Constipation – Treatment and Prevention

Constipation can be caused by many factors:

It is very common – 1 in 7 Australians report symptoms – especially Women and the Elderly.

Constipation symptoms can include:

– Lumpy or hard stools (poo)

– Feeling bowels not completely emptied

– Straining to pass a bowel motion

– Manipulating your body position to try and pass a bowel motion.

– Having fewer than three bowel motions per week.

Management:

Medication is required at times, especially if medications are causing constipation. Opt for osmotic laxatives (eg Movicol)
Obey the Urge! When you feel the need to move your bowels – do it, don’t wait, it will harden bowels further.
Two litres of FLUID daily. (can use tea, coffee, water, juice). Urine should be colour of straw. Drink Throughout the day.
Include 2-3 x Kiwi Fruit daily
Include 50-100grams of prunes daily (5-10 prunes)
Add 1 Tbspn of Psyllium husks in the morning. (or add to yoghurt or juice or stewed fruit)
Cooked vegetables have more fibre than Salads – utilise slow cookers, roast vegetables, stir fries, curries, soups with plenty of vegetables.
Weight bearing activity every day, think walking, skipping, jogging, aerobics…

NB. Changes must be gradual and slow.

Up to 75% of people with IBS – C (constipation predominant) or idiopathic constipation will find FODMAPS management beneficial.

If you don’t like kiwi: try artichoke, shallots/leeks/onions, beetroot, brussels sprouts, white peaches, nectarines and melons.

If you don’t like prunes: try apples, pears, cherries, apricots, plums and sugar free chewing gum/lollies.

Sources

Peter St Henry