When are you constipated?
Most people believe that their stomachs should work once a day. Although ideal, the medical opinion is that a normal bowel pattern ranges from having three bowel movements a day to three bowel movements a week. A normal stool, however, should not be too hard and you should not strain whilst passing it; if this happens, you are classified as being ‘constipated’. Stools, like all organic matter, become hard and dry when dehydrated (have a low water content). Highly refined, low fibre foods and not drinking enough water are the major dietary habits that cause constipation. Medication is often responsible. Certain painkillers, all antacids that contain aluminium, most antispasmodics, certain antidepressants, iron supplements, some diuretics and some anticonvulsants play a role.

Emptying your colon on a regular basis is crucial to health, as it contains a large quantity of decaying food rests being degraded by bacteria into toxic by-products. Some of these chemicals (i.e. skatoles, indoles, etc.) are re-absorbed and sometimes cause headaches and a general feeling of not being well.

What can I do to improve my constipation?

Step 1
Drink more water.
Consume at least 8 glasses of water a day.

Step 2
Eat more fibre.
Make it possible for water to remain inside a stool by ingesting more fibre.

Two types of fibre are found naturally in foods. Insoluble fibres (cellulose, hemicellulose) are found mainly in unrefined grains such as digestive bran, whole wheat flour, brown rice, wholegrain breakfast cereals and also in some fruit and vegetables (cabbage, peas, beans, apple skins). This kind of fibre is not very readily broken down in the bowel by bacteria, and increases the bulk and water content of the stool, thereby stimulating natural bowel movements.

Soluble fibres (pectins, gums, mucilages) are found mainly in fruit and vegetables (apples, citrus fruit, strawberries, sweet corn, broccoli, dried fruit, pears), and in grains, legumes and nuts (oat-bran, oats, peas, lentils, beans, peanuts, almonds). This kind of fibre is rapidly broken down by bacteria in the bowel. A major benefit of consuming soluble fibre is that it delays stomach emptying, thereby promoting satiety (the feeling of fullness). It also slows the absorption of glucose from the small intestine, thereby preventing a surge in insulin levels. Soluble fibre is also responsible for lowering blood cholesterol levels and is therefore beneficial in preventing heart disease.

In addition to eating food containing fibre, additional fibre supplementation may also be required. Please ask your pharmacist to recommend a suitable product.

Step 3
Take medication to soften stools or stimulate bowel contractions.
Your doctor or pharmacist will assist you in this regard, and if you are already taking prescription medication, stay on it.