Digestive Health: Suggestions for Relieving Constipation HF#242

 

What is Constipation?

Constipation is a condition where you have painful or difficult bowel movements.  The time between these movements is not relevant, as it can be different for all people.  The stool you are trying to pass may be small, hard and dry.  You may feel bloated and it may hurt when passing the stool.  This can occur when your colon absorbs too much fluid as the stool is passing through or if the stool is passing through too slowly.

 

What can cause it?

There are many reasons why.  Below is a list of common reasons.

• Not drinking enough fluids.
• A diet low in fiber.
• Eating in a hurry or not on a regular basis.
• Not being physically active.
• Travel.
• Being pregnant.
• Pain pills or other medications.
• Not using the bathroom when you feel the urge.
• Abuse of laxatives.
• Disease or problems with the colon or rectum.
• Stroke or paralysis.

Do you drink plenty of fluids?

Drink 8 to 10 glasses of fluids a day (water, juice, tea, etc.).  Warm liquids often help stimulate bowel activity.

 

Do you eat foods high in fiber?

• What is Fiber?

Fibers are substances found in the walls of plants that are not completely digested by the body.  There are two main types of fiber, soluble and insoluble.  Both are good to prevent and relieve constipation.  Plant foods which contain fiber (soluble and insoluble) are whole grains, dried beans, dried peas, nuts, seeds, fruits and vegetables and their skins.

 

• How Much Fiber Do I Need?

 

Women should aim for 25 grams of fiber each day while men need at 30-35 grams per day 

 

• How Does Fiber Help Relieve Constipation?

• Guidelines for Increasing Fiber Intake

• How can high fiber foods be added to my diet?

 

High fiber foods include fruits, vegetables and whole grains.  The best sources of fiber are whole grain breads, cereals, popcorn, and bran.  Cooking fruits, vegetables, grains or dry beans does not decrease fiber, but peeling, straining and milling may reduce fiber.  To increase fiber in your diet, try these tips:

 

• add a small amount of 100% bran cereal, ground flax seed or wheat germ (1 to 3 tablespoons a day) into cooked cereal, casseroles, cookie dough, pancake batter, and other baked goods. 
• Raw vegetables or fruits may be grated into salads or gelatin. 
• Wheat germ or bran can be used as a topping on ice cream, yogurt, pudding or applesauce. 
• Add nuts and dried fruits to baked goods or cereals. 
• Prunes and prune juice may be used for their laxative effect. 
• Read nutrition labels to find out how much fiber per serving is in the foods you eat.  Choose foods with at least 5 grams of fiber per serving or more, when possible.

 

Do you eat in a hurry and not at regular times?

If you do, don’t!  Space your meals throughout the day.  Allow yourself enough time to eat.  You’ll be more likely to eat the amount of fiber and liquids that you need.

 

Are you getting enough exercise?

Exercising each day or at least every other day may help stimulate bowel activity.  Check with your doctor or nurse about what exercise is best for you.

 

Do you always allow enough time to have a bowel movement?

Allowing enough time is important.  Your bowels will be more active after eating a meal.  You may find that this is a time when you might feel the need to use the bathroom.  This is especially true after the first meal of the day.  Don’t ignore the urge to have a bowel movement.  If you continue to ignore the urge, it may not return for quite some time.  This and a diet too low in fiber are the main reasons why people become constipated.

 

Important:  Check with your doctor if constipation goes on or you notice:

• very thin, pencil-like stools
• abdominal pain and swelling
• weight loss; lack of energy or appetite
• rectal bleeding

Call your doctor before using any laxative or enemas.

 

High Fiber Foods

Breads

• whole grain breads, buns, rolls or crackers (dark rye, pumpernickel, oatmeal, whole wheat)
• nut breads
• bran muffins
• breads or cereals with seeds
• whole wheat flour pancakes and cookies

Cereals

• bran cereals (100% bran, 40% bran flakes)
• shredded wheat
• oat bran (hot or cold)  
• cereals with nuts, raisins, seeds
• granola   
• Wheatena®
• Maltex®  
• Ralston®
• oatmeal                                                                                   

Cereal products and flours

• wheat germ 
• millet
• buckwheat                       
• whole wheat
• cornmeal                                                                                
• bulgar
• wheat bran                                                                        
• barley
• high fiber granola bars (Fiber One®, Kashi®)
• popcorn
• wild rice
• brown rice

Fruits

• fresh fruits, especially those with edible skins (apples, pears) or seeds (berries)
• dried fruits

 

Vegetables

• raw or cooked vegetables

 

Legumes

• peanuts
• peanut butter
• dried beans or peas in the form of bean soup, baked beans, pea soup, kidney beans, lentils

Teach Back:

 

 

 What is the most important thing you learned from this handout?

 

 

What changes will you make in your diet/lifestyle, based on what you learned today?

 

 

 

 

 

 

If you have questions, please call UW Health Nutrition at one of these locations:

 

UW Digestive Health Center Nutrition Clinic Room 012 750 University Row, Madison, WI 53705 (608) 890-5000 appointments (608) 890-5005

UW Health West Clinic Nutrition Clinic Room 1296 451 Junction Road Madison, WI  53717 (608) 262-9181 appointments (608) 265-7526

UW Health East Clinic Nutrition Clinic Room 2106 5249 East Terrace Drive Madison, WI  53718 (608) 265-7405 appointments (608) 265-0963

 

UW Medical Foundation Nutrition  202 S Park St, Madison, WI 53705 appts: 608-287-2770 Appointments available at 12 locations uwhealth.org/nutrition

The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.

Last Updated: 05/09/2013

Copyright © 04/16/2010 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#242

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