Whole grains

Constipation occurs when bowel movements become difficult or less frequent. The normal length of time between bowel movements varies widely from person to person.  Going longer than three days without a bowel movement is too long. After three days, the stool or feces become harder and more difficult to pass.

Constipation is usually caused by a disorder of bowel function rather than a physical problem. The most common cause of constipation is a diet low in fiber and high in fats.  A diet high in fiber would include vegetables, fruits and whole grains.  If you suffer from constipation, you should avoid sugars and meats.

Another common cause of constipation is dehydration or not having enough fluids. It is important to drink at least 8 glasses of water per day.  The fluids that you drink add liquidity to your stool, making it softer and easier to pass.

There are many other causes of constipation, which include:

• Inadequate water intake.
• Inadequate fiber in the diet.
• A disruption of regular diet or routine; traveling.
• Inadequate activity or exercise or immobility.
• Eating large amounts of dairy products.
• Stress.
• Resisting the urge to have a bowel movement
• Overuse of laxatives (stool softeners) which, over time, weaken the bowel muscles.
• Antacid medicines containing calcium or aluminum.
• Medicines (especially strong pain medicines, such as narcotics, antidepressants, or iron pills).
• Depression.
• Eating disorders.
• Irritable bowel syndrome.
• Pregnancy.
• Colon cancer.

There are also neurological disorders, metabolic and endocrine disorders, and systemic conditions that can slow the movement of stool through the colon causing constipation.  Some of these disorders include:  multiple sclerosis, Parkinson’s disease, stroke, spinal cord injuries, diabetes and lupus.

Usually constipation will improve gradually without medications; however, when should you call your doctor:

• Constipation is a new problem for you.
• You have blood in your stool.
• You are losing weight even though you are not dieting.
• You have severe pain with bowel movements.
• Your constipation has lasted more than two weeks.

There are also personal reasons that may cause constipation.  For example, many people may not want to use public bathrooms or have a bowel movement anywhere other than their own home.  This can create constipation problems.  You should not resist the urge to have a bowel movement.  Babies and children can also become constipated.  The same causes may apply.  In young children who are still toilet training, they may feel uncomfortable having a bowel movement when not at home or a familiar location.  Children will also put off using the bathroom if they are in the middle of something, even playing.

Constipation can be caused by many different things.  It is important to determine the underlying condition so you can prevent it from occurring again.