Constipation - Do's and Don'ts

Constipation is a condition where a person either finds it difficult to completely empty the bowel or is not able to pass stools regularly. A person who is constipated may find that the stools seem smaller or bigger than what's usual, and could be hard and lumpy.

Constipation can affect people of any age, from little babies to adults. It may be more common in women, particularly during pregnancy. In most cases, it is a short term condition that gets better, but for others it could be a long-term condition that causes a lot of pain and discomfort, and can affect the quality of life drastically.

Many factors can lead to constipation, including the following :

• Insufficient fibre-rich foods (e.g. cereals, fruit, vegetable) in the diet.
• Inadequate water intake.
• A change in eating habits or some other change in routine.
• Medication side-effect.
• Not passing stools when urge arise.
• Anxiety or depression.
• Toilet training anxiety (in children).

DO's :

• Eat a more fiber-rich diet. You must consume at least 18-30g of fiber a day.
• You should drink adequate amount of water.
• Do at least 150 minutes of physical activity every week, as it can help move food quickly through your intestine.
• Eat 2½ cups of vegetables and 2 cups of fruits every day.
• Eat whole-grain bread, whole wheat pasta, and brown rice, instead of regular white rice and bread.

DON'Ts

• Do not ignore the urge to go to the toilet.
• Avoid eating foods like cheese, sweets and processed foods.
• Do not use laxatives (medicine to loosen stools and increase bowel movements) very regularly, unless advised by the doctor.
• Do not strain or sit for a long time in the toilet.