How to tackle constipation through a fiber-abundant diet

1. Reasons associated with difficulties in passing stool

2. A diet rich in dietary fiber

3. Adequate provision of fluid to the body

4. Regular physical activity

1. Reasons associated with difficulties in passing stool

Difficulties in passing stool may occur when stool is expelled less than three times a week or when its consistency changes, becoming hard and dry, and defecation becomes problematic. There are organic causes for difficulties in passing stool, such as mechanical obstructions in the large intestine, e.g. colon narrowing, tumors, and causes related to the use of various medicines, e.g. iron preparations, diuretics, used in reflux disease, depression, high blood pressure, or in the case of gallstones. In contrast, functional difficulties in passing stool are caused by our lifestyle – unhealthy eating habits, sedentary lifestyle, or psychogenic factors.

2. A diet rich in dietary fiber

The use of a diet rich in dietary fiber is crucial in the treatment of constipation. Fiber, also known as dietary fiber, is a group of substances that make up the cell walls of plants that are not digested and absorbed by the human digestive tract. It is a mixture of substances such as cellulose, hemicellulose, pectin, gum, mucilage, and lignin. Products that contain fiber aid in the digestive process by increasing the amount of water in the lower part of the digestive tract, which helps regulate bowel movement frequency. They also have an impact on the intensity of the fermentation process, leading to an increase in stool volume and an improvement in its consistency. The primary sources of fiber are whole-grain products such as whole-grain bread, coarse-grained grits, grain flakes, e.g., oat flakes. Large amounts of fiber are also found in dried fruits and nuts. The fiber content in vegetables ranges from 0.5 to 5.8 g per 100 g product, and in fruits about 2 g per 100 g. The recommendations for the amount of fiber in the diet vary in different countries and for adults range from 18 to 38 g per day. According to the World Health Organization (WHO) recommendations, a daily dose of 25 g of fiber enables the proper functioning of our body.

3. Adequate provision of fluid to the body

In the event of constipation problems and the consumption of a high-fiber diet, it is important to ensure an adequate intake of fluids. Fiber binds water in the digestive system, so if we supply too little water, the contents of the large intestine become dry and compact, which makes it difficult to pass through the large intestine and excrete. Water itself is also beneficial, due to the fluidity of the stool and the ease of defecation. The average daily fluid requirement of the body is about 2-2.5 liters. However, the requirement is individual and depends on factors such as gender, age, health status, activity level, and environmental factors such as air temperature. We can consume water, fruit juices, and fermented dairy products such as yogurt or kefir, which contain lactic acid that inhibits putrefactive processes and supports the development of a beneficial probiotic flora for us.

4. Regular physical activity

Sufficient physical activity plays a crucial role in the presence of constipation. A sedentary lifestyle and low activity can lead to a weakening of the abdominal muscles and an increase in abdominal cavity volume. The absence of peristalsis-stimulating factors results in an expansion of the bowel restrictive area, which is likely to also slow down the peristaltic bowel movements. Therefore, it is recommended to increase physical activity in the form of walking, running, or swimming. These forms of activity are particularly effective in the case of constipation as they improve bowel peristalsis. Exercises that strengthen the abdominal muscles involved in the defecation process can also be beneficial.