Everything You Wanted to Know About Constipation

The causes of constipation are numerous and varied, such as incorrect emptying habits (excessive withholding during bowel movements), taking medications containing ingredients like codeine, oxycodone, and ibuprofen, as well as calcium and iron supplements of various kinds. Furthermore, a diet that is completely fiber-free (found mostly in fruits, vegetables, and whole grains) increases the risk of constipation. Excessive use of laxatives not only harms the normal function of the intestine but may also lead to chronic constipation. Hormonal changes also affect the frequency of bowel movements, and when the hormones estrogen and progesterone are at high levels in the body, there is a greater chance of experiencing constipation.

There are several ways to solve constipation – over-the-counter laxatives, enemas, and proper nutrition. Given their side effects and controversial impacts, we will not focus on the first two but will try to address the third solution – the proper diet, which includes a crucial element: high water intake.

(Illustrative photo: shutterstock)

To avoid water intoxication (poisoning caused by excessive and uncontrolled drinking of water) – we will try to consume up to three liters of water or other natural fluids (herbal tea). Of course, drinks like cola, coffee, and black tea are not included here, as they cause the opposite effect of drying the body.

As mentioned, the colon 'frees' itself from constipation when it encounters a diet rich in dietary fiber – which can be obtained from foods such as citrus fruits, prunes, figs, tomatoes, and beets. Bananas and apples, on the other hand, have the opposite effect and are not recommended during constipation. Also, foods containing cellulose, such as whole wheat bread, brown rice, and whole wheat noodles, will encourage bowel movements. This is not the case with white rice and bread – which are almost the primary source of intestinal issues.

Besides diet, it is important to condition ourselves to empty at regular times and not hold back when we need to defecate. Additionally, mixing a tablespoon of olive oil with half a cup of lemon juice and drinking on an empty stomach, first thing in the morning – performs wonders for our bowel activity, acting as preventive medicine. The same goes for a cup of water soaked with dried prunes overnight. Drinking the water on an empty stomach (or alternatively eating the prune) becomes a miracle cure for constipation.