All articles tagged with #constipation
A 54-participant, double-blind study found that a 13 g daily blend of dietary fibers from resistant dextrin, pectins, citrus fiber, and oat fiber improved spontaneous bowel movements and stool form versus placebo over 28 days in adults with functional constipation, with good tolerability; results suggest combined fibers may offer rapid relief, though larger, multicenter trials are needed.
Clinicians are increasingly embracing a concept called bowel hygiene, emphasizing fiber- and hydration-rich diets, regular physical activity, healthy toileting habits, mind-body practices, and consistent daily routines to improve gut motility, microbial diversity, and stress resilience—an approach that could enhance patient counseling and public health education even as formal validation continues.
Constipation isn’t just about fiber and water. Doctors explain that factors like insomnia, certain antihistamines, calcium or iron supplements, ignoring the urge to go, and anxiety or depression can slow gut movement via the gut-brain axis. The piece advises ensuring adequate fiber and hydration, getting enough sleep and exercise, reviewing medications for constipation side effects, and consulting a gastroenterologist if symptoms persist or there are alarm signs.
Doctors say that for occasional constipation, relief comes from simple, practical lifestyle tweaks and short-term remedies: improve posture with a footstool (or squat), stay well hydrated, enjoy caffeinated coffee if you tolerate it, eat kiwi and other high-fiber foods, add a fiber supplement if needed, and stay active (including a post-meal walk). Fermented foods may help gut health, dairy may worsen symptoms for some, and OTC laxatives or magnesium can be used short-term if needed. If constipation persists for weeks or you have few bowel movements, see a gastroenterologist, as constipation can signal IBS or IBD and may require prescription treatment beyond laxatives.
New guidelines from the American Gastroenterological Association urge higher daily fiber intake (38g for men, 25g for women) and shorter bathroom sessions to prevent hemorrhoids and constipation, emphasizing plant-based proteins and fiber-rich foods, staying hydrated, and noting that most hemorrhoids improve with home care; in-office treatments exist for persistent cases.
Prunes are effective for constipation due to their blend of soluble and insoluble fiber plus sorbitol, which softens stools and draws water into the colon, and polyphenols that may boost gut motility. A common starting point is 4–6 prunes per day (or about 4 ounces of prune juice), with gradual increases and caution not to overdo it, as too much sorbitol can cause diarrhea. Beyond bowel relief, prunes provide potassium, vitamin K, antioxidants, and may support bone and brain health; unsweetened, additive-free prunes (California or French varieties) are best. To reach daily fiber goals (roughly 25–38 g), incorporate prunes into meals or snacks rather than relying on supplements.
A 2023 review found that people with faster versus slower gut transit harbor distinct microbiomes; longer stool retention can influence gut acidity and metabolites and is linked to inflammatory/metabolic disorders, while faster transit corresponds to a different microbial profile associated with a low-fat, high-carb diet. Using swallowable sensor capsules and the Bristol Stool Scale across thousands of participants, researchers show transit time strongly shapes the gut microbiome and could help tailor dietary and probiotic treatments for conditions like IBS, liver disease, and even Parkinson's, with the study published in Gut.
Holding in stools is common due to embarrassment, but ignoring the urge can lead to harder, drier stools, constipation, abdominal discomfort, bloating, and even hemorrhoids or anal fissures. Habitual retention may cause stool impaction, slower reflexes, and potential pelvic‑floor issues, possibly worsening IBS and reducing quality of life, though it’s unlikely to cause bowel cancer. The takeaway: go when you feel the urge to keep your bowels healthy.
Prunes are a nutrient-dense, fibre-rich snack that supports digestion, bone health (notably in postmenopausal women), and gut bacteria, with evidence suggesting they may help reduce bowel cancer risk due to their fibre and phenolic compounds. They’re generally safe for most people but can cause gas or digestive issues for those with IBS, and high potassium can be a concern for kidney disease. A practical intake is 3–5 prunes daily for fibre, with 8–12 prunes sometimes used to ease constipation; pair them with protein or fats and drink water to balance blood sugar and maximise benefits.
A 2024 ISB-led study of 1,425 generally healthy adults links how often people poop to overall health, identifying a 'Goldilocks' zone of once to twice daily; constipation or diarrhea were associated with microbiome shifts and blood markers of liver stress, suggesting that increasing fiber, water intake, and exercise could nudge people toward healthier bowel habits, though causality remains unproven.
New dietary guidelines from King's College London suggest that rye bread, due to its high fiber content, can help relieve constipation, challenging the traditional view that bread worsens digestive issues. Experts recommend pairing rye with water and other fiber-rich foods for better gut health, emphasizing the importance of a varied diet and addressing underlying causes of constipation.
The article provides six practical habits to promote regular bowel movements, including increasing fiber intake, staying hydrated, exercising regularly, using probiotics, timing bathroom visits after meals, and practicing proper breathing and positioning during defecation, all aimed at improving digestive health and preventing constipation.
Gut transit time, the duration for food to pass through the gastrointestinal tract, averages around 28 hours in healthy adults with significant individual variability influenced by diet, lifestyle, and hormonal factors. Understanding and optimizing transit time through diet, hydration, and activity can promote gut health, microbial balance, and overall well-being.
A large study shows that Mediterranean and plant-based diets can significantly reduce the risk of chronic constipation in aging adults, independent of fiber intake, highlighting the importance of healthy eating patterns for gut health beyond cardiovascular benefits.
Recent research suggests that moderate caffeine intake from coffee can help relieve constipation by stimulating bowel movements through increased colonic contractions and supporting gut microbiota diversity, especially in younger and middle-aged adults. However, decaffeinated coffee does not have the same effect, and the benefits may diminish with age. To maximize digestive benefits, it is recommended to consume coffee in moderation, at appropriate times, and with proper hydration, while considering individual tolerance and health conditions.