Contents
Introduction
What is constipation?
Can stress cause constipation?
Chronic constipation reasons
How to cure constipation quickly
What home remedies exist for constipation?
Constipation tests
SIBO and constipation
Stool tests
Does a food intolerance cause constipation?
Can dairy or lactose intolerance cause constipation?
Conclusion
What is constipation?
Chronic constipation is a prevalent issue affecting people worldwide, with around 15% of adults experiencing it. It’s one of the most common gastrointestinal concerns and often leads to visits to doctors and specialists. This condition isn’t just about infrequent bowel movements; it includes symptoms like straining, feeling like you can’t completely empty your bowels, and a sense of blockage in the rectal area. Source Pubmed
Constipation means that you may have:
dry stools
less than 3 bowel movements in a week
Difficulty passing stools
and feeling of incomplete evacuation
Chronic constipation comes in two main types:
- Primary Constipation: This means constipation is the main problem and can take different forms, such as normal transit, slow transit, or defecatory disorders.
- Secondary Constipation: This type results from other factors like certain medications or, rarely, structural issues.
Chronic constipation doesn’t discriminate—it can affect people of all ages, backgrounds, and nationalities. While it’s more common in non-Caucasians, women, and older people, it can trouble anyone. It’s a widespread concern that can significantly impact daily life.
Can Stress cause constipation?
Sress, doesn’t just play havoc with our minds; it can also leave its mark on our digestive system. Changes in bowel movements including constipation are very common.
But that’s not all—stress can further intensify gastrointestinal distress, unleashing symptoms like nausea and stomach pain.
So how exactly does stress cause constipation?
- When we are stressed, we enter ‘fight-or-flight’ response. This means that your adrenal glands will release Epinephrine source Pubmed. This response diverts blood away from the intestines towards vital organs, slowing down intestinal movement and potentially causing constipation.
- Stress also causes an increase of a hormoine called corticotrophin-releasing factor his hormone directly affects the intestines, slowing down their function and causing inflammation.
- Gut Bacteria: While not conclusively proven, there is a belief that stress might impact the balance of healthy gut bacteria. Some speculate that stress could reduce the number of beneficial gut bacteria, consequently slowing down the digestion process.
Alternatives to Laxatives
While there are several treatments available for chronic constipation, a significant portion of individuals (28%) are dissatisfied with laxatives. In fact, a large-scale survey revealed that as many as 83% of respondents expressed interest in exploring other treatment options, including complementary and alternative therapies. Source- Pubmed
The reasons for dissatisfaction with laxatives include concerns like “ineffective results ” and side effects as well as safety-related issues. People want solutions that work consistently and with minimal side effects.
Source- Pubmed
What are the Best Supplements for Constipation?
There are a number of treatment options available for constipation.
Magnesium for IBS and Constipation
Magnesium has been found to help constipation and IBS.
Magnesium Gycinate and Magnesium Citrate and constipation
Magnesium Glycinate and Magnesium Citrate: These laxatives work by retaining water in your intestines, which makes your stool softer and bulkier. There are different types of magnesium salts available. Some, like magnesium citrate, are stronger and work mainly by drawing water into the intestines (osmotic effect). Others, such as magnesium hydroxide, magnesium gluconate, and magnesium oxide, are gentler saline laxatives. These supplements are very easy to get hold of and can be purchased in most health food stores. However we recommend booking an appointment with our specialists to give you guidance as side-effects can occur. Magnesium is primarily excreted through the kidneys, and in individuals with compromised kidney function, there can be challenges in regulating magnesium levels.
You can also find magnesium in green leafy vegetables, nuts, legumes, and whole grains.
Probiotics for Constipation Relief
Probiotics have been making waves in the world of digestive health. Several studies Source Pubmed have explored the role of probiotics in alleviating constipation, and the results are promising.
These studies have delved into specific probiotic strains like Lactobacillus acidophilus, Lacticaseibacillus rhamnosus, Limosilactobacillus reuteri, Lactiplantibacillus plantarum, and Bifidobacterium. The findings have shown improvements in constipation symptoms, offering hope to those seeking relief.
Moreover, research suggests that combining multiple probiotic strains, rather than relying on a single strain, may be a more effective approach. It’s like creating a dream team of probiotics to tackle constipation from different angles.
This highlights the exciting potential of probiotics as a natural and holistic solution for constipation. If you’re interested in exploring this avenue for relief, it’s a good idea to consult with a registered Nutritional Therapist for personalized guidance. Book an appointment today.
For more in-depth information on probiotics you can refer to the study here.
Best diet for Chronic Constipation
There are a number of dietary approaches that may help with constipation.
Source Pubmed
- Maintain a Balanced Diet: It’s crucial to follow a balanced diet that includes a variety of foods from different food groups. Ensure you’re getting a mix of fruits, vegetables, whole grains, lean proteins, and healthy fats in your daily meals.
- Don’t Skip Meals: Skipping meals, especially breakfast, should be avoided. Regular food intake plays a role in stimulating the gastrocolic reflex. This reflex increases colonic motility in response to stomach distension. This effect is enhanced by the orthocolic reflex, which is triggered when you shift from a lying position to an upright one. In simple terms, eating regular meals can help your digestive system work more efficiently.
- Listen to Your Body: One essential piece of advice is not to ignore the urge to have a bowel movement. In our fast-paced lives, it’s common for people to delay going to the restroom. However, this can lead to a gradual reduction in your body’s ability to perceive the need to evacuate.
- Fiber Intake: Adequate fiber intake is essential for healthy digestion. The recommended daily fiber intake for adults is approximately 25 grams for women, 38 grams for men, and 19–25 grams for children. Unfortunately, many people consume only about half of the recommended fiber amounts.
The Role of Mineral Water in Managing Chronic Constipation
Mineral water, with its unique properties, plays an interesting role in addressing chronic constipation (CC). Here’s a closer look at how it works:
Hydration as the First Line of Defense: The primary treatment for CC often begins with ensuring an adequate intake of water, typically around 1.5 to 2 liters per day. While this recommendation isn’t always based on robust scientific evidence, it holds practical significance. The colon has a remarkable ability to absorb ingested water, and certain types of mineral waters, especially those rich in magnesium and sulfates, have known laxative properties.
The Magnesium Effect: Waters abundant in magnesium sulfate owe their laxative properties to the magnesium compounds they contain. Magnesium hydroxide (Mg(OH)2) is a common osmotic laxative used at doses exceeding 2 grams per day. When ingested, it reacts with stomach acid (H+), forming Mg2+ and water. In higher doses, Mg(OH)2 transforms into magnesium carbonate (MgCO3), which extracts water from intestinal walls, leading to stool softening. It’s important to note that excessive use of such waters is not advisable for elderly individuals with renal insufficiency due to the risk of hypermagnesemia.
Beyond Osmotic Effects: Magnesium’s osmotic effect is the primary mechanism, but there are other potential actions being explored. These include increased secretion of hormones like cholecystokinin (CCK) and Peptide YY (PYY), which can influence intestinal motility, nitric oxide synthase (NOS) that affects smooth muscle, and aquaporin-3 (AQP-3), which regulates water secretion in the gut. Additionally, sulfates in mineral water may have a prebiotic role, promoting the growth of beneficial sulfate-reducing bacteria.
Bicarbonate-Alkaline Waters: These waters may act through the serotoninergic system. Studies have shown that the laxative effect of bicarbonate alkaline water can be antagonized by certain medications. While more research is needed, it’s believed that these waters might impact colonic reflexes, duodenal osmoreceptors, and hormone secretion.
Mineral water offers a natural and holistic approach to managing chronic constipation. However, individual responses may vary, so consulting with a healthcare provider is recommended to determine the best approach for your specific situation. Always remember that staying well-hydrated is an essential part of maintaining good digestive health.
Hydration and High-Fiber Diet: A Winning Combo for Chronic Constipation
In the quest to find effective ways to manage chronic constipation (CC), a study by Anti and colleagues sheds light on the powerful combination of fluid supplementation and a high-fiber diet. Here’s what they discovered:
The Study Setup: The study involved 177 patients with FC (functional constipation) who were randomly divided into two groups. Both groups followed a standard diet, which provided around 25 grams of fiber daily for two months.
- Group 1 (58 patients): This group was allowed to drink water freely, without any restrictions on intake.
- Group 2: This group was instructed to consume 2 liters of bicarbonate-alkaline water daily. The water had specific mineral content: 113.7 mg/L sodium, 11.6 mg/L potassium, 30.5 mg/L magnesium, 206.1 mg/L calcium, and 689.3 mg/L bicarbonate.
The Outcome: Throughout the study, researchers monitored participants’ compliance, and the results were evaluated based on two key factors: bowel movement frequency and the use of laxatives.
The Exciting Discovery: The study found that among patients who were already consuming 25 grams of fiber daily, increasing fluid intake to 2.0 liters per day had a remarkable impact. It significantly enhanced the frequency of bowel movements.
This study underscores the importance of not only a high-fiber diet but also proper hydration in managing chronic constipation. While it’s essential to include fiber in your diet, making sure you’re well-hydrated can further support healthy and regular bowel movements.
It’s worth noting that individual responses may vary, and it’s always a good idea to consult with a healthcare provider when making significant dietary or lifestyle changes to address chronic constipation effectively.
Anti et al. https://pubmed.ncbi.nlm.nih.gov/9684123/ explored the effects of fluid supplementation associated with a high-fiber diet in 177 patients with FC, who were randomly divided into two groups [24].
The Role of Fiber in Managing Chronic Constipation: What You Need to Know
Dietary fiber is a critical component of our diet, known for its indigestible nature and beneficial effects on digestion. Here’s a breakdown of how fiber influences chronic constipation management:
Understanding Dietary and Functional Fiber: Dietary fiber, in essence, comprises non-digestible carbohydrates that resist the action of gastric acids and digestive enzymes. On the other hand, “functional” fiber refers to isolated, non-digestible carbohydrates with beneficial physiological effects. This group includes lignin, a non-polysaccharide polymer, and even some digestible polysaccharides like resistant starch type 1. These can still be classified as dietary fibers because digestive enzymes don’t reach them within the food matrix.
Fermentation in the Colon: Once in the colon, fiber can be fermented by the gut microbiota. This process leads to the production of gases (CO2, CH4, H2) and short-chain fatty acids (SCFAs) like butyrate, acetate, and propionate. These compounds create an osmotic load, which speeds up intestinal transit. Butyrate, a significant energy source for the colonic mucosa, also enhances gut motility by acting on neurons in the myenteric plexus.
Hydration and Stool Consistency: Fiber can retain water, increasing stool hydration. Interestingly, the consistency of stool is closely related to its water content, with even minimal variations causing changes in fecal consistency. Normal stools contain around 74% water, while hard stools have less than 72%, and soft stools have at least 76%. This slight variance in water content can significantly impact stool movement and evacuation.
Different Types of Fiber: Fiber comes in various forms with distinct characteristics, such as solubility, fermentability, and viscosity. Depending on these attributes, fiber can be categorized into soluble, insoluble, or a combination of both. Rapidly fermented soluble fiber, found in foods like legumes and grains, acts as a prebiotic, promoting SCFA production and gas. Soluble fiber that is moderately fermented retains water, normalizing fecal consistency and is widely studied for its role in managing chronic constipation.
Clinical Evidence: Research on the effects of fiber in chronic constipation management has yielded mixed results. Some studies indicate that soluble fiber, like psyllium, can improve symptoms, stool consistency, and increase bowel movements. Insoluble fiber’s impact varies, with larger and coarser bran particles showing a laxative effect.
Fiber in Practice: Despite limited support from large-scale trials, fiber, especially the soluble varieties, is often recommended as a first-line treatment for chronic constipation. Both European guidelines and the American College of Gastroenterology position paper recommend the use of fiber for managing chronic constipation, especially in mild to moderate cases.
In conclusion, while fiber’s role in chronic constipation is still an area of ongoing research, it remains a valuable dietary component for many individuals seeking relief from this condition.
- Adult women should aim for around 25 grams of fiber daily.
- Adult men should target approximately 38 grams of fiber daily.
- Children should consume between 19 and 25 grams of fiber daily.
- Food Sources of Fiber: To reach these fiber intake goals, it’s important to incorporate fiber-rich foods into one’s diet. Here are some selected food sources of fiber along with their grams per serving and the percentage of daily value they contribute:
- Almonds (28g): 3.3g, 13% DV
- Apple (1 medium): 3.3g, 13% DV
- Artichoke (1 piece): 6.5g, 26% DV
- Banana (1 medium): 3.1g, 12% DV
- Black beans (½ cup): 7.5g, 30% DV
- Bran ready-to-eat cereal (½ cup): 8.8g, 35% DV
- Broccoli (½ cup): 2.8g, 11% DV
- Chickpeas (½ cup): 6.2g, 24% DV
- Figs, dried (¼ cup): 3.7g, 14.5% DV
- Green peas (½ cup): 4.4g, 18% DV
- Lentils (½ cup): 7.8g, 31% DV
- Navy beans (½ cup): 9.5g, 38% DV
- Oat bran (¼ cup): 3.6g, 14% DV
- Orange (1 medium): 3.1g, 12% DV
- Peas (½ cup): 2.5g, 10% DV
- Prunes (½ cup): 3.8g, 15% DV
- White beans (½ cup): 6.3g, 25% DV
- Avoid Excessive Fiber: While fiber is beneficial, it’s essential to note that an extremely high fiber intake, exceeding 50 grams per day, may lead to abdominal distension and flatulence. Balance is key.
By consuming four or five portions of fruits and vegetables daily and prioritizing whole grains, which are rich in fiber and essential micronutrients, individuals can achieve a balanced and effective fiber intake. These practical dietary tips can contribute to better management of chronic constipation and overall digestive health.