Diet and Constipation
Older people are more likely than younger people to have constipation. Eating a poor diet, drinking too little fluid, using certain medications or misusing laxatives can contribute to this problem. Signs of constipation include:
- Swelling or bloating of the abdomen
- Straining during bowel movements
- Feeling full even after a bowel movement
- Having hard stool
Although it can be uncomfortable, constipation is seldom a sign of a serious problem. You can help prevent constipation by:
- Eating more fresh produce, either cooked or raw, and dried fruits such as apricots, prunes and figs
- Eating more whole-grain cereals and breads
- Eating fewer high-fat meats, dairy products and eggs
- Cutting back on rich desserts and sweets that are high in sugar
Drinking at least 64 ounces of fluid daily can help prevent constipation because a normal stool is about 75 percent water. Drinking more fluids also helps avoid dehydration. Some people should avoid drinking large amounts of milk. Limit coffee, tea, soda and other drinks that contain caffeine — they can add to dehydration.
Consider adding small amounts of bran to your food. Start off slowly because too much bran may cause bloating and gas.
If constipation continues, you may want to use an over-the-counter laxative.
- Bulk-forming agents (fiber products) absorb water and expand, thus increasing the moisture in the stool and making it easier to pass (these are the safest and most natural laxatives).
- Stool softeners add liquid content to the stool to soften it.
- Stimulants provide a chemical irritant to the bowel that increases bowel activity and moves the stool through the intestines.
If needed, bulk-forming and stool-softening products can be used as a regular part of your diet. Stimulants — sold as medications, enemas and suppositories — should be used with more caution. You should stop using these products once your bowel movements become regular again. Overusing stimulants can cause your bowels to become dependent on them. People who have constipation also may develop hemorrhoids. If constipation persists after trying these remedies, you should see a doctor for further evaluation.
