Prevention of constipation

It is easier to prevent constipation than to treat it long and painfully. Constipation in the initial stage can be eliminated by natural means, without resorting to extreme measures - plasticizers (softeners) of stool or oral laxatives, or enemas. What is the prevention of constipation?

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Fiber in the diet

Eat fiber-rich fruits and vegetables. Choose plenty of your favorite high-fiber fruits and vegetables, including legumes and whole grains and breads. Aim for 20 to 35 grams of fiber daily. Experiment to find out which fruits and vegetables work best for you. Remember to add fiber gradually to help reduce gas and bloating to prevent constipation.

Avoid or reduce foods that are extremely low in fiber. Foods that are high in fat and sugar and those that are generally low in fiber, such as ice cream, cheese, and processed foods, can cause or worsen constipation.

Make sure you have enough fiber in your diet. Most adults don’t eat enough fiber. You should be getting about 18 grams of fiber a day. To prevent constipation, you can increase your fiber intake even more by eating:

• fruits
• vegetables
• whole grain rice
• whole grain pasta
• wholemeal bread
• flax seeds
• nuts
• oats

Eat more foods with insoluble fiber - this will help keep your bowel movements regular because it helps food move through your digestive system more easily. High-fiber foods can keep your stomach full longer and keep you feeling fuller for longer.

If you increase your fiber intake, it is important to increase it gradually. A sudden increase in fiber intake can make your belly feel bloated. You may also produce more uncontrollable gas (flatulence) and experience stomach cramps.

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Drink plenty of fluids

The exact amount of water and other fluids you should drink each day to prevent constipation varies and depends on your age, gender, health, activity level, and other factors. Limit caffeine, which can worsen constipation symptoms by causing dehydration.

Do physical exercise regularly

Engaging in regular exercise, such as walking, cycling, or swimming, can help stimulate bowel movements. At least 150 minutes of moderate exercise each week is recommended for people with constipation.

Staying mobile and physically active can significantly reduce your risk of constipation. Ideally, get at least 30 minutes of exercise every day.

Not only does regular exercise reduce your risk of constipation, but it will also leave you feeling refreshed, healthy, and improve your mood, energy levels, and overall fitness.

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Pay attention to the call of nature

Don't ignore the urge to defecate. The longer you wait to go to the toilet, the more water is absorbed from your stool into the intestinal walls and the more difficult it becomes to have a bowel movement due to dry stool.

Use caution when administering stimulant laxatives.

Habitual use of laxatives such as Correctol and Dulcolax can make your colon dependent on them, and may require increasing the dose of laxatives, eventually leading to bowel problems. In some cases, relief may be obtained by trying saline laxatives such as milk of magnesia, which draws water into the colon from food to lubricate the stool. Avoid giving laxatives to children without a doctor's approval.

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Is constipation related to diet?

Constipation may be related to your diet if you answer "no" to more than one of these questions.

1. Do you eat fruit every day to prevent constipation?
2. Do you have a habit of drinking a glass of liquid with each meal and at least one glass between meals?
3. Do you eat vegetables every day?
4. Do you use whole grain bread or grain products daily?
5. Do you eat well-prepared meals regularly and slowly in a relaxed atmosphere?

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Here are some helpful tips to prevent constipation.

• Eat at least 2 servings of fruit per day, with one serving raw, including skin and seeds.
• Eat 2 servings of vegetables per day and raw vegetables at least every other day. Use raw vegetables as snacks to prevent constipation. Some tasty vegetables include rutabagas, radishes, cabbage, carrots, and celery.
• Check your fluid intake. You should be getting at least 8 glasses of fluid a day, including milk, water, juice, tea or coffee.
• Use whole grain breads and cereals rather than thinly sliced white breads made from refined flour or highly milled grains. Examples of such grains include bran, shredded wheat, whole grain, oatmeal, muesli.
• Use baked potatoes, sweet or white, rather than mashed potatoes. Potato chips are a good source of fiber to help prevent constipation.
• Use popcorn, nuts, and dried fruit for snacks instead of chips or French fries.
• Plan regular meal times, giving yourself enough time - at least 20 minutes - to eat.
• Eat your food slowly.
• Do your required, feasible daily exercise routine to prevent constipation.
• Set aside a prime time each day to have access to the toilet when there is no rush or disruption to your daily schedule.
• Get enough rest.
• It can be very helpful to drink a warm/hot drink before going to the toilet – this will help promote good bowel movements.
• Use fruits or fruit products rather than pastries, pies, cookies or cake for dessert.
• Include prune juice or prunes in your diet to prevent constipation.
• See your doctor if constipation continues to be a problem.

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Useful recipes for preventing constipation

Beans: 8-10 grams of fiber per serving

Boiled beans - 1/2 cup

Boiled lentils - 1/2 cup

Lima beans, cooked by boiling - 1/2 cup

Pinto beans, cooked by boiling - 1/2 cup

White beans, cooked - 1/2 cup

Vegetables: 2-4 grams of fiber per serving

Broccoli, cooked by boiling - 3/4 cup

Brussels sprouts, boiled - 1/2 cup

Cabbage, cooked by boiling - 1/3 cup

Carrots, raw - 1 medium carrot

Corn - 1/2 cup

Peas - 1/2 cup

White potatoes - 3/4 cup

Spinach, cooked by boiling - 1/4 cup

Squash, boiled (summer or winter) - 1/2 cup

Fruits and berries: 2-3 grams of fiber per serving

Apple - 1 small

Applesauce - 1/2 cup

Banana - 1 medium

Fresh blackberries - 1/4 cup

Pear - 1 medium

Fresh strawberries - 3/4 cup

Orange - 1 medium

Bread: 1-3 grams of fiber per serving

Bread - 1 slice

Bread, whole wheat - 1 slice

Crackers, 2 pieces

Whole Wheat Crackers - 6 crackers

Muffin - 1 bun

Popcorn - 1 cup

Rice, brown, cooked by boiling - 1/2 cup

Cereals: 1-5 grams of fiber per serving

Bran - 5 teaspoons

Crispy bran - 5 teaspoons

Raisins - 5 teaspoons

Oat bran - 5 teaspoons

Shredded Wheat Crackers (1-1/2 to 2 crackers)

Prevention of constipation risks in various diseases

Prevention of constipation will depend on the risk of other medical conditions. For example, a patient who has bowel cancer, diabetes, and regularly takes opioid painkillers is at extremely high risk of developing constipation.

This happens because tumors of internal organs can compress the intestines or prevent them from working, diabetes mellitus tends to damage sensory fibers and slows down intestinal peristalsis (its movement). And further use of opioids makes intestinal motility slower and increases the tone of the anal sphincter.

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Preventing constipation for patients taking painkillers

The goal of patients taking opioids is to achieve complete bowel movements at least every 2 to 3 days without straining or hard stools. However, as noted above, bowel frequency is less important than comfortable evacuations.

To prevent analgesic-induced constipation, patients should properly follow their prescribed laxative regimen.

Using low doses of opioids will not cause constipation because the dose that causes constipation is about 4 times less than the usual dose of painkiller.

You can use the following remedies for constipation, one at a time for a week or so, and see the result. If this does not relieve your constipation, you can try another method.

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Natural Remedies for Constipation Prevention

Drink 1 liter of water in the morning before eating or drinking anything.

Drink a glass of warm water with 1 tsp honey and juice of 1/2 lemon/lime in the morning before eating or drinking anything.

Drink 1/2 teaspoon of honey diluted in 1/2 glass of warm water 2-3 times a day to treat constipation.

Licorice is a natural laxative. Chew a few licorice sticks twice a day.

Take 3 teaspoons of psyllium seeds diluted in milk or warm water at bedtime. This will give you great relief and over time this remedy will cure constipation. Soak the psyllium seeds for one day and overnight in half a glass of water. The next morning, take out the puree and drain the water. Drink 1 teaspoon of this water four times a day.

Mix 1/2 cup olive oil with 1/2 cup orange juice and drink to cure constipation.

Put some curry leaves (curry patta) in hot water for a few minutes and then take them out. Mix them with honey and eat.

Eat at least 350 g of grapes per day. The combination of cellulose, sugar and organic acids in grapes makes them an excellent natural laxative. Grapes tone the stomach and intestines and relieve most symptoms of chronic constipation. When fresh grapes are not available, raisins soaked in water can be used for constipation or its prevention. People with diabetes should not undergo grape therapy.

Place Senna pods (6 to 12 for adults and 3 to 6 for children) in water and drink this tea.

Drink 1 tablespoon of corn syrup, added to 4 glasses of water.

Mix castor oil (about half a teaspoon) with equal amount of honey and drink daily.

Juice as a laxative: Mix 1 cup tomato juice, 1/4 cup carrot juice and 1/2 cup sauerkraut juice and drink every day.

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Try Colon Cleansing Herbs

Sometimes food waste can accumulate in the colon, preventing regular bowel movements and reducing the effect of digestion. Choose a cleansing method that uses psyllium fiber - it has the property of acting like a brush, sweeping the colon and ridding it of the effects of waste.

Preventing constipation in young children

Give your child 2 teaspoons once a day of homemade ghee mixed with 1/8 teaspoon of sugar and blackcurrant juice that has been left to stand overnight.

Soak raisins in 6-8 spoons of hot water. When cool, crush well and strain and give to the child to eat. This helps to regulate bowel movements.

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How to Maintain Regular Bowel Movements

To help ensure that you always have regular bowel movements, follow these steps:

• Step 1: Try to have bowel movements in a private place and after a meal, such as breakfast. Both food and the smell of appetizing foods can get your bowels moving.
• Step 2: Drink something warm with breakfast, like warm water. This will help your bowels move.
• Step 3: Sit on the toilet or bedside commode 20 minutes after breakfast.
• Step 4: Place your feet on the stool and lean your body forward slightly, helping your intestines work better.
• Step 5: Massage or rub your lower abdomen to move the stool through the rectum.
• Step 6: Be patient, this exercise may take 20 to 30 minutes for you to have a bowel movement.
• Step 7: Use glycerin or suppositories if needed to help move stool easily from your bowels. Insert bisacodyl or glycerin suppositories into your rectum 1 hour before breakfast. Place the suppository between the walls of your rectum – this will help you have a better bowel movement and numb the anal area.
• Step 8: Lubricate a gloved finger and insert it into your rectum if needed to help move your stool.

Wash your hands before and after defecation.

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Special recipe with bran for constipation

If you have constipation, the following recipe with bran will help you quickly

Need to mix

• 1 cup applesauce
• 1 cup coarse unprocessed wheat bran
• ¾ cup plum juice

This mixture will have a paste-like consistency.

Refrigerate mixture in a closed container between uses.

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How often do you eat bran according to a special recipe?

Start with 2 tablespoons of bran mixture (muesli) with a glass of water every day. Eat this mixture in the evening to ensure a good bowel movement in the morning. The increase in bran mixture can be done gradually - by two tablespoons every week until your bowel movements become regular. Always drink a large glass of water with the mixture. After a period of 7 to 10 days of taking the bran mixture for constipation prevention, you can increase this figure to three tablespoons and increase it by 1 tablespoon every week until your bowel movements become regular.

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