Consuming fiber-rich foods is typically recommended to prevent and alleviate constipation. However, if you continue to experience digestive issues despite this, it may indicate underlying factors that need to be addressed.
Consuming fiber-rich foods promotes healthy digestion and is often the solution to many gastrointestinal issues, including constipation, characterized by infrequent bowel movements. Research indicates that constipation affects an estimated 16% of adults globally, with older adults aged 60–110 years at a significantly higher risk (33.5%).
While whole grains, legumes, fruits, vegetables, nuts, and seeds are effective in relieving constipation for most individuals, some may still experience distressing symptoms such as dry, hard stool, abdominal pain, and heaviness. This could be attributed to various reasons, some of which are listed below:
You might be solely consuming a single type of fiber
Your persistent constipation despite consuming fiber-rich foods may be due to limiting yourself to one type of fiber. Dietary fiber can be broadly categorized into two types: soluble and insoluble.
Soluble fiber, present in foods like oats, beans, and fruits, dissolves in water, forming a gel-like substance that softens stool. On the other hand, insoluble fiber, found in whole grains, nuts, and vegetables, adds bulk to stool, promoting regular bowel movements and preventing constipation. Incorporating both types of fiber is essential for maintaining a healthy digestive system.
You’re Not Consuming Sufficient Water
According to the National Institute of Diabetes, Digestive, and Kidney Diseases (NIDDK), fiber requires water to function effectively in your digestive system. It absorbs water in the bowel, aiding in softening stool and facilitating easier passage. Sufficient water intake also helps prevent dehydration, a common cause of constipation. While experts generally recommend consuming between 8 and 10 glasses of water daily, Harvard Health Publishing suggests that the ideal water intake varies individually.
Do You Have Lactose Intolerance
If you’re lactose intolerant, it’s crucial to avoid dairy products such as milk, cheese, and yogurt. Lactose intolerance occurs when individuals can’t fully digest the sugar (lactose) in milk, resulting in symptoms like diarrhea, gas, and bloating. However, research published in the Nutrients journal highlights that around one-third of lactose-intolerant individuals experience constipation.
Certain Medications Might Be the Cause
In some instances, specific medications such as certain painkillers, antacids, and antidepressants, can contribute to constipation, as noted by Harvard Health Publishing. It’s essential to address any such side effects promptly. Consulting with a doctor or healthcare professional can provide additional guidance. They can also suggest alternative medications or strategies.
Avoid Stress
Stress and anxiety can affect bowel movements and raise the likelihood of constipation.
Research published in the journal Expert Review of Gastroenterology and Hepatology indicates that stress prompts several bodily responses, including the release of hormones that directly impact our intestines. This can result in slower gut movement, heightened inflammation, and changes to beneficial gut bacteria, ultimately leading to bowel issues like constipation.
Therefore, it’s important to practice stress management techniques such as meditation, deep breathing, or yoga to help relieve constipation.
Conclusion
Constipation is a notably uncomfortable digestive issue characterized by symptoms like infrequent bowel movements, hard, dry stool, and abdominal discomfort. While incorporating fiber-rich foods into your diet is an effective strategy for preventing and alleviating constipation, some individuals may still experience digestive issues despite dietary adjustments. Factors contributing to ongoing problems may include insufficient fluid intake, limited fiber diversity, stress, lactose intolerance, and specific medications. Consulting a doctor is advisable to identify the underlying cause and establish an appropriate course of action.