Constipation: What should I do?
Constipation is a widespread gastrointestinal problem that causes discomfort, pain and affects quality of life. We will explain the causes, symptoms and treatment options.
What are the most common causes of constipation in the gastrointestinal tract?
A low-fibre diet is one of the main causes of constipation. Fibre is an indigestible part of food that helps to keep stools soft and promotes bowel movement. If the diet is not high enough in fibre, stools can become hard and dry, leading to constipation.
In addition to nutrition, dehydration and lack of exercise also play a role in the development of constipation. Adequate hydration helps keep stools smooth in the bowel, while physical activity stimulates bowel movement.
What are the symptoms of constipation?
Constipation is often accompanied by unpleasant symptoms. In addition to infrequent or irregular bowel movements, these symptoms also include hard and dry stools, which make it difficult to defecate. Many people feel that the bowel is not fully emptied, even after bowel movements. This can lead to persistent discomfort in the abdominal area. Some people also experience abdominal pain, flatulence and a feeling of bloating. It is important to note that these symptoms can also occur with other conditions, so you should always consult a doctor if symptoms persist or are severe.
What role does nutrition play in the development of constipation?
A high-fibre diet plays a crucial role in digestion and in the prevention and treatment of constipation. Fibre is found in plant-based foods such as whole grains, vegetables, fruit, pulses, nuts and seeds. It increases stool volume, softens stools and promotes digestion. It is recommended to consume about 25 to 30 grams of fibre every day. However, it is important to increase your fibre intake slowly and drink enough fluids to prevent flatulence and cramps.
- Adjust your diet
Eating a high-fibre diet is important to prevent or treat constipation. Add more foods such as whole grains, fruit, vegetables, pulses, nuts and seeds to your diet. These contain plenty of fibre, which stimulates digestion, softens stools and promotes bowel movement. However, increase fibre intake slowly to avoid flatulence and cramps. - Drink enough water
Drink enough water to keep stools smooth. Drinking sufficient liquid supports digestion and makes bowel movements easier. A rule of thumb is: approximately 1.5 to 2 litres of liquid per day. However, avoid excessive consumption of caffeinated drinks and alcohol, as these can have a dehydrating effect. - Regular exercise
Exercise stimulates bowel movement and can help prevent constipation. Try to incorporate moderate physical activity into your daily life on a regular basis. Walking, cycling or swimming are good ways to promote bowel function. - Do not suppress the urge to defecate
When you feel the urge to defecate, go to the toilet. Do not suppress the urge, as this can delay the bowel movement and cause the stool to dry out in the bowel. - Reduce stress
Stress can negatively affect bowel function and exacerbate constipation. Practice stress management techniques such as relaxation exercises, meditation or yoga to reduce stress and improve bowel health. - Use home remedies
There are some home remedies that can provide relief from constipation. This includes eating foods such as flaxseed or psyllium, which can ease stools due to their high fibre content. Drinking warm water, coffee or herbal teas can also stimulate bowel movement. - Medicines and laxatives
In some cases, medication or laxatives may be used to relieve constipation in the short term. However, these should only be taken after consulting a doctor, as they can have side effects and should not be used on an ongoing basis. - Consult your doctor
If the constipation is persistent or chronic, you should consult a doctor. Medical treatment can investigate possible underlying causes and recommend appropriate treatment. This is particularly important if the constipation is accompanied by alarming symptoms such as unexplained weight loss, bloody stools or severe abdominal pain.
Please note that these tips are general recommendations and that everyone is different. If symptoms persist or recur, you should always consult a doctor in order to obtain an accurate diagnosis and appropriate treatment.
Yes, certain foods can make constipation worse and should therefore be avoided or reduced. These foods typically include high-fat foods, highly processed foods, refined carbohydrates and sugary drinks. These foods can slow down bowel movement and negatively affect stool consistency.
Alcohol and drinks such as black tea can also impair bowel function and should be consumed in moderation. However, everyone reacts differently to certain foods, so it is important to pay attention to your own body's reactions and consult a nutritionist if necessary.
Yes, stress can cause or influence constipation. In stressful situations, the body releases more stress hormones such as cortisol, which can slow down bowel movement. In addition, stress and anxiety can lead to changes in eating habits, such as irregular meals or reduced fibre intake, which in turn can lead to constipation.
Stress management techniques such as relaxation exercises, regular exercise, adequate sleep and using stress management strategies can be helpful in reducing stress-related constipation.
Yes, certain groups of people are more susceptible to constipation. This includes older people, as the intestinal muscles can weaken with age and mobility in the gastrointestinal tract decreases. Pregnant women often experience constipation due to hormonal changes and pressure on the intestines. People with a sedentary lifestyle or reduced mobility may have a slower metabolism and reduced bowel movement.
In addition, certain medications such as painkillers, antidepressants or iron preparations can affect bowel function and lead to constipation. People with certain medical conditions, such as thyroid problems or irritable bowel syndrome, may also be more susceptible to constipation. Individual lifestyle adjustment and, if necessary, medical attention can help to prevent or alleviate constipation in these risk groups.
