Simple Dietary Changes for Natural Constipation relief

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Constipation – Atonic & Spastic

Atonic is the most common type of consstipation caused due to several common dietary reasons, also known as slow transit constipation. It is the result of slow rhythmic contractions (peristalsis) in our intestine which makes the stool to move slower, making it hard and dry. Common causes include lack of dietary fibre , dehydration, less physical activity and more.

Spastic constipation is also known as Irritable Bowel Syndrome (IBS) caused due to abnormal contractions or spasms in intestine which leads to cramping, abdominal pain, and irregular bowel movements. Stress and certain other foods can trigger this type of constipation. This can be figured out when you have alternate discomfort of diarrhea and constipation.

Both types of constipation can be managed through lifestyle changes, dietary modifications, increased water intake, and, in some cases, medication.

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Causes

Causes of Atonic Constipation

1. Lack of Fibre: Fibre is the component of our food whicch can retain a lot of water even untill it reaches our colon which makes the stool to move easier with lubrication, so lack of fibre in our diet may be the major reason behind atonic constipation
2. Dehydration: Insufficient fluid intake may make the stool very hard and dry, making it very hard to pass our intestine. Not only constipation, dehydration will also make our skin look aged and may also make wrinkles and finelines look prominently at early age.
3. Sedentary Lifestyle: A basic 30 minutes workout with proper diet is mandatory for everyone to have a good inner health. When the earlier one gets down, you may get prone to obesity, stress, constipation, bad skin and many more.
4. Medications: If you consume medicines which has constipation as one of its side effects, can contribute to atonic constipation.
5. Neurological Condittions: Certain neurological disorders which can affect the nerves of our gut can alsoo lead to constipation
6. Hormonal Imbalance: Hormonal changes such as that during pregnancy and menopause can also disturb the bowel movements

Causes of Spastic Constipation

1. Stress and Anxiety: The gut-brain connection plays a major role in IBS. Emotional stress and anxiety may affect our mind and inturn our gut releasing certain hormones which slows down our entire mechanism.
2. Dietary Triggers: Some foods like, caffine, milk products, excess sour, excess fatty foods and artificial sweeteners can trigger our gut and cause spastic coonstipation.
3. Gut Sensitivity: People with IBS-C may have a heightened sensitivity to normal digestive processes, which can result in spastic, irregular bowel movements and discomfort.
4. Genetic Factors: There may be a genetic component that predisposes some individuals to develop IBS, including the constipation-predominant type.
5. Hormonaal Changes: Hormonal fluctuations, particularly in women, can influence IBS symptoms, including spastic constipation.

Symptoms

It all can start with bloating, and can be followed up with abdominal discomfort and pain. Constipation is a term used only when you remain bloated for more than 3 days. If you have normal bowel movements after one or two days of bloating, there is no issues with it.

Constipation is when you find infrequent bowel movement and difficulty in passing stools. Rectal discomfort, like a small pain in rectal area and anal fissures, due to continous straining during

Ways to Combat:

Role of Fibre

Dietary fibre plays a significant role in releiving constipation. It adds bulk to stool, especially insoluble fibre. Stool becomes bulk, making it easy to pass our digestive system. This is helpful especially for people with dry hard stool. Fibre also helps in regulating bowel movement by inducing rhythmic contractions called peristalsis in our intestines.

Soluble fibre on the other hand, can hold a lot of water and turn into gel like consistency, making stools soft preventing it becoming too hard and difficult to pass.

Prebiotics and Gut Health

Prebiotics in food can promote beneficial gut bacteria. They are non digestible gut fibres which makes easy bowel movements and also helps in regulating intestinal functions and gut health. Upon fermentation, they increase in quantity and bulks up the stool making it soft and easy to pass.

Hydration and Constipation

Water do not directly involve in releiving constipation but remains as a key component for all other products to act upon. May it be fibre or prebiotics, they can only show their full potential only of they are provided along with adequate water.

Fibres turn soft and gelly only with water in its environment and for prebiotics nutritional water acts as their complete food.

Lifestyle Changes

Involve in regular physical activities like walking, jogging and yoga to stimulate natural colon contractions. Train your body with regular routine for meals and bowel movements so that your body gets trained to have regular bowel movements.

Don’t ignore an urge and don’t even strain after that. If you feel that urge to poop, respond to it promptly and totally avoid straining during bowel movement, this can cause anal fissures with some blood in stool and on a regular basis can also lead to piles.

Do not abuse laxatives, they can lead to dependancy and on a long run can even worsen constipation. High levels of stress not only causes constipation but can also result in hairfall, bad skin, pigmentation, indigestion and a lot more bad to our body. So never ever think of being stressed to be the medicine for all your problems. Practice stress management techniques like meditation, pranayama, yoga etc.,

Natural Remedies

#1 Sweet lime, it is loaded with lots of goodness of soluble fibre, if you are suffering from constipation on a long run have 2 sweet limes on a daily basis.

#2 Fermented rice, a complete package of prebiotics for which you do not have any alternative. Let me tell you how to make it, take leftover white rice and soak it in water overnight, preferably in clay pot. Next morning, mix it with some curd, required salt, some pieces of green chilly and onion, Thats it! you can take it twiceor thrice a week and for sure will see immidiate results.

#3 If your constipation is even worse and is more than 3 to 4 days, buy a enema kit and do it with luke warm water as suggested in its user manual or can also be done by seeking medical help and then follow up strictly with the above suggesed foods and 30 minutes of daily excercise, preferably cardio.

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#4 Avoid meat, until your body becomes regular with it bowel movements and take light foods which can be easily digested.

#5 Limit Trigger Foods, Identify and reduce the consumption of foods that may worsen constipation, such as dairy, caffine or highly processed foods.

Stress and Constipation

As said above stress remains as a major culprit, not only behind constipation but also several bodily changes which on time can turn serious and become chronic. So avoiding stress can be a big medicine for all your problems. Many people respond to stress by altering their eating habits. Some may eat too much, while others may skip meals or consume unhealthy, low-fiber foods, which can contribute to constipation.

During times of stress, the body redirects blood flow away from the digestive system and toward vital organs, preparing for a “fight or flight” response. This reduced blood flow to the gut can slow down digestion. Stress can lead to increased muscle tension throughout the body, including the abdominal muscles, making it harder to have regular bowel movements.

Practice stress management techniques like deep breathing exercises, meditation, yoga, or progressive muscle relaxation. Pay attention to the mind-body connection and how stress may affect your digestive health. Mindfulness and stress awareness can help you make healthier choices.

Treatment for Chronic Constipation

Chronic constipation is a major lifestyle problem but needs medical advice and should be treated as soon as possible as it can be an entrance welcoming a lot of other problems. There are a lot of therapies like Biofeedback Therapy, Pelvic Floor Therapy, Bowel Training, medications and rarely surgery.

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