A diet that's too low in fiber may be to blame for your slow bowel movement. Constipation can means different things to different people. Medically speaking, constipation usually is defined as fewer than 3 bowel movements per week. And yet, for many people, it simply means infrequent stools, hard stools, difficulty passing stools, or a sense of incomplete emptying after a bowel movement.
The causes and reasons of each of these “types” of constipation are different. 95% of adults have bowel movements between three and 21 times per week, and this would be considered normal.While having a bowel movement once a day is common, it can vary person to person. The number of bowel movements generally decreases with age. Some people can have a movement two times a day, others may go two times a week.
It is important for women to know that most people are irregular and do not have bowel movements every day or the same number of bowel movements each day.
And the question now; Has anyone really tried a high fiber diet and did this work for you?
You can increase your fiber intake and find that you got worse constipation! Don't worry. This can happen only if you don't drink enough water! When you start a high-fiber diet, you should drink more and more water.
Think of your Intestines as a ''sponge'', without water it get's dried up and hard and that's what you will have in your intestine, a dried up, hard sponge, if you don't drink PLENTY of fluids with a high fiber diet. And let's just say it can be extremely painful.
The average adult needs between 25 and 30 grams of fiber a day. And this is less than most of us typically eat. But to avoid bloating and cramping, you don't want to suddenly go from eating 10 grams of fiber to 25 in a day. Add more fiber-filled foods to your diet gradually, and be sure to drink plenty of fluids to help the fiber flow properly through your digestive tract.
Some inexpensive examples of constipation relief foods
Quick remedy:
The causes and reasons of each of these “types” of constipation are different. 95% of adults have bowel movements between three and 21 times per week, and this would be considered normal.While having a bowel movement once a day is common, it can vary person to person. The number of bowel movements generally decreases with age. Some people can have a movement two times a day, others may go two times a week.
It is important for women to know that most people are irregular and do not have bowel movements every day or the same number of bowel movements each day.
You can increase your fiber intake and find that you got worse constipation! Don't worry. This can happen only if you don't drink enough water! When you start a high-fiber diet, you should drink more and more water.
Think of your Intestines as a ''sponge'', without water it get's dried up and hard and that's what you will have in your intestine, a dried up, hard sponge, if you don't drink PLENTY of fluids with a high fiber diet. And let's just say it can be extremely painful.
The average adult needs between 25 and 30 grams of fiber a day. And this is less than most of us typically eat. But to avoid bloating and cramping, you don't want to suddenly go from eating 10 grams of fiber to 25 in a day. Add more fiber-filled foods to your diet gradually, and be sure to drink plenty of fluids to help the fiber flow properly through your digestive tract.
Some inexpensive examples of constipation relief foods
- Try Berries as a Treat: For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. “All are examples of fruits that have a good amount of fiber. A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams. Berries also are low in calories, so you can eat a big bowl of plain berries with low-fat whipped cream as dessert or toss them on your breakfast cereal, or mix them in pancakes.
- Beans: Beans can provide twice as much fiber as most vegetables, and making them a regular part of your healthy diet will help ward off constipation. A half-cup serving of navy beans will provide 9.5 grams of fiber, while a similar size serving of kidney beans provides 8.2 grams. Beans can be tossed into any number of salads, soups, casseroles, and pasta.
- Popcorn: Popcorn is a great low-calorie way to get more fiber in your diet, especially if a lack of fiber is your constipation cause. However, if you pile on the salt and butter, you could undo some of its benefits. Go for air-popped or a healthy variety of microwave popcorn( some microwave popcorns are butter-flavored and low-fat.) Popcorn is a whole grain, and increasing the whole-grains in your diet is an effective constipation remedy.
- Dried Fruit: Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as a constipation remedy. “Prunes, in particular, are great because they not only are high in fiber, but also contain sorbitol, which is a natural laxative,” . Like fiber, sorbitol is a type of carbohydrate and has a molecular structure similar to sugar. Fiber isn’t digested and so it retains water as it passes through your gut. The water softens your stool, helping to relieve constipation.
- Start Your Day With a High-Fiber Cereal: Years ago high-fiber breakfast cereals tasted like cardboard, but not anymore. There are so many wonderful high-fiber cereals now. Choose a cereal that has at least 5 grams of fiber per serving. If your favorite cereal doesn’t have a lot of fiber, add your own: Sprinkle a few tablespoons of wheat bran or flaxseed on top. If lack of fiber is a constipation cause for you, starting the day with a bowl of high-fiber cereal is a smart move.
- Nuts: Among the best are Brazil nuts, peanuts, and walnuts. A 1-ounce serving of almonds provides 3.3 grams of fiber, while a similar size serving of pistachios will provide 2.9 grams of fiber, and pecans 2.7 grams. However, nuts come with a caution: Watch how many you eat because nuts are calorie-dense. Here is a trick to figure out how much to eat: Cup your hand and only fill the palm part.
Quick remedy:
When you want fast and healthy constipation relief, you don't need to reach for a harsh chemical laxative.
Epsom salts are natural home remedies for constipation that are safe and really work. They can reverse constipation effectively, but should not be used frequently or your body could become dependent on them.
How to Drink Epsom Salt for
Constipation
- Dissolve two to four level teaspoons of Epsom salt in an 8-ounce glass of water for adults and children aged 12 and older.
- Dissolve one to two level teaspoons of Epsom salt in an 8-ounce glass of water for children aged 6 to 12 years.
- Drink the entire glass in one sitting
Tips &Warnings
- The Mayo Clinic states that bulk-forming laxatives which are essentially fiber supplements are the gentlest on your body and the safest to use long-term.
- The Mayo Clinic warns consumers of the dangers of self-treating with over-the-counter laxatives.
- Epsom salt is not a long-term treatment for constipation and should not be used for more than one week without consulting a doctor.
- The Mayo Clinic advises users that Epsom salts laxatives can cause "bloating, gas, cramping, choking or increased constipation" if not taken with enough water
If you have constipation more than occasionally or have severe pain or bleeding, you should definitely see your doctor. These are possible signs of serious digestive disorders
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