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What is chronic constipation

Constipation is one of the most common digestive problems, it is a condition in which you have fewer than three bowel movements in a week, and your stools are hard, dry, and small, making them painful and difficult to pass.

Constipation can be due to: 

- low amount of fluids and/or fibers in the diet

- hemorrhoids and rectal prolapse

- slow peristalsis (movements of the bowel)

 

How can I avoid constipation?

  • Getting enough fiber in your diet makes stool bulkier and softer. Increase the amount of fiber in your diet and get at least 5 portions a day of either vegetables or fruits
  • Dried fruits such as apricots, raisin, fig are high source in fiber, also prunes contain sorbitol which is a natural laxative. Kiwi is also a natural laxative, so eat one kiwi a day in the morning
  • Limit foods that are high in fat and low in fiber, like cheese and other processed dairy products
  • Drink at least 8 glasses of water a day. Increase water intake based on the outside temperature (up to 10-12 glasses a day). 1-2 glasses of fruit juice will also help, together with chamomile and herb tea
  • Watch your consumption of alcoholic and caffeinated beverages such as coffee and cola drinks
  • Avoid irritating foods such spicy food (pepper, chili and so on) and avoid to consume excessive amount of citrus fruit (orange, lemon)
  • Daily Exercise like walking a half-hour every day or swimming, running, aerobic, is another way to keep your blood and your bowels moving
  • Probiotic supplements may improve constipation; the probiotic drink result in significant improvement in severity of constipation and stool consistency
  • Low magnesium intake is associated with constipation. Magnesium is found naturally in foods such as green leafy vegetable, nuts, seeds, and whole grains and in supplements
  • Avoid taking laxatives without asking your doctor first
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