worse when you finally decided to consult a doctor.
You can identify constipation if you experience these occurrences:
- Few bowel movements
- Trouble having a bowel movement
- Hard or small stools
- A sense that everything didn’t come out
- Belly bloating
You may also (not always) feel the need of help to empty your bowels which includes pressing on your belly or using a finger to remove stool. Each individuals’ bowel habits differ from one another, but constipated people have one thing in common which is having less than three bowel movements per week.
The Cause of Constipation?
The cause of constipation may include a variety of things including:
- Changes of daily meal or activities
- Insufficient water and fibre in the diet
- Overconsumption of dairy products
- Inactive lifestyle
- Resisting the urge to poop
- Overuse of laxatives
- Certain medications (narcotics, antidepressants, and iron pills)
- Antacid medicines that have calcium or aluminum
- Eating disorders
- Irritable bowel syndrome
- Problems with the nerves and muscles in your digestive system
- Colon cancer
- Neurological conditions such as Parkinson’s disease or multiple sclerosis
- Underactive thyroid (called hypothyroidism)
Constipation can also be identified as a reduction in bowel movements or difficulty passing stools. People who are diagnosed with constipation may have:
- hard, dry, or lumpy stools
- stools that look like small stones or marbles
- pain and discomfort during bowel movements
- a feeling of being unable to empty the bowels fully
- a loss of appetite due to a continual sense of fullness
- a slightly swollen belly
- a small streaks of bright red blood in stool
Our digestive system requires sufficient amount of water in order to function effectively. Dehydration has become the most common cause of constipation, so to counter back this fact, drinking more than 8 glasses of water would help you relieve of constipation and resolve the symptoms. The intestines will not be able to pass the stool to the end if you’re dehydrated, this will in turn resulted in hard, dry, lumpy stools and of course, constipation.
Oatmeal is known for its high soluble fiber which helps definitively on relieving constipation. Soluble fibre are good for dissolving water in our body as well as softening our stool to make it easier to go through the intestines. Oatmeal also contains insoluble fiber that increases bulk and helps the mobility of the digestive system. It is also recommended to include at least three servings of whole grains in our daily diet to relieve constipation.
Legumes which consist of beans, lentils, peas and others are good for constipation relieve as it is full of benefits for our body’s health. It is advisable to include any sorts of legumes to our daily diet in order to treat constipation as it is rich in fiber, proteins, vitamins as well as minerals. Depending on the type of beans that are being used in the recipe, half a cup of bean will provide you around 15 gram or more fibre to eradicate that constipation away.
Pears are the fruit you can either eat it raw, or include them in dishes like salads, savory dishes and even baked goods. It’s high fiber content would help you to relieve of constipation easily as one medium-sized pair would bring around 6 grams of fiber. Plus, pear also have high concentration of fructose and sorbitol which if it is absorbed in the colon, it would help in stimulating a bowel movement to reduce constipation.
Greens are great sort of fiber especially spinach as it not only the best provider for fiber to relieve constipation, it also the best source for vitamins and nutrients such as vitamin C, vitamin K and also folate. Spinach also helps in adding bulks and weight to the stools to make it easier for mobility through the intestines. A cup of cooked spinach would bring around 5 grams of fiber, about ⅕ of your daily recommended intake of fiber.
Nuts is a great kind of healthy snacks when you feel like having a crunchy taste while you’re sitting around watching Netflix or something. It also one of the food that would help you relieve your constipation as just a whole cup of, let’s say, almonds, would provide you around 9 grams or more of fiber. It’s also versatile kind of snack as you can either it them as they are, or add them in your yogurt as well as salad for that nutty taste.
Broccoli is guaranteed to appear in almost all of health article, including this one. This green veggie is a great source of essential vitamins, protein, and of course, fiber. It also contains a substance that protect the guts which in turn ease your constipation called sulforaphane. That particular substance is also said to be a great preventive measures for the overgrowth of certain microorganisms that would disrupts our digestion system.
Berries are well-known to be high in antioxidants, yet not many know that, that’s not the only thing they are rich of. Berries also high in myriad of other essential nutrients. Each and every tiny seeds in the berries are actually high in fiber which, again, helps tremendously in relieving constipation. It’s like eating bites and bites of fiber with half a cup of either blackberries or raspberries pack brings in around 4 grams of fiber each.
Trouble going to the toilet? We’ve all been there. Well these are 8 food to help you relieve of your constipation right now.
Constipation can be a nuisance but it is a treatable ailment. By consuming as the aforementioned food above, you’ll be sure to rid of constipation in no time. Having said that, constipation could be a lead up to far more dangerous symptoms and illnesses in the future, if constipation becomes a recurring problem. Therefore, to be safe than sorry, get your futureself protected with our AXA eMedic Online Medical Card, from only RM32 a month, we will cover your medical expenses up to RM100,000 if the need ever arises. Best of all, we also got your kids covered! AXA eMedic Online Medical Card – Now available for kids!
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