Effective Diets for Relieving Constipation

Constipation is a common digestive issue, characterised by difficulty passing stools (pooing) or by infrequent bowel movements.  It can be caused by a variety of factors, including a diet low in fibre, inadequate hydration, lack of physical activity, and certain medications. A balanced, fibre-rich diet for constipation and paying attention to your hydration can help you take proactive steps to support your digestive system and promote regular bowel movements.

Bowel movements are unique to every person, with the normal range for an adult being from three bowel movements per day to three per week. Constipation is defined as having difficulty passing stools (poo) or having less frequent than usual bowel movements. Symptoms of constipation can include difficulty passing a stool, passing hard and lumpy stools, straining when passing stools, passing only a little at a time and a sensation of incomplete evacuation.

Management of constipation can include dietary changes and increased physical activity. Medications can also be used to help relieve constipation and can include senna-based laxatives like Senokot Original, which work by stimulating muscles in the bowel. However, incorporating dietary changes is also essential for long-term management and prevention of constipation.

It is important to have a fibre-rich diet for constipation, as fibre is essential for maintaining healthy digestion. Fibre adds bulk to your stool making it easier to pass. It also has the added benefit of promoting regular bowel movements. Having a high-fibre diet for constipation can help maintain regular bowel movements and support overall digestive health. There are two main types of dietary fibre: soluble and insoluble.

Soluble fibre absorbs water and helps add bulk to stools so that it can pass through the digestive system easily. Good sources of soluble fibre include oat bran, barley, flaxseed, dried beans, lentils, fruit and vegetables.

Insoluble fibre does not absorb water and adds bulk to the stool. Foods rich with insoluble fibre include bran, fruit skin, vegetable skin, nuts, seeds and wholegrain foods.

It is important to consume varied sources of soluble and insoluble fibre, and to start slow and increase fibre intake gradually, to reduce the risk of bloating.

Water is key in a diet for constipation as it is essential for maintaining digestive health, breaking down food, absorbing nutrients and eliminating waste. Water also helps to soften the stool, making it easier to pass, and promotes regular bowel movements. Also consider that if you are increasing your fibre intake, it is important to drink water, since dietary fibre absorbs fluid.

• Add a squeeze or slice of lemon or lime, or some strawberries or mint leaves to plain water to add variety.
• Keep a bottle or glass of water handy on your desk or in your bag for easy access.
• Drink some water with each meal and snack.
• Add ice cubes made from fresh fruit to a glass of water in hot weather to keep things cool and fun.

Incorporating high-fibre and hydrating foods into your diet may help prevent constipation. Here are some examples of foods to include in your diet when constipated:

• Fruits such as apples and citrus fruits. Fruits also have a good water content, increasing hydration.
• Vegetables such as cauliflower, green beans and potatoes.
• Whole grains such as oats, whole wheat flour, wheat bran and high-fibre cereals.
• Legumes such as split peas, dried beans such as red kidney beans, baked beans and lentils.
• Nuts and seeds.
  

Certain foods may contribute to your constipation because they lack fibre. To help prevent constipation, avoid foods such as:

• Chips
• Fast food
• Meat
• Pre-prepared foods like some frozen meals
• Processed foods like hot dogs or some meals that are microwavable

In addition to dietary changes, modifying certain lifestyle factors can help prevent constipation. Regular physical activity, such as walking, jogging, or swimming is beneficial as it helps faeces move through the gut faster and promotes regular bowel movements. It is also important to respond to the body's natural urge to defecate, especially after eating or when waking up in the morning. Proper toilet positioning can also make a difference. When seated on the toilet, correct positioning is important. Having your knees above the level of your hips can help, which can be achieved by using a footstool. This position reduces the rectal angle and makes it easier to pass stools.

While choosing an appropriate diet for constipation and adopting lifestyle changes can often help you manage constipation at home, you should see your doctor if you experience severe constipation. You should also see your doctor if your constipation does not improve with simple lifestyle adjustments or if you are concerned for any reason. It's important to seek urgent medical care if you have the inability to pass gas or stools, experience significant weight loss, or have bleeding from your rectum or blood in your stools. Additionally, if you suffer from persistent abdominal pain, cramping, or bloating, these could be signs of a more serious issue requiring immediate medical attention.

Individuals over 50 years old should also consult their doctor if their normal bowel habits suddenly change. Occasionally, constipation can indicate an underlying condition, which can require prompt medical attention.

Incorporating a fibre-rich diet, staying well-hydrated and adopting an active lifestyle are all ways you can help prevent and manage constipation. There may be times when these measures may not be sufficient to provide relief on their own. In these cases, using a reliable and effective laxative like Senokot may be beneficial.

Senokot products are available as Senokot Original and Senokot Dual Action.

Senokot Original is made with naturally derived sennosides, an ingredient that has been used for centuries as a natural remedy for constipation. Sennosides in Senokot Original work to stimulate muscles in the bowel. Senokot Original is a reliably effective laxative that helps provide overnight relief from occasional or non-persistent constipation. 

Senokot Dual Action with softener includes both sennosides processed from senna leaf and docusate sodium (a stool softener). Senokot Dual Action provides effective overnight relief and treatment of constipation through the combined action of two active ingredients: sennosides and docusate sodium (a stool softener). Working together, these ingredients soften stools and stimulate the muscles in the bowel, making bowel movements easier and more comfortable.

This article is for general information only and is not intended as a substitute for medical advice. All information presented on these web pages is not meant to diagnose or prescribe. For all health-related matters, always consult your healthcare professional.

Always read the label and follow the directions for use. RKT-M-64015.