Constipation happens or is classified as happening when someone has not had a bowel movement for between 24 and 72 hours.
It is also important to understand constipation is not a disease; it is medically referred to as a “condition” and encompasses people who have less than three bowel movements per week.
Some of the primary reasons people experience constipation are:
- A significant change to their nutrition
- Certain prescription medications can have a side of constipation
- Traveling and eating unfamiliar foods and
- Pregnancy
The vast majority of the time, you can effectively deal with or manage constipation independently without the need to seek medical advice. However, on occasion, persistent constipation can occur, having quite severe implications for everyday life.
Children’s attitudes and behavioral patterns, in particular, can be severely impacted by constipation.
Symptoms To Look For
All of us are different, and thus our bowel movements are unique and distinct. Many people feel the need for the toilet after each meal, while others go once a day in the morning. Constipation is a prevalent condition, and we’ve said it could occur for several reasons.
Remember, symptoms will vary from person to person but here a few of the more common ones:
- Tough or thick stools
- Finding it straining while trying to release your bowels
- Spending an excessive amount of time before passing a movement
- Bloating in the stomach
- Trails of clay-colored stools on your children’s underpants
- Reduced hunger, especially amongst children
- A trace amount of blood on your stool
A top tip for parents is that children who may be experiencing pain due to constipation often cross their legs or tense their bums: they do this because it can help alleviate pain.
Some more uncommon symptoms are:
- Nausea: An accumulation of stool in the intestinal tract may cause nausea. The primary reason is that the stool has accumulated over time; this results in what doctors refer to as fecal impaction. If you feel you may have this symptom, please seek medical advice from your local health care provider.
- Vomiting: Vomiting may transpire if the intestinal tract is blocked or obstructed. Intestinal blockage or obstruction can then lead to other symptoms such as stomach pain, temperature, and constipation. Again, if you present with any of these symptoms, please seek out advice from your local health care provider.
- Hemorrhoids: These are swollen and irritated veins that are located in the rectum or anus. Fortunately, they are not generally considered to be severe or dangerous to your health. These may cause itching or slight discomfort while passing stools.
- Anal Fissures: Anal fissures are normally the outcome of some kind of injury that has occurred to the area of the anus, usually caused by a hard stool. Look for blood on your stool or toilet paper.
- Rectal Prolapse: This can be slightly more severe; however, it sounds worse than it actually is. Rectal prolapse happens when the end part of your colon distends past the anus. This will almost always go away by itself; however, please seek medical advice.
What Can We Do?
If you are suffering from constipation, you almost certainly need to start consuming foods that get your plumbing system moving. The critical ingredient in nutrition that is most beneficial is fiber.
Greens, superfoods, and vegetables contain high levels of fiber and, as such, should make up the majority of your food choices when looking to alleviate constipation. Fiber is a natural laxative that helps the body’s bowel movements.
What are some of the fruits, greens, and greens supplements that contain high amounts of fiber that help relieve constipation by acting as natural laxatives?
What Is fiber And Why Is It So Important?
Fiber is a kind of variety of carbohydrates that the human body can not digest. The majority of carbohydrates can be effectively broken down into sugar particles; however, fiber can not be broken into sugars and travels through the digestive tracts undigested (1).
Fiber helps the body to more effectively and efficiently utilize sugars, restrain hunger, and keep blood levels in check.
The vast majority of Americans only consume roughly 15 grams per day. The recommended daily requirement for adults is between 20-30 grams per day. Fruits and vegetables are the best sources of fiber and can help with conditions like constipation.
There are two types of fiber:
- Soluble fiber; meaning it dissolves in water, may assist with reducing glucose levels, and has been shown to drastically lower cholesterol. Some water-soluble food sources are oatmeal, beans, and lentils.
- Insoluble fiber does not dissolve; this type of fiber helps food travel through the body more naturally, which promotes regular bowel movements assisting those suffering from constipation. Food sources are wheat, legumes, brown rice, and some leafy greens.
When choosing your foods, you need to make sure they contain high amounts of fiber to help the problem. Some of these foods may cause slight side effects for some people who have allergies.
Again, for most people, these foods provide incredible benefits that go far beyond helping constipation.
Best Foods to Eat When Constipated
Constipation is the most prevalent gastrointestinal ailment in the United States, and fiber consumption appears to alleviate and inhibit constipation.
Experts suggest slowly increasing your daily intake rather than upping the amount quickly, and as fiber absorbs water, it’s advised to increase your water intake, allowing you to remain hydrated.
Adding greens to your smoothie is an excellent way to help digestion and also makes an ideal meal replacement.
Top Vegetables To Help Constipation
Making sure to include vegetables of all colors in your diet is critically important for several reasons. Dark leafy greens, particularly kale and spinach, contain high fiber levels and are some of the best foods to eat to mitigate constipation by acting as a natural laxative.
Super greens supplement with high levels of fiber provide numerous benefits other than helping with constipation, such as improving energy, increasing concentration and focus, improving sleep quality, reducing stress, and anxiety, and boosting your immune system.
Supergreens are an excellent way to get all the essential nutrients your body needs in one daily scoop and can be added to juice, water, smoothies, and even soups. The ingredients in super greens supplements may help alleviate constipation due to the high level of fiber contained within.
Some vegetables that help with constipation are (2):
- Lettuce
- Kale
- Spinach
- Paes
- Greens Beans
- Barley grass, wheatgrass
The Importance Of Water
Ensuring you drink enough water throughout the day is vitally important and can assist with your bowels’ regular and effective movement.
Remember, every cell in your body is made up of water. If you’re not drinking enough fluid, the body compensates by utilizing water within the intestines; this results in constipation, stomach pain, and vomiting.
The easiest way to understand if you’re drinking enough water is to check your urine; you want it to be clear, not a cloudy yellow color (3).
Final Words
If you are suffering from constipation, vegetables, superfoods and super greens supplements can play an absolutely vital role in alleviating and preventing constipation and the symptoms that accompany it.
Fiber is your best friend, and as you’ve seen, it helps the body digest food more effectively and efficiently, resulting in regular bowel movements.
Remember getting your fiber from greens and vegetables is your best bet to get things moving in the right direction. Try to drink between 4-6 glasses of water each day and never forget the power and importance of regular daily exercise.
