How Much Fluid Is Enough To Ease Chronic Constipation
When it comes to thirst, most experts say you should let your body be your guide. The Institute of Medicine’s Food and Nutrition Board suggests that women get 91 ounces of water each day from foods and drinks and men should get 125 ounces. Remember, this recommendation includes the fluids that you take in from your food.
In general, for healthy, average people, 8 cups a day is a good goal. Talk to your doctor about how much water is good for you.
People with some medical conditions may need to drink less than that. Others may need more than 8 cups a day.
Apple & Eve 100% Apple Juice
Apple& Eve is one of the most popular juice brands on the market. Boasting 100% fresh and natural ingredients, theyre often patronized because their juice products contain minimal added ingredients and artificial sweeteners that tend to dampen benefits.
Their apple juice is particularly beneficial for individuals suffering from constipation because the juice goes through minimal processing. This allows the apple extract to retain most of its original composition, including pectin, which encourages healthy bowel movements.
In terms of flavor, the juice is definitely among the best. With an all natural taste that doesnt stray far from fresh, home-made apple juice, this option is definitely the best juice for constipation treatment if you want a pleasantly palatable thirst-quencher as well.
Use Caution With Natural Laxatives
Commercially available constipation supplements with psyllium husks or guar gum, when used occasionally and as directed, are safe for most people. But she recommends using caution when considering other herbal supplements, pills, powders or laxative teas, especially for long-term use.
Some of the so-called natural or herbal constipation remedies are poorly researched and regulated, she notes. Some can cause diarrhea, cramping, bloating and even more serious digestive problems.
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What To Eat If You’re Constipated:
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Avoid foods that may lead to constipation. Some common ones are bananas, cheese, and eggs. Different foods affect people differently.
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Drink more fluids to prevent dehydration about 8 to 12 glasses each day . Consider water, prune juice, and warm fluids in the morning such as herbal tea or hot lemonade.
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Eat more high-fiber foods, such as whole-grain breads and cereals, beans, fresh raw vegetables, fresh raw fruits or cooked fruits with the peel on, dried fruits, dates, apricots, prunes, popcorn, seeds, and nuts. Fiber isn’t digested by the body, so it moves through and is excreted. Fiber also absorbs a lot of water in the bowels, which makes stools softer and easier to pass. Make sure you drink more fluids if you eat more fiber, or your constipation might become worse.
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Make sure your breakfast includes high-fiber foods and a hot drink. Warm beverages are calming and may help stimulate bowel movement.
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Drink caffeine in moderation. It has been shown to help constipation. Make sure that you drink plenty of non-caffeinated beverages, too, so you don’t become dehydrated.
Constipation Relief Through Prevention
As a rule, eating more high-fibre foods can prevent constipation. Be aware though, that if constipation is a result of Colitis or Crohns disease, increasing fibre intake could have a detrimental effect if in doubt, speak to your GP before making any changes to your diet.
There are two different types of fibre soluble and insoluble. Soluble fibre dissolves in the intestines to form a gel-like substance which helps food move along the digestive tract. Insoluble fibre is not dissolvable and moves through the intestines without being absorbed, and adds bulk to bowel movements and helps to relieve constipation.
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How Long Does Constipation After Surgery Last
Most people with constipation following surgery will experience relief after a few days, especially if they receive treatment quickly.
Stool softeners and fiber laxatives tend to act within a few days, while stimulant laxatives and suppositories typically work within 24 hours.
The exact amount of time that it takes will depend on several factors, including:
- a persons overall health
- the duration of anesthesia
- the type of medication
A person should speak to a doctor if their constipation persists for more than a few days.
It Seems To Be Good For The Heart
All types of fiber can be good for the heart. The American Heart Association say that dietary fiber can improve cholesterol, and lower the risk of heart disease, stroke, type 2 diabetes, and obesity .
Water soluble fibers, including psyllium, could help reduce blood triglycerides, blood pressure, and the risk of heart disease .
A review of 28 trials found that taking a median of 10.2 g psyllium per day could effectively improve markers of heart health, including lowering LDL cholesterol. This can helps reduce the risk of heart disease .
A 2020 review of 11 trials reported that psyllium could reduce systolic blood pressure by 2.04 millimeters of mercury . The authors recommend using psyllium to help treat hypertension .
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Eat More Fiber Especially Soluble Non
To treat constipation, doctors often tell people to increase their dietary fiber intake.
This is because increasing fiber intake increases the bulk and consistency of bowel movements, making them easier to pass. It also helps them pass through the digestive system more quickly 01386-6/fulltext” rel=”nofollow”> 14).
In fact, one 2016 review found that 77% of people with chronic constipation benefited from supplementing with fiber .
However, some studies have found that increasing fiber intake can actually make the problem worse. Others report that dietary fiber improves stool frequency but may not help with other symptoms of constipation, such as stool consistency, pain, bloating, and gas .
This is because different types of dietary fiber have different effects on digestion.
There are many different dietary fibers, but in general, they fall into two categories: insoluble fibers and soluble fibers.
Insoluble fibers â present in wheat bran, vegetables, and whole grains â add bulk to stools and may help them pass more quickly and easily through the digestive system.
Soluble fibers â present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables â absorb water and form a gel-like paste, which softens the stools and improves its consistency.
Non-fermentable soluble fibers, such as psyllium, are the best choice for treating constipation (
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Bottom line: Exercise may reduce the symptoms of constipation in some people.
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Further Information On Constipation Relief
If you dont notice a change and your constipation problem continues for an extended period of time despite dietary changes, you should see your GP or healthcare professional to find out if there is anything they can suggest to help relieve your constipation.
You may also find it helpful to read the resources below to help you manage your bowel movements.
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Constipated Try These 6 Drinks That Help You Poop
If you’re feeling a little backed up, know that constipation is actually quite common. A January 2020 study in âGastroenterologyâ reports constipation affects 15 percent of the world population.
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While knowing you’re not alone won’t provide you with the relief you’re looking for, there is one simple thing you can do to help prevent and treat constipation: Drink adequate amounts of liquids.
Just staying hydrated with water and other fluids can help get things going and prevent you from getting backed up in the first place. In fact, an April 2013 analysis in the âAmerican Journal of Gastroenterologyâ assessed the diets and stool consistency of more than 9,000 adults and found not getting enough liquids was a primary factor associated with constipation â more so than fiber intake.
So, what’s considered “adequate fluids” to stay hydrated? There’s no hard and fast rule but, in general, women need about 12 cups of water each day and men, about 16 cups. Food provides us with about 20 percent of our fluid needs for the day, which means we need to be drinking the rest.
Here are six drinks to help constipation issues â they all work better than others when it comes to getting things moving again.
Flaxseeds And Chia Seeds
Flaxseeds and chia seeds are tiny seeds loaded with fiber:
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Flaxseeds: 2 grams of fiber per tablespoon
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Chia seeds: 5.5 grams of fiber per tablespoon
A small 2019 study compared the effects of supplementing flaxseeds, psyllium , or a placebo on managing constipation in patients with type 2 diabetes. They found that both flaxseeds and psyllium decreased symptoms of constipation.
Opt for ground flaxseeds, as they are easier to digest. You can incorporate ground flaxseeds or chia seeds into your diet by sprinkling them onto salads, baked goods, oatmeal, or smoothies.
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Holding It Won’t Hurt
Myth. Do you feel too busy at work to go? Ignoring the urge may make you physically uncomfortable, and it can cause or worsen constipation. Some people find it helps to set aside time after breakfast or another meal for a bowel movement, when these signals are strongest. But no matter when nature calls, answer.
How To Make Prune Juice
Ingredients:
- 2 liters of water
Instructions:
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Home Remedies For Constipation Relief
Dietary changes, drinking water, exercise, and taking supplements are among the natural ways to relieve symptoms of constipation. Identifying the factors contributing to constipation can help you decide which remedies are best. A combination of the following remedies may be necessary to treat the problem.
What Causes Chronic Constipation
Dehydration is one of the most common causes of chronic constipation. The food you eat makes its way from your stomach to the large intestine, or colon. If you don’t have enough water in your body already, the large intestine soaks up water from your food waste. This makes you have hard stools that are difficult to pass.
There are other causes of chronic constipation too, including what you eat, traveling, medicines, irritable bowel syndrome, and pregnancy.
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Health Benefits Of Chia Seeds
Chia seeds are super healthy so healthy, in fact, that theyre considered a superfood.
Research is in the early stages, but their potential digestive benefits include improving intestinal tissue health, promoting the growth of beneficial gut bacteria , altering the absorption of some dietary components and easing constipation, Czerwony says. Beneficial gut bacteria and other microbes in chia seeds play important roles in digestion and overall health.
Here are a few more things to know about chia seeds:
- Theyre full of fiber. A single ounce of these teeny-tiny seeds contains 11 grams of fiber, which is vital for gut health.
- Theyre rich in antioxidants. Antioxidants protect your body against free radicals, unstable molecules that can bind to your cells and cause damage.
- Theyre packed with protein. An ounce of chia seeds contains nearly 5 grams of protein, which is critical in keeping your muscles, skin and bones healthy.
And chia seeds hits keep coming! They also boast vitamins and minerals like phosphorus, magnesium, iron and zinc.
How To Make Apple Juice
People can juice apples whole and drink it, or they can add apple juice to other juices or smoothies. When making apple juice at home, consider leaving the skin on for extra fiber content. That said, only small amounts will remain after the juicing process.
When making juices at home or buying them in a supermarket, add or look out for the following ingredients to provide even more beneficial nutrients, add fiber, and boost constipation relief:
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Top 10 Drinks For Constipation
Best drinks that help you with constipation. Constipation is a problem that affects both big and small people. Some people take laxatives or medicines that help with constipation, while others use herbs and fruits that help with constipation. Those who use natural plant herbs will get results faster and better than those who take laxative drugs.
Constipation doesnt have a clear cause. It could be by not getting enough to eat or problems in the intestines and colon. Or a side effect of one of the vitamins or medicines that help the body work better. It would help if you first tried to solve physical problems with natural methods. And which are sure to work, wont hurt you, and wont interfere with any medications.
Workouts Get You Going
Fact. Too much downtime makes constipation more likely. After you eat a big meal, wait at least an hour before you exercise so your body has time to digest your food. Then get going! Take a 10-to-15-minute walk several times a day. Harder workouts are also fine to do. Your whole body will benefit.
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Expert Review And References
- Understanding chemotherapy: a guide for patients and families. American Cancer Society. American Cancer Society. American Cancer Society 2013.
- American Cancer Society. Nutrition for Children With Cancer. Atlanta, GA: American Cancer Society 2012.
- Constipation. American Society of Clinical Oncology . Cancer.Net. Alexandria, VA.: American Society of Clinical Oncology 2009.
- Constipation. BC Cancer Agency. Patient/Public Info. Vancouver: BC Cancer Agency 2006.
- Camp-Sorrell, D. Chemotherapy toxicities and management. Yarbro, CH, Wujcki D, & Holmes Gobel B. . Cancer Nursing: Principles and Practice. 7th ed. Sudbury, MA: Jones and Bartlett 2011: 17: pp. 458-503.
- Gamulka B, SickKids Constipation Working Group. Constipation. Hospital for Sick Children. AboutKidsHealth. Toronto, ON: Hospital for Sick Children 2013.
- Hospital for Sick Children. AboutKidsHealth: Side Effects of Chemotherapy. Toronto, ON: Hospital for Sick Children 2009.
- Constipation. National Childhood Cancer Foundation & Children’s Oncology Group. CureSearch. Bethesda, MD:
- Panzarella C, Rasco-Baggott C, Comeau, M., et al. Management of disease and treatment-related complications. Baggott, C. R., Kelly, K. P., Fochtman, D. et al. Nursing Care of Children and Adolescents with Cancer. 3rd ed. Philadelphia, PA: W. B. Saunders Company 2002: 11:279-319.
When You Need To Poop But Cannot
Constipation is the medical term for not pooping regularly or finding it hard to poop. Other symptoms include feeling bloated, sick, or having a belly ache.
Constipation does not always have a clear cause. It often happens because a person is not eating enough fiber, drinking enough fluids, or exercising enough. Stress or a change in routine can also cause constipation, and it can be a side effect of some medications.
Traveling can mean that a person does not use the restroom at their usual times, hydrate regularly, or eat their typical diet. Planning bathroom breaks to try and maintain a routine may help.
Stress or anxiety about using a restroom outside of the home can prevent people from emptying their bowels. A person should try to relax, feel comfortable, and not rush.
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Other Good Sources Of Dietary Fiber
If youre contending with constipation and want to go the chia seed water route, its probably fine to do so, Czerwony says. But you can also just sprinkle chia seeds over your yogurt or include them in a smoothie.
And there are other ways to get your fill of fiber, too. Other high-fiber foods can do the same job.
Any form of fruits, vegetables and whole grains will help ease constipation, Czerwony says. Research shows that consuming a good variety of these helps feed the gut microbiome. And feeding the good bacteria by having a diverse microbiome will help with digestion, too.
- Fruits and veggies: Fruits and vegetables have both fiber and fluid, not only softening stool, but helping with gut motility, she explains. Especially high-fiber choices include artichoke hearts, avocado, berries, Brussels sprouts, pears and prunes.
- Whole grains: Choose whole-grain foods with 3 grams of fiber or more per serving. Barley, oatmeal, quinoa, whole-grain bread and whole-wheat pasta are all good picks.
- Fermented foods: Pre-and probiotic fermented foods like kimchee, sauerkraut, kefir, miso and kombucha have been shown to have benefits far outreaching just gut health.
Its important to know, though, that adding in too much fiber too quickly can cause unwanted issues like bloating, gas, distention, cramps and even diarrhea. So, start adding it into your diet slowly.
Water With Lemon And Honey
One of the best drinks for kids who have trouble going to the bathroom is lemon water with honey.
Vitamin C in lemon water helps kids stay healthy because it boosts their immune systems.
Lemon water has antioxidants that help digestion and makes stomach problems better. And it is a cure for problems with the stomach, intestines, and colon.
Its a natural way to clean the stomach, especially for kids. It gets rid of toxins and food sitting around for a long time.
You can give it to kids with constipation as a warm drink or as a juice about body temperature.
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