Constipation is a common physical problem that can affect anyone, regardless of age and gender. Basically, an affected individual will not defecate or pass stool regularly and the bowels will never be completely emptied.
Unfortunately, most people will choose to live with the condition because they find it embarrassing and not debilitating (a very common misconception). Moreover, the issue will often arise just for a short period, though some people may suffer from long-term symptoms. If you have been experiencing constipation, consider using these simple tips for prevention and management.
Increase fiber consumption
In fact, that’s the first thing every doctor will tell you. Poor eating habits drastically increase your chances of getting constipated. Therefore, you should consider improving your diet by reducing processed foods and increasing your insoluble fiber intake. In general, this type of fiber will pass through your gut without experiencing much digestion or break down. Consequently, it will bulk up your stool and help move the waste out of your system. Ideal foods that will increase daily fiber include seeds, oats, fresh vegetables and fruits, whole wheat and whole grain rice. If you haven’t been a big fun of those kinds of food before, you should increase the fiber intake slowly for an easier transition.
Eat smaller size meals
Constipation may occur if your gastrointestinal tract is under strain. In simple terms, when you eat large meals, your gut will be forced to work fast during the digestive process. Often, the body will not be able to completely digest the material, especially when you eat late at night. This is because the body’s activities are reduced when you are at rest. Consequently, you will suffer from indigestion and become constipated. You can eliminate this problem by consuming smaller meals which are easier for your digestive system to completely digest and absorb.
Know your food intolerances
You can suffer from indigestion after eating some specific foods that your body cannot handle. Generally, you might have symptoms such as bloating, flatulence and general tiredness after consuming certain ingredients.
Unlike allergies, food intolerances are subtle; they occur when the body cannot process or break down the food. This will result in slow transit time for the meal and in colon imbalance. Therefore, take note of the foods that your body does not digest well and substitute them with alternative sources of the same nutrients.
It is also prudent to increase your intake of probiotics to boost the level of healthy bacteria in your body.
These will support your digestive system in the breakdown of foods, reducing constipation risks. Additionally, you should remember to exercise regularly, keep good toilet habits and minimise the sources of stress in your life.