If you're suffering from hard stools or infrequent bowel movements, it's likely due to an inadequate intake of fiber and other lifestyle habits. Constipation is not pleasant. The good news is that you can do something about it.
Of course, if constipation is accompanied by severe pain or blood in your stool, or if you go longer than three weeks without a normal bowel movement, contact Dr. Bharat Pothuri here at GastroDoxs in Cypress, Texas, to set up a consultation. Chronic, long-term constipation can be a sign of a serious gastrointestinal problem.
But, if you just have occasional constipation, lifestyle changes can go a long way in helping you find relief. Here are some tips to help make your digestive tract run more smoothly.
Getting enough fluid helps soften your stool so it passes more easily. Drink a glass of water first thing when you wake up and continue drinking fluids throughout the day.
Adding more exercise helps keep your digestive tract moving. Try taking a walk right after meals - even if these walks only last 10-20 minutes. Park far out in the parking lot so you have to walk more to get to your destination.
Join a gym (or use the one you belong to) so you get at least 150 minutes of moderate activity every day. This is the amount recommended by the Centers for Disease Control and Prevention for overall good health, which includes bowel health.
If you have the urge to have a bowel movement, get to the restroom right away. Holding it only contributes to constipation.
Eating an adequate amount of fiber helps prevent constipation. Major health organizations recommend 25 grams per day for women and 38 grams for men who are 50 and younger. You need just a few grams less if you're older than 50.
Fiber binds waste in your colon, making stool easier to pass. It increases the size and weight of your stool and makes it softer.
Add more fiber by choosing whole-grain products over white breads and rice. Select almonds, popcorn, or an orange, apple, or berries as a snack, rather than processed bars or chips. Have a bowl of bran cereal instead of refined corn flakes at breakfast.
Beans, like lentils and chickpeas, and vegetables, like carrots, squash, and broccoli, are great fiber-rich additions to meals.
We can help you put together a meal plan that includes lots of healthy fiber to ease your constipation symptoms.
While a fiber supplement may not be the first choice for adding more of this nutrient to your diet, it can be a necessity if you just can't get enough through your diet.
Pill and powder forms of fiber are available at most drug and grocery stores. We can recommend the best options if you go the supplement route.
Increasing your fiber intake too quickly can sabotage your efforts. When you add fiber all at once, you may end up with cramps and gas that discourage you.
If you live in the greater Houston area and need help easing constipation, call GastroDoxs for a consultation or book an appointment online. We can help you find relief.
Dr. Bharat Pothuri is a Board-Certified Gastroenterologist and Hepatologist. With extensive experience in digestive health, he specializes in advanced endoscopic procedures, chronic GI disorder management, and preventive care. Dr. Pothuri is dedicated to providing expert, patient-focused insights to help improve gut health and overall well-being.
Increase fiber intake, drink plenty of water, exercise regularly, avoid processed foods, and establish a consistent bathroom routine to improve bowel movements.
Poor diet, low water intake, lack of physical activity, stress, irregular eating habits, and ignoring the urge to go can contribute to constipation.
Eat fiber-rich foods, stay hydrated, exercise daily, limit processed foods, and use natural laxatives like prunes or flaxseeds to ease constipation.
Healthy habits include eating a balanced diet, drinking warm fluids in the morning, practicing regular physical activity, and maintaining a consistent bathroom schedule.
Highly constipating foods include white bread, red meat, dairy products, fried foods, fast food, processed snacks, alcohol, chocolate, unripe bananas, and low-fiber grains.
