Guest Author - Denise Howard, M.D., M.P.H.

Constipation is a very common problem, especially in women. The vast majority of people experience this problem because of poor nutrition, sedentary life style and insufficient water intake. They do not eat enough fiber and they do not drink enough water. These poor dietary habits can lead to many problems including pain, chronic bowel problems, cancer, obesity and many other medical disorders. Management of constipation is thus important to prevent chronic diseases.

It is better to address this problem naturally and avoid chronic laxative use if at all possible. Most people do not consume enough water. Fluid intake is substituted with juices, coffee, sodas, and other beverages. Caffeine can be a diuretic, further contributing to dehydration. In addition these beverages can contain large amounts of undesired calories, especially simple sugars. Try drinking water in place of many of these beverages. Exercise helps increase the motility of the gastrointestinal tract. Plan to perform moderate exercise 4-5 days of the week. This will also provide other health benefits. Adopt good bowel habits. Try to have bowel movements after meals, especially in the morning. This allows you to take advantage of the increased colonic motility that occurs after eating.

Sufficient fiber intake is important in relieving constipation. 25 grams or more of fiber is recommended. Fiber is the portion of plant food that is not digested. It has a soluble and insoluble component. The insoluble portion of fiber is not digested completely and retains water keeping the stool soft. This can be found in large portions in cereals. The soluble fiber such as that found in citrus fruits and beans stimulates the growth of bacteria in the colon which in turn increase the mass of the stool, making emptying easier. Vegetables and fruit tend to have more soluble fiber while grains have more insoluble fiber. Wheat bran is especially effective in resolving constipation.

Increasing the amount of insoluble fiber in your diet by eating up to 25 grams of day of fiber can effectively address constipation. An alternative is consuming bran 2-6 tablespoons with a glass of water with each meal. This may take 3-5 days to see an effect and several weeks for the problem to resolve completely. It is important to drink plenty of water has the bran can lead to increased bloating and gas.

Another natural remedy is a bowel recipe that has been proven to reduce constipation by 80%. In this study it was compared to a standard over the counter laxative and appeared to work even better. The bowel recipe is listed below.

1 cup of unprocessed wheat bran or miller’s bran
1 cup of applesauce
¼ cup of prune juice

Take: take 2 tablespoons in the morning and 2 tablespoons in the evening.

The bottom line is that constipation is a sign of poor nutrition and life style choices. We need to exercise more, drink more water, and improve our intake of dietary fiber. This will resolve constipation in most people. This will also have the additional benefits of decreasing the risk of cancer, heart disease, diabetes, and controlling weight. Next week’s article will discuss some common medical therapies for constipation.