Improving Constipation: Tips for Better Bowel Habits and Health - Gastroenterology and Hepatology

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Changes in bowel habits


Hello Dr.
Su,
I have been experiencing chronic constipation for a long time, approximately 2-3 years.
I do not have any other discomforts such as abdominal bloating or pain; I just frequently pass gas, and my bowel movements are irregular.
The characteristics and color of my stool are normal.
To improve my bowel habits, I have been eating more high-fiber foods, such as papaya and bananas.
I also heard that drinking a cold beverage in the morning can promote bowel movements, but I have tried it without any effect.
I would like to ask how I can improve my bowel habits.
P.S.
I drink about 1500-2000 c.c.
of water a day.
Thank you.

Ruby, 10~19 year old female. Ask Date: 2003/08/09

Dr. Su Baojia reply Gastroenterology and Hepatology


To improve bowel habits, in addition to increasing the intake of vegetables, fruits, and fluids, it is also important to reduce the consumption of foods made from glutinous rice and fried foods.
Additionally, engaging in regular physical activity is essential to maintain overall bodily function.
If there is no improvement, it is advisable to consult a gastroenterologist for further evaluation and diagnosis.

Reply Date: 2003/08/09

More Info


Dear Patient,
Thank you for reaching out with your concerns regarding chronic constipation. It’s important to address this issue, especially since it has been affecting you for the past 2-3 years. While you mentioned that you do not experience abdominal discomfort, bloating, or pain, the fact that you have irregular bowel movements and rely on gas release indicates that your digestive system may still be out of balance.

First, let’s discuss the dietary changes you’ve already implemented. Increasing your intake of fiber-rich foods like papaya and bananas is a great start. Fiber plays a crucial role in promoting regular bowel movements by adding bulk to the stool and facilitating its passage through the intestines. However, it’s essential to ensure that you are consuming a variety of fiber sources, including both soluble and insoluble fibers. Soluble fiber, found in foods like oats, beans, and apples, can help soften the stool, while insoluble fiber, found in whole grains and vegetables, adds bulk.

Drinking 1500-2000 cc of water daily is commendable, but it’s crucial to ensure that you are adequately hydrated, especially when increasing fiber intake. Fiber absorbs water, and without sufficient hydration, it can lead to harder stools, making constipation worse. Aim for at least 8-10 cups of water daily, and consider incorporating hydrating foods like cucumbers, oranges, and watermelon into your diet.

You mentioned trying cold drinks in the morning to stimulate bowel movements. While some people find that cold beverages can help, others may not experience the same effect. Instead, consider starting your day with a warm beverage, such as warm water with lemon or herbal tea. Warm liquids can help stimulate the digestive system and promote bowel activity.

In addition to dietary changes, regular physical activity is vital for maintaining healthy bowel function. Exercise helps stimulate the muscles in the intestines, promoting movement and regularity. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, yoga, or cycling can be beneficial.

Establishing a routine for bowel movements can also be helpful. Try to set aside time each day, preferably after meals, to sit on the toilet, even if you don’t feel the urge to go. This practice can help train your body to recognize when it’s time to have a bowel movement.

If you continue to experience difficulties despite these lifestyle changes, it may be worth considering the use of over-the-counter fiber supplements or stool softeners, but it’s best to consult with a healthcare professional before starting any new medication. Additionally, if your symptoms persist or worsen, further evaluation may be necessary to rule out underlying conditions such as irritable bowel syndrome (IBS) or other gastrointestinal disorders.

Lastly, keep in mind that stress and anxiety can also impact bowel habits. If you find that stress is a contributing factor to your constipation, consider incorporating stress-reducing techniques such as mindfulness, meditation, or deep-breathing exercises into your daily routine.

In summary, focus on a balanced diet rich in both soluble and insoluble fibers, ensure adequate hydration, engage in regular physical activity, and establish a consistent routine for bowel movements. If you have any further questions or concerns, please don’t hesitate to reach out.

Wishing you the best in your journey towards improved digestive health!
Sincerely,
Doctor Q&A Teams

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