Before discussing the causes of constipation, you might find it helpful to answer first another question: What is constipation?
Definition of constipation:
Constipation is difficulty in passing stools or the infrequent passage of hard, dry stools as a result of food moving slowly through the large intestine.
This slow passage of stools cause excess fluid to be absorbed, making faeces dry out more and more until eventually the bowel opens through sheer weight of the material, usually leaving the sufferer feeling that the rectum is still full.
(Read more on the symptoms of constipation.)
The causes of constipation can be many, but in most cases constipation arises from insufficient amounts of fiber and not enough consumption of fluids in the diet.
Unlike vitamins and minerals, fiber isn't absorbed by the digestive tract. Instead it spends a long time in the intestine, absorbing large amounts of fluid.
When fiber absorbs water, stool gradually swell, getting bigger and wetter. Unlike small stools, which can accumulate for days before moving on, large stools are moved out of the intestine much more quickly. And because large stools are much softer than small ones, there's less straining when they do move.
So the best way to relieve constipation naturally is to increase the fiber in your diet as well as drink sufficient water, as the page about the High Fiber Diet Plan will discuss. Also find out what is the Best Fiber Supplement.
Apart from lack of fiber and low fluid consumption, other causes of constipation include:
so many factors can cause constipation, don't assume that what causes
constipation in your case is just your diet. If diet alone doesn't solve
the problem in a few weeks, investigate other avenues with the help of
People's attitude toward bowel movements can be one of the reasons for constipation.
In fact, some people may be chronically constipated because they don't want to take the time to have a bowel movement or don't like to have bowel movements at work, so they ignore the urge.
Problem is, the longer the stools spend time in the colon the more water is absorbed back into the body and stools get drier and harder.
Also, when you ignore your body's urges, the rectum gets used to being stretched and fails to respond normally. Feces back up into the colon, causing discomfort.
So when your body gives you a signal, stop what you're doing and go to the bathroom. If you dislike having a bowel movement at work, school or in a public toilet, readjust your attitude and get used to the idea.
Overuse of laxative is common and compounds the problem. In fact, it can become one of the causes of constipation in its own right.
Chronic use of laxatives, even herbal laxatives, causes the bowels to become lazy and the muscles become dependent on laxatives to constrict.
People often find they need more laxatives to have the same effect. Some laxatives can cause damage to the nerve cells in the wall of the colon.
So, what if you have used too many laxatives? You need to retrain your body to have bowel movements on its own.
Try sitting on the toilet each morning for 20 minutes and relax. Over time your body will remember how to relax and function normally. Plus you need to follow all the other suggestions found on the next page.
Please note - You need to see your doctor if you notice any of the following:
Foods That Relieve Constipation and Constipation Prevention - Discussing the importance of fiber and water in the diet.
Best Foods for Constipation (Part 1) - Discussing apples, beans, berries, flaxseed and dried fruits.
Best Foods for Constipation (Part 2) - Discussing dark leafy greens, ginger, honey, rhubarb, squash and coffee.
High Fiber Diet Plan - Explaining how fiber works to keep you regular.
Benefits of Fiber and High Fiber Foods in Your Diet - Increasing fiber in your diet can help preventing and treating many conditions.
Best Fiber Supplement - Why is Lepicol the best fiber supplement?
1) Balch, P., CNC, (2000) Prescription for Nutritional Healing: A Practical A-To-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements, New York: Avery
2) Lipski, E., Ph.D., CCN, (2005) Digestive Wellness: How to Strengthen the Immune System and Prevent Disease Through Healthy Digestion (3rd Edition): Completely Revised and Updated Third Edition, New York: McGraw-Hill
3) Yeager, S., (2207) The Doctors Book of Food Remedies, New York: Rodale Inc.
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Next issue will be out
Wed 15th May 2013
Read some of the previous issues to see what you might be missing!
Best Foods for Constipation
(Part 1) - Discussing Apples, Beans, Berries, Flaxseed and Dried Fruits
Best Foods for Constipation
(Part 2) - Discussing Dark Leafy Greens, Ginger, Honey, Rhubarb, Squash and Coffee