Several factors can contribute to constipation, including:

• Dietary habits:
  • Low fiber intake
  • Inadequate fluid consumption
• Lifestyle factors:
  • Lack of physical activity
  • Ignoring the urge to have a bowel movement
• Medications:
  • Pain medications (especially narcotics)
  • Antidepressants
  • Antacids containing calcium or aluminum
  • Iron supplements
• Medical conditions:
  • Irritable bowel syndrome (IBS)
  • Diabetes
  • Hypothyroidism
  • Neurological disorders such as Parkinson’s disease or multiple sclerosis
• Other factors:
  • Pregnancy
  • Aging
  • Changes in routine or lifestyle

Incorporating healthy habits into your daily routine can help alleviate constipation. Some strategies to consider include:

• Increasing fiber intake:
  • Consume more fruits, vegetables, whole grains, and legumes.
• Staying hydrated:
  • Drink plenty of water throughout the day.
• Exercising regularly:
  • Engage in physical activity to help stimulate bowel function.
• Establishing a regular bowel routine:
  • Set aside time each day, especially after meals, to allow for a bowel movement.
• Avoiding certain foods:
  • Limit intake of dairy products and foods high in fat.

Over-the-counter medications such as fiber supplements or stool softeners can be helpful, but it is advisable to consult with a healthcare provider before use, especially if constipation persists.

To increase your fiber intake, consider adding the following foods to your diet:

• Fruits:
  • Apples, pears, berries, prunes, and figs
• Vegetables:
  • Broccoli, carrots, peas, and Brussels sprouts
• Whole grains:
  • Whole-wheat bread, oatmeal, bran cereal, and brown rice
• Legumes:
  • Lentils, black beans, chickpeas, and split peas
• Nuts and seeds:
  • Almonds, chia seeds, and flaxseeds

For personalized dietary advice and more information on managing constipation, contact Digestive System Healthcare to schedule a consultation with one of our licensed dietitians.