Author: Rachel White, Registered Dietitian (BSc Hons, MSc, PgDip, PgCert, RD)
Constipation is a well-known issue that just isn’t spoken about very often. Here in the UK talking about our bowels is not a hot topic of conversation, but given the prevalence of bowel issues it really should be discussed more.
VOYAGERIX//GETTY IMAGES
Constipation is one of the most common gastrointestinal problems affecting the UK population, it is estimated that one in seven adults and one in three children are constipated at any one time. For some people constipation can be a short-term experience, but for others it can become a chronic (long term) condition.
What is constipation?
There is no one fixed definition of constipation but the consensus is:
Having a bowel movement less than three times a week
Straining or being in pain when passing a bowel movement
When your stool is often large, dry, hard or lumpy.
The Bristol Stool Chart (see below) is often used in healthcare settings to review the type of stools passed. Type 1 and type 2 indicate you may be constipated.
What causes constipation?
Constipation can be multifactorial, and there is no exact cause, but generally but there are a number of factors that can contribute, these include:
Not eating enough fibre
Change in your eating habits, lifestyle, routine
Ignoring the urge to pass stools
Side effects of some medications
Not drinking enough fluids
Anxiety or depression.
Women are at higher risk of getting constipated due to pelvic floor disorders and pregnancy (due to a change in hormones). Luckily there are a number of diet and lifestyle recommendations to help improve constipation.
CONTINENCE FOUNDATION OF AUSTRALIA //BRISTOL STOOL CHART
Do you want to improve your bowel habits? Here are the 5 top diet and lifestyle areas to improve constipation:
1. Fibre:
Fibre is the part of plant food that is not digested, it is often referred to a roughage. Fibre adds bulk and can soften your stools.
Increasing the amount of fibre you eat may take a bit of time to work so don’t expect instant changes. You may notice a bit more wind and bloating as you increase your fibre intake, this will settle down as your body gets used to the extra fibre.
Aim for 30g fibre per day
Aim to eat more: fruit and vegetables, wholegrain rice/pasta/bread, seeds and oats.
2. Hydration:
When you are dehydrated, your body will pull out the water from your stools in your large intestine, this means your stools become dry and hard.
Aim to drink around 2l per day (8-10 cups).
All fluids except alcohol count towards the recommendation.
3. Exercise:
Exercise can help with peristalsis (muscle contractions within the gut), and so this can help speed up the gut transit reducing the risk of constipation.
Gentle walk to vigorous activity will all help. A brief walk around the block can sometimes be enough to stimulate your bowels to want to pass a stool.
4. Toilet routine:
Keep to a routine and give yourself time to spend on the toilet.
Never ignore any urges to go.
5. Toilet positioning:
Try resting your feet on a low stool, you are aiming for your knees to be above your hips. This can make passing stools easier.
EVIDENTLY COCHRANE // COCHRANE UK
It is always recommended to give diet and lifestyle measure a try first, but if you are still having issues then there are also laxatives that can be recommended by a pharmacist.
If you are struggling with constipation, then consider speaking with a Dietitian who will be able to support you with a personalised plan specifically to suit you based on your lifestyle, dietary habits and medical history.
References
NHS Inform (2020) Constipation (https://www.nhsinform.scot/illnesses-and-conditions/stomach-liver-and-gastrointestinal-tract/constipation) (Accessed: 27 June 2023).