Constipation: Problems and Prevention

There are people who are under the impression that daily bowel movements are necessary for good health. According to David R. Rudy, M.D., Chief of Family Medicine at the University of Health Sciences at Chicago Medical School, the frequency of bowel movements vary. Some may have a bowel movement three times a day, while others may have one every four days. However, if you have three bowel movements a week and stools are difficult to pass, you can count on the fact that you, are, indeed, constipated. If the problem is accompanied by fever or abdominal pain, you should see your doctor.

In the event that you are constipated, there is no reason why you should not start eating your fill of fiber. Bear in mind, people who eat lots of dietary fiber have a less chance of getting constipated.  Nowadays, Americans limit their intake to about eleven grams only. 

Fast foods, processed foods and convenience foods lack fiber. You need at least 25 to35 grams a day, in order to avoid constipation. As a matter of fact, dietary fiber is a genuine cure for constipation. While people may agree that fiber is necessary, the problem is that they do not practice what they preach. In today’s fast-paced society, the tendency on the part of most people is to want things in a hurry. They eat more processed foods, instead, and less dietary fiber. Fibers act like sponges, pulling water and making stools softer and easier to pass. 

You should increase your fiber intake gradually.  A half cup of canned chick-peas contains more than six grams of fiber; kidney beans contain more than nine grams.  Fruits and vegetables also contain fiber. They also contain substances that stimulate bowel muscles and get things moving. Oats, wheat, rice and corn bran are packed with fiber. Mix your bran with other foods, such as meat loaves, casseroles or milk shakes. Ground psyllium seeds are a concentrated source of fiber.

If you eat a lot of fiber without drinking water, you may experience fecal impaction that can be serious. You should drink at least six to eight glasses of water a day.

Also, bear in mind that constipation occurs most often among those who get the least exercise.