The Good Gut Guide: Help for IBS, Ulcerative Colitis, Crohn's Disease, Diverticulitis, Food Allergies and Other Gut Problems. Stephanie Zinser
of “letting go”. I do, however, have a problem with constipation!’
Adrian, 46, who regularly suffers from constipation
Constipation is not a disease, but simply a sign that our intestines are having trouble getting rid of compacted waste in our bowels. The majority of cases of constipation are caused by simple problems like dehydration, changes in routine (like travelling), ignoring the body’s ‘urges’ to go and even things like iron supplements and certain common medicines (like those containing codeine). Constipation can also happen during pregnancy, and is often associated with piles, or encopresis (a childhood problem). An underactive thyroid may also cause constipation, as can IBS and proctitis. Diverticular disease can be caused by chronic constipation. More serious, but also more rare, causes of constipation include intestinal obstruction, botulism poisoning, typhoid and paratyphoid, and bowel cancer.
Constipation is one of the most common afflictions of modern, westernized society – only 40 per cent of men and 33 per cent of women open their bowels regularly once a day and, according to surveys, over 4½ million Americans say they are constipated most or all of the time. Constipation is far less common in developing cultures where the diet is predominantly vegetarian. Highly refined and low-fibre products, fast foods and too many fatty or sugary foods are the main culprits of this problem.
There is also a mental element to constipation; a Gallup survey recently revealed that more than half of us are put off by the idea of using public toilets when out shopping and one in four of us feel the same hesitation over using toilets in restaurants or bars. The main reason for this is being unsure of the hygiene of public toilets – but there’s more to it than cleanliness. Millions of holidaymakers suffer with constipation. It’s a common phenomenon that has a lot to do with the disruption of routines and with being in unfamiliar circumstances. Stress may also play a part.
How Do You Know If You’re Constipated?
Bowel habits are an individual thing. Some people go twice a day, while others may go only every other day. Generally, anything between three times a day and three times a week is considered ‘normal’, although there are perfectly healthy people whose toilet habits fall outside even this broad range. ‘Normal’ is what is normal for you and not anyone else. Judge it by your own daily habits. Another sign of constipation is when you pass stools that are small and hard – so-called ‘rabbit pellets’.
What Helps Relieve Constipation?
Fibrous food adds bulk without calories – a bonus for anyone trying to lose weight – and also helps our intestines move digestive waste through (and out of) our bodies. Exercise, drinking plenty of water and increasing your fibre intake are often all that is needed to help remedy constipation. In developed countries people use laxatives far more often than necessary; laxatives can potentially aggravate things because they don’t address the root cause of constipation and may encourage the guts to become inactive without them. (Stimulant laxatives work by speeding up the muscular movements of our gut, forcing our waste food to be eliminated much more quickly than normal.) The same goes for enemas: according to the National Digestive Diseases Information Clearinghouse, the regular use of enemas ‘can impair the natural muscle action of the intestines, leaving them unable to function normally’.
Self-Help for Constipation
