Articles
Constipation
Constipation can mean different things to each individual. Everyone’s bowel habits are different, and thus we all suffer varying degrees of bowel issues. In general, constipation is a failure to have a bowel movement on most days without straining or pain. Typically stools are too hard, small and “sinkers rather than floaters". There may also be a feeling of incomplete evacuation. . If you have a problem with constipation, you should always consult a dietitian regarding diet, fluid and exercise before contemplating any other remedy.
Causes of Constipation The common causes of constipation are • Not enough dietary fibre in the diet • Not enough fluids in the diet • Too little exercise • Emotional stress • Gastro intestinal disorders • Disturbance of movement along the gastro intestinal tract – due to abnormalities in hormones secreted in the gut or changes in the nerve systems of the GI tract • Poor bowel muscle tone • Weak pelvic floor muscles • Bulging of the lining of the rectum – due to child birth or ageing • Lack of proper dentition which effects adequate chewing • Excess roughage, or indigestible fibre in the diet • Some medical drugs such as antacids, antidepressants, diuretics, iron supplements, opiates and Bismuth.
Constipation is a serious issue and you should openly discuss all problems with your Dietitian How can diet help prevent Constipation Fibre and fluids are the two most important dietary additions when combating constipation. Soluble and insoluble fibre help to soften and bulk stools, that eases the passage of waste products and decreases the transit time to elimination. It is important to have at least 30 grams of fibre each day. Fibre can be found in whole meal breads, cereal, salads, vegetables and fruit. Your dietitian can help you to incorporate these foods easily into your daily diet. They can also help you with fibre additives that may be of benefit. See our Fibre Additive fact sheet for some advice. Sufficient fluid is essential in preventing constipation, especially when increasing your fibre intake. It is recommended that ten to twelve cups of fluid are consumed daily, 50% coming from water. Too much tea or coffee can act as a diuretic, so avoid these where possible. Fluid can also be found in the food we eat. Your dietitian can educate you on choosing foods with a higher fluid content. Exercise Regularly exercise strengthens the abdominal and pelvic floor muscles. It also helps to stimu¬late the gut. Aim for at least 30 minutes of exercise daily. Try activities such as walking, swimming, cycling, aerobics, yoga or bowls. Help beyond the diet Everyone is an individual. For some, the addition of bran or psyllium is enough when plenty of water is drunk and you are physically active. Others will need further advice on the addition of extra products and timing and positioning of toileting etc. For some it may take a number of additions and changes before results are consistent. Speak to your dietitian to find the exact solution that works for you.
CONSTIPATION
AIM FOR AT LEAST 30 GRAMS A DAY
HIGH FIBRE COUNTER
Fibre (g) | Fibre (g) | ||
Bread per slice | Flour, Pasta per 100g | ||
White 25g | 0.7 | Flour, white | 3.5 |
Wholemeal 25g | 2 | Wholemeal | 9.5 |
*Soy Linseed 40g | 2.2 | Pasta, white | Negl |
Crispbread, each Rye, WholeWheat | 1 | Wholemeal - cooked | 1.5 |
Others, average | 0.5 | Pasta, white - cooked | Negl |
Wholemeal | 1.5 | ||
Breakfast Cereals, per 30g | Fruit | ||
All-Bran type-1/3 cup | 9 | Apple, 1 medium | 4.5 |
Fibre Plus - 1/3 cup | 4.5 | Avocado, ½ medium | 3 |
*Sustain – ½ cup | 2 | Banana, 1 medium | 3 |
Weeties | 3 | Fruit salad, 100g | 1.5 |
Bran-Bix each | 3.5 | Grapefruit, ½ medium | 2.7 |
Vita-Brits, 1 biscuit | 2 | Orange, 1 medium | 3.8 |
Weetbix, 1 biscuit | 1.5 | Peach, 1 medium | 1.5 |
Cornflakes | 1 | Pear, 1 medium | 3 |
Nutrigrain | 1.1 | Rockmelon, 1 cup | 2 |
Extra G | 2 | Tomato, 1 medium | 1.5 |
*Sultana Bran – 2/3 cup | 4.5 | Watermelon, 1 cup | 0.5 |
Bran Flakes – ¾ cup | 5.7 | ||
Guardian – 1 cup | 6.4 | ||
Muesli av 30g | 8 | Canned: ½ cup | 1.2 |
Unprocessed Bran-1 Tab 6g | 2.5 | Dried Fruit: 30g | 4 |
Fruit Juice | Negl | ||
Wheat Germ – 1 tab, 8gr | 1.5 | ||
Vegetables per 100g | |||
Porridge – 1 cup, 250g | 4 | Average over ½ cup | 3 |
Baked Beans in Tomato Sauce | 7.3 | ||
Peas, split | 5 | ||
Nuts \ Seeds average 30g | 3 |
* = high roughage
FOODS WITH NEGLIGIBLE OR NIL FIBRE
Meat, Fish, Poultry, Eggs | |
Dairy Products | Milk, Yoghurt, Cheese, Icecream, Cream, Fats, Oils, Butter, Margarine |
Drinks | Water, Tea, Coffee, Soft Drinks, Fruit Juices, Beer, Wine, Alcohol, Cocoa, Milo, Ovaltine |
Confectionary | All except those with fruit, nuts, oats |
Added to site on : Monday, 17 May 2010