Everyone suffers from occasional constipation. Usually it's diet-related. Within a few days, things work their way out, so to speak.
But what if it's a daily occurrence? What if you're frequently bloated or plagued with abdominal discomfort due to constipation? What if your hemorrhoids bleed every time you pass a hard stool? What if you are elderly and decide not to eat because you fear the inevitable cramping?
Fortunately, a better understanding of human bowel function can help prevent a chronic problem.
The human intestine was designed to pass banana-size stools most comfortably. It is easier for the colon to propel a banana-size stool forward than little marbles - there's more to grip. Also, oversize but overly firm stools offer too much resistance to the muscles of the colon. Aim for stools the consistency of what I call "brown bananas" - not too big, not too small, not too hard, not too soft.
Inadequate dietary fiber is the most common culprit for chronic constipation. Certainly many medications and certain diseases may also contribute, but most people who don't have to dig for their own food simply do not choose foods containing sufficient soluble fiber, the type of fiber that is able to absorb extra water. Bran is an excellent example of this. Though it's flaky and dry when poured from a cereal box, it soaks up the milk and becomes nice and mushy. It does the same thing when passing through the colon. Meat, on the other hand, does not absorb extra water, nor does fat, whether inside your body or in a frying pan.
Therefore, remember that the first important ingredient in softer stools is sufficient water. If you eat bran all day but don't have any fluids on board for it to absorb, your stools will be as hard as ever.
Also, fiber only softens stools as they are being formed. Once a stool is already formed it's a done deal. You simply have to wait for it to pass (or help it along with a stimulant laxative or enema, which most people prefer to avoid). Think of your intestine as a conveyor belt. You need to keep all your stools soft in order for it to work correctly. You don't want a hard stool to plug up the works, which causes cramping as the softer stools that follow try to escape.
The bowel may need some re-training. If it's grown used to constipation, it will need to stretch out a bit to accommodate a diet higher in fiber. This may cause mild discomfort or bloating until your body has adjusted. One word of warning: if you have a hard stool that is acting like a plug, you may experience significant cramping as your intestine tries to expel the obstruction.
As for increasing your fiber, "An apple a day keeps the doctor away" is a good place to begin. One medium apple contains approximately 3 grams of fiber. In comparison, a slice of white bread contains as many calories but only a fourth as much fiber.
The most natural sources of dietary fiber are vegetables and fruits. The skin of apples, pears, and other fruits contains a large amount of fiber, so don't peel your fruit for best results. Strawberries, blackberries, and raspberries are good choices, along with peaches and plums. The infamous prune is, of course, simply a dried plum. Beans, carrots, broccoli, cauliflower, peas, spinach, and artichokes are high in dietary fiber as well.
Whole grains are also a good source of fiber. Choose whole wheat or whole grain bread instead of white bread. Choose brown rice over white rice. Choose Raisin Bran, oatmeal, or shredded wheat over Rice Krispies or Captain Crunch.
Aim for at least 5 servings a day of high fiber foods. Once your colon adjusts to the increased fiber and water in your diet it should be smooth sailing. There may be an adjustment period, however, during which you may experience a little bloating or abdominal discomfort. In the long run, though, you'll not only be more comfortable but healthier as well, with all the natural foods you'll be eating.
Copyright 2010 Cynthia J. Koelker, MD
ConstipationConstipation and 2012 - Answers for the end of the world: http://armageddonmedicine.net/?p=2275
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Cynthia J. Koelker MD is a family physician of over twenty years, and holds degrees from MIT, Case Western Reserve University School of Medicine, and the University of Akron. She is the author of "101 Ways to Save Money on Healthcare."