Healthy tips for controlling constipation through diet

Many people wrongly assume that they are constipated because they don't have a daily bowel movement. In fact, it's perfectly normal for bowels to move as often as three times a day or as infrequently as once in three to four days. Regularity is different for everyone. However, if you suspect you're constipated, check out these healthy ways to control constipation through diet.

There are two types of constipation: atonic occurs when the colon muscles are weak and lack tone; spastic (sometimes called irritable bowel syndrome) is characterized by irregular bowel movements.

• Atonic constipation, the more common of the two, develops when the diet lacks adequate fluids and fibre; a sedentary lifestyle is another common cause.
• Spastic constipation can be caused by stress, nerv­ous disorders, excessive smoking, irritating foods and obstructions of the colon.

• Drink water. Adults should drink eight glasses of nonalcoholic fluids every day. When a low-fibre diet coincides with a low-fluid intake, the stool becomes dry and hard, and increasingly difficult to move through the intestinal tract.
• Exercise. Regular physical activity helps to stimulate bowel movements, whereas prolonged inactivity can cause constipation. Several medications, especially codeine and other narcotic painkillers, reduce peristalsis, the rhythmic muscle movements that push digested food through the bowel.
• Avoid alcohol. Drinking alcohol has a similar effect in some people. Poor toilet habits, such as putting off going to the toilet despite an urge to defecate, can also cause constipation.
• Use laxatives sparingly. Excessive laxative use reduces normal colon function. If a laxative is needed, one made of psyllium or another high-fibre stool softener is the best choice.
• Increase intake of dietary fibre. The insoluble type of fibre that absorbs water but otherwise passes through the bowel intact, is instrumental in preventing constipation. Whenever possible, try to use the whole vegetable; fibre tends to be concentrated in the peelings, stems and outer leaves — parts that many cooks discard. But any increase in high-fibre food consumption should be gradual and accompanied by more fluids to work with the higher amount of insoluble fibre.
• Enjoy a little dried fruit. Avoid adding miller's bran to foods — this can cause uncomfortable gas and bloating; it also reduces the absorption of iron, calcium and other minerals. Instead, try a few prunes or dried figs.

Keep these tips in mind and control constipation with slight changes to your diet. For more information, be sure to contact your doctor.