Alleviating Chronic Constipation with Nutrition & Lifestyle Changes

Defining Chronic Constipation

Chronic constipation occurs when someone passes less than 3 bowel movements per week, or has difficulty passing bowel movements. There are a variety of factors that can contribute to chronic constipation, and while not all can be addressed through diet and lifestyle changes, it is an excellent place to start and a fairly accessible way to support your body’s functioning.

Dietary Changes

One of the most common cause of constipation is a lack of fiber. Start off by checking your fiber intake - adults need 25-30 grams of dietary fiber daily from food (not supplements), the average American consumes about 15 grams per day (UCSF Health, 2022). Dietary fiber comes from plant cells that can’t be broken down by the human digestive system.

If you’re getting less than 25 grams of fiber daily, take steps to incorporate more high-fiber foods into your diet. High fiber foods include: broccoli, avocados, carrots, brussels sprout, lentils, beans, and whole grains, to name a few. Reducing the amount of low-fiber foods you consume can also be helpful. Common low-fiber foods include dairy products, high-fat meats, and sugary confections, which can increase the chance of constipation.

There are two types of fiber: water-soluble fiber and water insoluble fiber (UCSF Health, 2022). Water-soluble fibers are found in fruits, vegetables, legumes, and several types of grain. They absorb water during the digestion process, leading to increased stool bulk (UCSF Health, 2022). Water-insoluble fibers help promote the movement of food throughout the digestive process, and are found in fruits with edible peels or seeds, vegetables, whole grain products, and brown rice, to name a few (UCSF Health, 2022).

Lifestyle Changes

A few simple lifestyle changes can go a long way toward addressing chronic constipation. Firstly, avoid holding or delaying using the bathroom when you have to go. Ignoring your body’s signals that you need to make a bowel movement can result in the weakening of those signals over time, increasing the likelihood of constipation (UCSF Health, 2022). Second, when you do feel the urge to go, adjust your posture. Placing your feet on a stool (or the legendary Squatty Potty) when using the toilet can help to ease strain and lead to a more complete emptying of the bowels. Lastly, increase the amount of movement/exercise you do daily. Exercise helps to decrease the amount of time it takes for food to move through the large intestine, and reduces the amount of water the body absorbs from the stool, helping to prevent constipation.

Long-term constipation (lasting more than three weeks), or constipation in conjunction with symptoms like a fever or weakness should not be ignored. If you’re experiencing new or prolonged constipation, schedule a visit with your doctor for a check up.

References

UCSF Health. (2022, June 24). Increasing fiber intake. ucsfhealth.org. Retrieved January 16, 2023, from https://www.ucsfhealth.org/education/increasing-fiber-intake