Constipation results when food moves too slowly through the gastrointestinal (GI) tract. The first thing is to determine the cause of your condition. Many factors affect bowel function, including diet, drugs, physical activity, stress and anxiety. Constipation is not unusual for patients that have recently made sudden changes to their diet.
Let's go through these one at a time, starting with your diet. Too much white flour and refined sugar -- two major constipation causes -- means you need more fiber. A diet filled with insoluble fiber (fiber that doesn't dissolve in water) will do to keep most of us regular. You get fiber from eating lots of vegetables, wheat bran, whole-grain breads and cereals and fruit. Powdered psyllium, available at health food stores, is a quality source of supplemental fiber. Be sure to drink plenty of water, otherwise the fiber will form an obstructing mass, adding to your condition. Start with one rounded tablespoon of the powder stirred well into a glass of water or diluted juice. Drink it down and follow with another full glass of water. Do this once a day for as long as you need to.
Insufficient fluid is another of the most common reasons for difficulty passing stools. Now that it's chic to carry bottled water, it's easy to down six to eight glasses a day. Alcohol does not count toward your daily intake because it causes water loss. Be aware that caffeinated drinks and nicotine are strong laxatives because they stimulate nerves that increase intestinal contraction. So when used addictively, these drugs prevent the bowel from following its own natural rhythms. (However, if you are not a regular user of caffeine, a cup of strong coffee will induce a bowel movement quickly, a good treatment for occasional acute constipation.)
Medication may be causing this problem. The most common constipating drugs are opiates, antidepressants, antihistamines, diuretics and some antacids and calcium supplements. Check with your doctor for any alternatives that will be kinder to your intestines.
Be sure to get some exercise. Walking or aerobics or some other activity you enjoy doing at least three times a week offers multiple benefits, including helping food travel through your intestines at a quicker pace. Chronic stress and anxiety could also contribute to constipation. Exercise will help here too, as will relaxation techniques, especially biofeedback, breathing exercises and yoga.
Dietary Changes
Dietary changes that may be helpful:
Insoluble fiber acts like a sponge. Adding water to the "sponge" makes it soft and easy to push through the GI tract. Insoluble fiber comes from vegetables, beans, brown rice, whole wheat, rye, and other whole grains. Switching from white bread and white rice to whole grain and brown rice may help relieve constipation. It is important to drink lots of fluid along with the fiber—at least 16 ounces of water per serving of fiber. Otherwise, a "dry sponge" is now in the system which can worsen the constipation.
In addition, flaxseed or wheat bran can be added to the diet. Some doctors of natural medicine also recommend 15 ml per day of flaxseed oil to help relieve constipation. Wheat bran helps constipation, but is not by itself a cure, although higher amounts are sometimes more successful. Psyllium seeds may also help. Lifestyle changes that may be helpful:
Exercise may increase the muscular contractions of the intestine, which sometimes helps move the contents through the body. Nonetheless, the effect of exercise on constipation remains controversial. Nutritional supplements that may be helpful:
Chlorophyll, the substance responsible for the green color in plants, is useful for many gastrointestinal problems, including constipation. Best source for chlorophyll is leafy green vegetable, but there are chlorophyll supplements available. Are there any side effects or interactions?
No side effects have been reported with the use of chlorophyll.
Herbal Help
Herbs that may be helpful:
The most frequently sold laxatives world-wide come from plants. Herbal laxatives are either bulk-forming or stimulating.
Bulk-forming laxatives come from plants with a high fiber and mucilage content that expand when they come into contact with water: examples include psyllium, flaxseed, and fenugreek. As the volume in the bowel increases, a reflex contraction is stimulated. These mild laxatives are best suited for long-term treatment of constipation.
Many nutritional doctors recommend 7.5 grams of psyllium seeds or 5 grams of psyllium husks, mixed with water or juice, one to two times per day. Some doctors use a combination of senna (18%) and psyllium (82%) for the treatment of chronic constipation. This has been shown to work for people in nursing homes.
Stimulant laxatives are high in anthraquinones, which stimulate bowel muscle contraction. The most frequently used stimulant laxatives are senna leaves, cascara bark, and aloe latex. While senna is the most popular, cascara has a somewhat milder action. Aloe is very potent and should be used with caution.
The unprocessed roots of fo-ti possess a mild laxative effect. The bitter compounds in dandelion leaves and root are also mild laxatives. Are there any side effects or interactions?
These natural stimulant laxatives are for short-term use; they are rarely recommended for long-term use, unless in very low amounts for chronic constipation. Overuse can lead to dehydration and dependency. They are not typically recommended for pregnant and lactating women (senna is an exception). Those with inflammatory bowel diseases, such as Crohn's disease or ulcerative colitis, should not use laxatives.
Side effects from psyllium (such as allergic skin and respiratory reactions to psyllium dust) have largely been limited to workers in psyllium manufacturing plants.
Senna can cause the colon to become dependent on it to move properly. Therefore, senna must not be used for more than ten consecutive days. Chronic senna use (for more than ten days) can also cause loss of fluids, low potassium levels, and diarrhea, all of which can lead to dehydration and negative effects on the heart and muscles. Similarly, aloe laxative preparations, if used for more than ten consecutive days, can aggravate constipation and cause dependency. Those with an intestinal obstruction should not employ cascara.
Fo-ti may cause mild diarrhea. Some people who are sensitive to fo-ti may develop a skin rash, and very high doses may cause numbness in the arms or legs. Dandelion leaf and root should be used with caution by persons with gallstones. If there is an obstruction of the bile ducts, then dandelion should be avoided altogether. In cases of stomach ulcer or gastritis, dandelion should be used cautiously, as it may cause overproduction of stomach acid.
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