June 2017

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DIETITIAN’S VIEW by Nancy M. Ouhib, MBA, RD, LD/N CONSTIPATION: That Uneasy Situation You Can Relieve in a Healthy Way by Nancy M. Ouhib, MBA, RD, LD/N Constipation is when an individual has hard feces or a bowel movement that is difficult to expel. When food moves through the digestive tract slowly, more water will be reabsorbed by the colon leaving a dry, hard stool. When this happens, emptying the bowel can become very difficult. The most common causes of constipation are listed below. • A lack of fiber in the diet – A low fiber diet includes high-fat foods, highly refined and processed foods, cheese, meats, and eggs. • Physical inactivity – Physical activity keeps our metabolism high and if you become too inactive, you are more likely to suffer from constipation, as is the case in many older adults. • Drugs – Opioids and some antidepressants, anticonvulsants, calcium channel blockers, antacids, and diuretics cause constipation. • Irritable Bowel Syndrome – People who have this condition suffer from constipation frequently. • Hormonal changes – Such as in pregnancy can bring on constipation. • Water consumption – Dehydration is a major factor in many people. • Certain diseases/conditions – These can reduce the rate of movement through the intestinal tract. Some neurological disorders such as a stroke, endocrine and metabolic conditions like hypothyroidism, systemic diseases such as lupus, and cancer or colorectal problems can all cause constipation. • Changes in routine – Travel is a big one. Eating, sleeping, and exercise activities are altered and this all impacts your system and time for a bowel movement. Here are some tips to avoid constipation: Vegetables – Fresh, green, and plenty. Eat the skin when appropriate. Fruits – Fresh, crunchy, and plenty. Eat the skin when appropriate. Beans – Include them. Great source of lean protein and fiber. Whole-grains – Three servings a day and choose foods where whole grain is first in the ingredient list. Healthy fats – Consume polyunsaturated and monounsaturated fats such as in fish, nuts, and vegetable oils. Dairy – Three servings a day of skim or non-fat dairy products. Fiber – 20-30 grams of fiber per day. Spread those high fiber foods throughout the day. Water – Plain water over any other beverage, all day long. High-fiber cereal – With skim milk and fresh fruit, it is a perfect way to start every day. Flaxseed – Get it ground. It provides both soluble and insoluble fiber and you can add it to almost anything. The tips above are to aid in having regular bowel movements. Every person is different so see if you can find what works best for you. You feel better when your system is functioning at its best and that includes keeping everything in your intestinal tract on the move. P In most cases, constipation will resolve itself without any intervention. Your circumstances should be shared with your physician if the condition is chronic. Many gastroenterologists feel that people do not allocate enough time for having a bowel movement. This is as important as drinking plenty of water. Do not ignore when you have the urge to have a bowel movement. Over-the-counter laxatives should be used as a last resort for constipation. They should be used with care and only when absolutely necessary. 100 JUNE 2017
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June 2017

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