It’s important to speak with your healthcare provider about your symptoms and possible treatments for chronic constipation.
Most people experience bouts of constipation from time to time. But, for millions of Americans, constipation isn’t something that just goes away.
December is Constipation Awareness Month. According to the National Institute of Health, chronic constipation affects up to 20 percent of adults and 16 percent of children in the United States alone. Normal bowel movements can range from three times per day to as little as three times per week. While common among all ages, genders, and populations, constipation is one of the most challenging gut symptoms to define because it appears differently in each person. Individuals may report constipation if they sense their bowel movements are irregular, or their symptoms become uncomfortable. People who are constipated may experience one or more of the following:
- reduced frequency in bowel movements
- hard bowel movements
- difficulty having a bowel movement
- straining
- painful bowel movements
- the feeling of incomplete emptying after a bowel movement
For some, constipation is acute, meaning it goes away quickly, but for others, constipation is a daily complication that has persisted for many years, perhaps maybe even since childhood. However, a sudden (acute) onset of symptoms should prompt a visit to a healthcare provider.
Make your gut happy. CORE Foods’ Oat Snacks are powered by prebiotic fiber and whole grain oats.
Seeking relief
How can you relieve your constipation and its symptoms? Increasing dietary fiber in your diet can be a great solution. Fiber can “bulk up” your bowel movements with water and soften your stool, making it easier to pass. A recent study found that eating two kiwis daily gave 45 percent of chronic constipation patients relief compared to 12 prunes. Many find the taste of kiwis to be better than eating prunes.
Tips for adding more fiber to your diet:
Vegetables
- Cook in the microwave to save time and nutrients.
- Cook only until tender-crisp to retain taste and nutrients.
Beans
- Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water.
Fruit
- Snack on fruit anytime, anywhere.
- Leave peelings on fruit whenever possible.
- Use fresh and dried fruit in muffins, pancakes, quick breads, and on top of frozen yogurt.
Grains
- Choose whole-grain varieties of breads, muffins, bagels, and English muffins.
- Mix barely-cooked vegetables with pasta for a quick pasta salad.
It’s important to speak with your healthcare provider about your symptoms and possible treatments for chronic constipation tailored to your specific needs. Visit www.youandconstipation.org for more information related to constipation.
