Constipation: Causes, Symptoms, and Dietary Solutions

Constipation issues?

Hello Doctor: I have had poor bowel habits for a long time without paying much attention.
Sometimes I experience constipation, and at other times, I start with constipation but then end up with diarrhea.
Typically, I have bowel movements every two days.
I have used enemas, but I make sure not to use too much at once; usually, after using an enema once, I won’t use it again that week.
I don’t need to rely on enemas for every bowel movement.
A month and a half ago, I noticed some blood in my stool (it was bright red, not dark red) during one bowel movement, which scared me since it was the first time.
After that, I started paying more attention to my stool, but I haven’t seen any more blood since then.
About a month later, I noticed a small amount of light red streaks in my stool, along with a soft, aching sensation in my lower left abdomen.
I was concerned that I might have polyps in my colon and considered seeing a doctor, but after taking some gastrointestinal medication, the symptoms subsided.
I’m not sure if this could be inflammation of the intestines.
Recently, I have started to pay attention to my diet and lifestyle.
I try not to stay up late, jog three times a week, and drink more water.
I also choose one meal each day (either lunch or dinner) to include sweet corn, boiled leafy vegetables, boiled enoki mushrooms, steamed potatoes, steamed sweet potatoes, and steamed carrots, while the other meal consists of takeout with some fruit.
The day after I started this diet, I had three bowel movements, but I also experienced diarrhea.
However, continuing with this diet, I can manage to have a bowel movement almost daily, but the stool is still intermittent, hard, and small, and I don’t feel completely relieved, suggesting I might still be constipated.
I’m unsure if I’m consuming enough fiber, and I’ve read that sometimes too much fiber can also lead to constipation, or that insufficient bulk-forming foods can result in smaller stool volume.
Currently, I’m considering modifying my diet further by reducing the portions of the steamed/root vegetables by half and incorporating other foods.
I would appreciate any advice you could provide regarding my situation, or if these symptoms warrant a visit to a doctor.
Thank you, Doctor.

Riko, 20~29 year old female. Ask Date: 2018/07/20

Dr. Hong Yuanbin reply Internal Medicine

Hello, in terms of diet, it seems you are only having one meal a day, which includes a relatively high amount of root vegetables such as sweet potatoes, potatoes, and corn.
However, these foods are lower in fiber compared to other vegetables, so overall, it is estimated that your fiber intake is insufficient.
It is recommended to increase your intake of green vegetables.

Regarding exercise, jogging at least once a week is a good habit; it is suggested to maintain each jogging session for at least 30 minutes.
If you continue to experience constipation, you might consider trying probiotics.
There are many types and brands of probiotics available, so you will need to personally experiment to find the one that suits you best.

As for the presence of blood in your stool, it is suspected to be a mild hemorrhoid.
If your constipation improves, this should gradually resolve.
Thank you for your inquiry.

Reply Date: 2018/07/20

More Info

Constipation is a common gastrointestinal issue that can lead to discomfort and other health complications if not managed properly. Understanding the causes, symptoms, and dietary solutions is crucial for effective management.

Causes of Constipation
Constipation can arise from various factors, including:
1. Dietary Habits: Low fiber intake is one of the primary causes. A diet lacking in fruits, vegetables, and whole grains can lead to hard stools.

2. Dehydration: Insufficient water intake can cause the stool to harden, making it difficult to pass.

3. Sedentary Lifestyle: Lack of physical activity can slow down the digestive system.

4. Medications: Certain medications, including pain relievers and antacids, can contribute to constipation.

5. Medical Conditions: Conditions such as irritable bowel syndrome (IBS), hypothyroidism, and diabetes can affect bowel movements.

6. Stress and Anxiety: Psychological factors can also impact digestion and bowel habits.

Symptoms of Constipation
Common symptoms include:
- Infrequent bowel movements (typically less than three times a week)
- Hard or lumpy stools
- Straining during bowel movements
- A feeling of incomplete evacuation
- Abdominal discomfort or bloating

Dietary Solutions
To alleviate constipation, dietary modifications are essential. Here are some effective strategies:
1. Increase Fiber Intake: Aim for a daily fiber intake of 25-30 grams. Incorporate high-fiber foods such as:
- Fruits: Apples, pears, berries, and prunes are excellent choices.

- Vegetables: Leafy greens, carrots, and broccoli can help.

- Whole Grains: Opt for whole grain bread, brown rice, and oatmeal.

- Legumes: Beans, lentils, and chickpeas are fiber-rich options.

2. Stay Hydrated: Drink plenty of water throughout the day. Aim for at least 8-10 cups daily. Herbal teas and clear broths can also contribute to hydration.

3. Regular Meals: Eating regular meals can help stimulate bowel movements. Try to maintain a consistent eating schedule.

4. Limit Processed Foods: Reduce intake of processed foods, which are often low in fiber and high in fat and sugar.

5. Healthy Fats: Incorporate healthy fats such as avocados, nuts, and olive oil, which can help lubricate the intestines.

6. Probiotics: Foods rich in probiotics, such as yogurt and fermented foods, can promote gut health and improve bowel regularity.

7. Physical Activity: Regular exercise can stimulate digestion and promote regular bowel movements. Aim for at least 30 minutes of moderate activity most days of the week.

Monitoring and Adjusting Your Diet
Since you mentioned experiencing both constipation and diarrhea, it’s essential to monitor your dietary changes closely. Here are some tips:
- Balance Fiber Intake: While fiber is crucial, too much can lead to bloating and discomfort. Gradually increase your fiber intake to allow your digestive system to adjust.

- Variety in Diet: Ensure you’re consuming a variety of foods to provide a balanced intake of nutrients. This includes proteins, healthy fats, and carbohydrates.

- Listen to Your Body: Pay attention to how your body responds to different foods. If certain foods seem to exacerbate your symptoms, consider reducing or eliminating them.

When to Seek Medical Attention
If your symptoms persist despite dietary changes, or if you experience severe abdominal pain, significant weight loss, or blood in your stool, it’s crucial to consult a healthcare professional. These could be signs of underlying conditions that require medical evaluation.

In summary, managing constipation involves a combination of dietary adjustments, hydration, physical activity, and monitoring your body's responses. By making these changes, you can improve your bowel health and overall well-being.

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