April 2000

 

Prunes Anyone?
Vera Massy Nichols, nicholsv@missouri.edu

Constipation affects almost every one of us at one time or another. Typically, constipation is temporary—triggered by a change in routine, like travel—and requires no real intervention beyond a few prunes or a bowl of bran flakes.

Many Americans, however, are finding constipation to be a more common occurrence. This should come as no surprise, given our sedentary lifestyle, our consumption of more processed, low-fiber foods and our tendency to drink too few fluids— especially water.

Medications can create constipation problems too. Some antacids containing aluminum or calcium, antihistamines, iron supplements, and drugs used to treat Parkinson’s disease are common offenders.

Constipation is actually a symptom, not a disease. It’s defined as having infrequent or difficult bowel movements. Yet what’s "normal" varies. For some people, their bowels might move every three days. While for others, it might be once or twice a day. Knowing what’s normal for you will help determine if you’re truly constipated.

Here are some of the best ways to prevent constipation problems in the first place:

• Drink at least six to eight glasses of fluids a day—preferably water.
• Fluids help your stools stay softer, bulkier, and easier to eliminate.
• Eat plenty of fiber-rich foods each day: whole-grain breads and cereals, vegetables, fruits, and legumes. Strive for 20 to 35 grams of fiber a day. Fiber adds bulk to stool, causing it to push against the intestinal wall, forcing its contents downward. When fiber is inadequate, there’s less stool, so the elimination process slows down. If your fiber intake is low and you want to increase it, do it gradually to allow your body to adjust. Too much fiber too fast can cause gas pain and abdominal bloating.
• Make physical activity a daily habit—this increases colon muscle movements.
• Listen to your body. When you "gotta go," go. The longer waste remains in your large intestine, the more difficult it is to eliminate. Ignoring the urge also causes the intestinal muscles to weaken.

If constipation becomes a problem, here are some ways to get things moving again:

• Eat a few prunes or drink prune juice. They contain a natural laxative.
• Have a hot beverage or hot cereal first thing in the morning.
• Hot drinks and foods stimulate the reflux that moves bowel contents.
• Eat a small bowl of high-fiber cereal.

A word of caution—

avoid the regular use of laxatives, as well as fiber pills and powders, unless your doctor recommends them. Laxatives can be habit forming and the body starts to rely on them to bring on bowel movement.

Another downside of laxatives is that food may pass through your intestinal tract faster than the vitamins and minerals can be absorbed—some may even cause your body to lose fluids and potassium. Mineral oil can reduce the body’s ability to use the fat-soluble vitamins (A, D, E, and K). And when it comes to herbal remedies, beware. Two herbs, cascara and senna, are very potent laxatives that can cause nausea and severe cramping. When used long-term, they can cause electrolyte and fluid imbalances. They can also cause colon irritation and loss of bowel tone.

While most constipation problems can be prevented or dealt with, sometimes it is a symptom of a more serious health problem. See a doctor if constipation persists.

 

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