by Vikki Grillette
It can be frustrating attempting to use the bathroom when one has difficulty getting everything to go down. If your having problems with bowel movements that are hard to pass or infrequent you probably have dyssynergic defecation, more commonly known as, constipation. It is usually the cause of painful defecation, and in severe cases, it is a symptom of obstipation or the failure to pass gas or stool and fecal impaction, a type of bowel obstruction. If you do not want to suffer this uncomfortable feeling, then you should look at your constipation diet.
Several factors can contributed to constipation such as insufficient dietary fiber intake, inadequate fluid intake, side effects of medication, decreasing physical activity, hypothyroidism and in some extreme cases, obstruction by colorectal cancer. More often than not, an improper constipation diet is to blame.
Eating habits that can alleviate the affects of constipation is vital. You need to know what foods you should take in your constipation diet which will help you in your visits to "the john."
Fiber is the most important component of your constipation diet. You should eat plenty of fiber when you are constipated, it cannot be digested so it is added to the stool to help soften it and bulk it up. When digested, soluble fiber absorbs water and holds together fatty acids, softening the stool; on the other hand, insoluble fiber is not dissolvable in water and comprises the bulk of the stool. Plant based foods like fruits, vegetables, legumes, nuts and whole grains are typically where both fibers can be found. Doctors feel that having a daily fiber intake of 20 to 25 grams can ease the discomfort of constipation.
Fruits are excellent sources of dietary fiber since they are loaded with vitamins and minerals that can contribute to your overall good health. Prunes, apricots, pineapple, fig, pears, papaya, and peaches are all fruits that have high fiber content.
Including vegetables like chard, kale, spinach, artichoke, asparagus, broccoli, and carrots in your daily meals ensures a fiber rich diet. Another fantastic source of fiber are whole grains such as brown rice, millet, barley and whole grain breads.
Flaxseed are small seeds that come from the flax plant. Flaxseed is said to ease constipation, abdominal pain, and bloating. Flaxseeds can be added to baked goods, cereal, and yogurt. Water health experts also say that a person should drink 8 to 10 glasses of water every day. Drinking water keeps you hydrated, helps soften your stool, and keeps constipation at bay.
An important part of preventing recurring constipation is to avoid eating processed food as much as possible, as the fiber content is very low. Also, you must avoid foods, like fried food, cheese, ice cream, cakes, and carbonated beverages, if you are prone to constipation.
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