Constipation: cures and prevention, naturally

Everyone suffers from occasional constipation. It is usually related to diet. Within a few days, things sort themselves out, so to speak.

But what if it’s something everyday? What if you are frequently bloated or plagued with abdominal discomfort due to constipation? What happens if your hemorrhoids bleed every time you have a bowel movement? What if you are older and decide not to eat because you fear the inevitable cramps?

Fortunately, a better understanding of human intestinal function can help prevent a chronic problem.

The human intestine was designed to expel banana-sized feces more comfortably. It’s easier for the colon to propel a banana-sized stool forward than tiny marbles—there’s more to grasp. Also, stools that are too large but too firm offer too much resistance to the muscles of the colon. Aim for stools to be the consistency of what I call “brown bananas”: not too big, not too small, not too hard, not too soft.

Inadequate dietary fiber is the most common culprit in chronic constipation. Certainly many medications and certain diseases can also contribute, but most people who don’t have to forage for their own food simply don’t choose foods that contain enough soluble fiber, the type of fiber that is capable of absorbing extra water. Bran is a prime example of this. Although it is flaky and dry when poured from a cereal box, it absorbs the milk and becomes nice and mushy. It does the same as it passes through the colon. Meat, on the other hand, does not absorb extra water or fat, either inside your body or in a pan.

Therefore, remember that the first important ingredient in soft stools is enough water. If you eat bran all day but have no fluids to absorb, your stool will be as hard as ever.

Also, fiber only softens stool as it forms. Once a stool has already been formed, it’s a done deal. Just wait it out (or help along with a stimulant laxative or enema, which most people prefer to avoid). Think of your gut like a conveyor belt. you have to keep all your loose stools for it to work properly. You don’t want a hard stool clogging up the works, causing cramping as the softer stools that follow try to escape.

The gut may need some retraining. If you’ve gotten used to constipation, you’ll need to stretch a bit to adjust to a high-fiber diet. This may cause mild discomfort or swelling until your body has adjusted. A word of warning: If you have hard stools that act like a plug, you may experience significant cramping as your intestine tries to push the obstruction out.

As far as increasing your fiber, “An Apple a Day Keeps the Doctor Away” is a good place to start. A medium apple contains approximately 3 grams of fiber. By comparison, a slice of white bread contains as many calories but only a quarter of the fiber.

The most natural sources of dietary fiber are vegetables and fruits. The skin of apples, pears, and other fruits contains a high amount of fiber, so do not peel the fruit for best results. Strawberries, blackberries, and raspberries are good choices, along with peaches and plums. The infamous plum is, of course, simply a dried plum. Beans, carrots, broccoli, cauliflower, peas, spinach, and artichokes are also high in dietary fiber.

Whole grains are also a good source of fiber. Choose whole wheat or whole wheat bread instead of white bread. Choose brown rice over white rice. Choose Raisin Bran, oats, or shredded wheat instead of Rice Krispies or Captain Crunch.

Try to eat at least 5 servings of fiber-rich foods a day. Once your colon adjusts to the increased fiber and water in your diet, everything will be easy. However, there may be an adjustment period during which you may experience some bloating or abdominal discomfort. However, in the long run, you will not only feel more comfortable but also healthier with all the natural foods you will be eating.

Copyright 2010 Cynthia J. Koelker, MD