What is constipation?

Constipation is when you have bowel movements (stools) are hard to pass or happen less often than usual for you. You may feel like you need to have a bowel movement but are not able to. Constipation can cause belly pain and bloating (gas) and make you feel unwell. 

Normal bowel movements are soft and pass easily through your body.

Not everyone has a bowel movement every day. Some people might go 3 times per day. Others might have 2 to 3 bowel movements per week. Everyone has their own pattern.

What causes constipation? 

• Not eating enough fibre 
• Not drinking enough fluids 
• Not getting enough physical activity 
• Overuse of laxatives 
• Ignoring the urge when you need to go 
• Stress 
• Change in regular routine 
• Use of medications such as antacids with aluminium or calcium, antidepressants, antihistamines, Pian killers (such as codeine), antispasmodics, diuretics, tranquilizers, some heart medications 
• Use of supplements such as iron and calcium 
• Health conditions such as irritable bowel syndrome, colorectal cancer, eating disorders, underactive thyroid, diabetes, Parkinson’s disease, multiple sclerosis, celiac disease, and depression 

What are the possible complications? 

• Haemorrhoid’s 
• Weakening of the muscles and ligaments that hold the rectum in place 
• Blockage of stool in the large intestine, this can lead to overflow a watery stool

How can my diet help with constipation? 

Fibre and fluids work together to help keep your bowel movements regular. Fibre-rich foods hold liquid in your stools to keep them soft. 

• Aim to drink more than 2 litres (9 to 12 cups) of fluid every day. (unless you have been advised to restrict by a DR) Water is the best choice, flavoured water juice, preferable to tea or coffee
• Add fibre to your diet gradually over a few weeks. A sudden increase in fibre can cause cramps and gas. When you eat more fibre, remember to drink more fluids.
• Add vegetables frozen or tinned to your ready meal.
• Add fruit on cereal.

In general, specific foods do not cause constipation or make it worse.

Which foods have fibre?

• Vegetables and fruit, including dried fruit. 
• Whole grain and whole wheat products, such as breads, cereals, pasta, brown rice, oats, oat bran, barley, and quinoa 
• Dried beans, split peas, and lentils 
• Nuts and seeds 

Can I use laxatives to help with constipation?

Stool softeners add moisture to the stool to allow for easier movement.

Bulk-forming laxatives, also called fibre supplements, are the gentlest on your body. They ease constipation by absorbing more fluid in the bowel. 

Stimulant laxatives treat more acute and chronic constipation by directly stimulating the nerves in bowel.

All treatment requires good fluid intake at least 2 litres daily. (Unless you have been advised to restrict by a DR)