Contipation

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Constipation is a problem faced by many of us, at some point in our life.  Constipation is the most common intestinal complaint in the US, resulting in 2 million visits to the doctor every year.  

What is Constipation? To put it simply constipation is not having a bowel movement as often as you should, or as often as you usually do.  Constipation occurs when the colon fails to absorb enough water from the food resulting in slow and sluggish movement of the bowel muscles.

The frequency of bowel movements vary from person to person and there does not seem to be a consensus regarding how often a person should have a bowel movement.  Some doctors have stated that if you don’t have a bowel movement at least three times per week you need to seek help.  I have heard many natural health practitioners state that you need to have a bowel movement as often as you eat, two to three times daily.  Consider the bowel movements of a newborn baby who is breastfeed.  They have a bowel movement about as often as they eat, usually just before or after a feeding.  However, once we introduce solid foods or formula their bowel movements begin to slow down.  Many people who eat a diet of raw foods and plenty of whole grains are known to have 2-3 or more bowel movements per day.

Accompanying the problem with frequency is the consistency of the stools (unusually hard, lumpy, large or small, hard and dry) and difficulty in passing them. Constipation occurs when stool passes through the large intestine too slowly.  Constipation makes a person feel bloated, have stomach aches, headaches, act irritable, and many other symptoms. Constipation causes the buildup of wastes in the lower intestines, which are near the lower back and can giving the experience of minor to severe back pain in some individuals.  Constipation is the major cause of hemorrhoids, parasites, yeast, and allergies.

Constipation also interferes in the body’s ability to absorb and distribute vital nutrients and may result in malfunctioning of other systems and organs.  Constipation is more common in women than in men and is especially common during pregnancy.

Constipation is uncomfortable and unhealthy; most often it is a symptom of poor diet but it can also be a result of other health issues. (For example, a side effect of surgery, childbirth or pregnancy, irritable bowel syndrome, and more.)

Although the cause may differ depending on the person, but the most common causes of constipation are:

  • Poor eating habits: lack of fiber, dehydration, lack of raw foods
  • Stress
  • Lack of exercise
  • Parasites in the colon
  • Resisting the urge to move the bowels when your body indicates the need
  • Pregnancy
  • Side effect of many prescription and over-the-counter drugs


Constipation can also be a side effect or symptom of many health conditions. Consult your doctor if you are concerned about your health.

There are natural solutions for this undesirable condition.  Constipation treatments are usually very effective if the main causes are dietary and lifestyle factors. Simply making the required changes to these areas of your life can help prevent constipation and hemorrhoids

Dietary suggestions to prevent constipation:

  1. Eat Fiber rich foods including the following:
  • Raw fruits
  • Raw Vegetables – spinach is especially good for this.  Try adding a large spinach salad to your lunch or dinner each day.
  • Whole grain breads and pasta
  • Beans
  • Whole grain rice (including brown and wild)
  1. Avoid processed foods especially white bread products and pasta.  I know this one is a difficult change for most people to make.  If you cannot, or chose not to switch to whole grain breads, read the labels on your bread and look at the fiber content.  Choose bread that has at least 3 grams of fiber per serving. I have found white bread, buns, pasta and pizza dough to be the biggest culprit of a low fiber diet.  Many of these products only contain one gram of fiber or less per serving.  That is not enough fiber to keep your waste matter moving through your system to be eliminated.
  2. Drink 8-10 cups of water daily – more as needed if exercising or in warm climates.  Many times drinking 8-12 oz. of water first thing in the morning will get things moving. Add in some lemon juice or if you like the taste, prune juice is very affective as are dried fruits such as prunes, dates and raisins. If you drink coffee, try drinking your water before you drink your morning cup of coffee.
  3. In addition to diet, exercise can be helpful.  Simply taking a walk or enjoying some form of aerobic activity will stimulate the colon.
  4. Make time to take care of your body’s needs and listen to its signals.  Many of us rush out the door to work before we’ve had time to take care of our need to use the rest room each morning and then we resist using a public rest room. Waiting too long after your notice your body’s natural signal "to go" can cause the waste matter to remain in the colon too long and thus become hard and dry.  It also works against your colon’s natural contractions which help move the waste matter along to be evacuated.  Then your colon’s muscular structure can become weak and sluggish.  Making the time each day to use the rest room can help restore your body’s natural cycle and rejuvenate and strengthen the colon’s muscular contractions.
  5. Learn to deal with stress. Muscular tension from daily stresses of life can affect every muscle in our body, including our colon.
  6. For an immediate need, you may also want to ask your doctor about taking laxatives.  There are many over the counter brands and some very good herbal formulas.  Please be sure to follow the directions on the package or consult your health care provider.  I prefer the herbal formula’s to the drug store variety since they not only get the job done, but also don’t destroy the intestinal flora.
  7. Consider taking a probiotic supplement.  Probiotics are the “good bacteria” that reside in your body. Lactobacillus acidophilus is an example of one of the more popular probiotic supplements, but that is just one of many that are needed by our body.  These help keep our colon in a healthy condition.  You may be lacking in probiotics if you have not been eating a diet rich in raw foods and whole grains or if you have been taking medications that destroy these good bacteria.

It may take a little effort but many times constipation can be greatly improved and overcome by following the above suggestions.  I hope this simple guide will be of benefit to you as you work with your health care provider to overcome your health problems.