Constipation

Constipation is a chronic concern for many individuals and some people don't even know they are constipated. Constipation is a symptom that something is wrong with the gastrointestinal tract. There is actually diagnostic criteria for chronic constipation.

 The presence of 2 or more of the following symptoms for the past 3 months and symptom onset at least 6 months before diagnosis:

• Lumpy or hard stools in at least 25% of defecations

• Straining in > 25% of defecations

• <3 spontaneous bowel movements per week

• A sensation of incomplete evacuation in > 25% of defecations

• A sensation of anorectal obstruction/blockage in > 25% of defecations

• Manual manoeuvres to facilitate at least 25% of defecations (eg, digital evacuation, support of the pelvic floor)

• Loose stools (including laxative-induced) are not present

• Criteria for irritable bowel syndrome are not met

So what can you do if you experience constipation?

Increase your dietary fiber

Sources of fiber include

• Psyllium (start with 1 tsp and gradually increase to 1 tbsp)

• Flaxseed (2 tbsp ground flaxseed)

• chia seed (see chia seed pudding recipe)

• whole grains, fruits and vegetables

Increase water intake especially having water upon waking

Foods such as prunes and figs can help as well

Encourage regular scheduled time on the toilet to develop gastrocolic reflex

Do not ignore the urge to defecate

Avoid prolonged straining

Physical exercise