Best Foods and Tips for Easing Constipation in Teens

Diet for Smooth Bowel Movements

Hello, I would like to ask about the pressure of being in the third year of junior high school, which is causing me to stay up late and sometimes experience constipation.
I have been eating half a bowl of vegetables with each meal and trying not to be picky with my food.
I also eat fruits and drink plenty of water.
I would like to ask the doctor what foods are more recommended.
For example, would eating bananas help with bowel movements, or are there other fruits? What vegetables should I eat, and what types of exercise would be beneficial? Thank you.

Meizi, 10~19 year old female. Ask Date: 2007/01/14

Dr. Cai Yaozhou reply Gastroenterology and Hepatology

Improving constipation through the intake of foods rich in dietary fiber is already common knowledge.
Dietary fiber helps to increase stool bulk, stimulates gastrointestinal motility, and contributes to the balance of gut microbiota, which is beneficial for bowel regularity and normal defecation.
Unrefined whole grains, vegetables, and fruits are all rich in dietary fiber.
It is important to chew thoroughly and swallow the fibrous parts, and it is advisable to replace fruit juices with fresh fruits to obtain the complete dietary fiber found in fruits and vegetables.
Along with the increased bulk from dietary fiber, adequate water intake is necessary to soften the stool.
Insufficient hydration can lead to hard, dry stools, making them difficult to pass.
Office workers in air-conditioned environments and laborers who sweat should pay particular attention to staying hydrated.
Some people find that drinking a glass of water in the morning can stimulate bowel movements, which is worth trying.
Wheatgrass powder is beneficial for relieving constipation as it is high in dietary fiber and contains many micronutrients that help regulate physiological functions, but it should be consumed with plenty of water for optimal effect.
Foods such as honey, black date juice, bananas, and papayas are also commonly mentioned as helpful for relieving constipation and can be tried as well.
Self-purchasing medications (laxatives) without a doctor's prescription is very dangerous, as it may harm intestinal function and lead to dependency on the medication, making constipation more difficult to treat.
Addressing lifestyle habits is crucial.
Maintaining a regular bowel habit is beneficial for normal defecation.
It is also important to engage in moderate exercise, as it can stimulate normal gastrointestinal motility and relieve mental stress.
Speaking of stress, it is essential not to put too much pressure on oneself, including regarding the issue of constipation.
Since constipation has already occurred, it may help to approach it with a relaxed mindset.
You may have experienced this: the more you force yourself to have a bowel movement, the harder it becomes.
Using a squat toilet (or adopting a squatting position to encourage bowel movements) and taking warm sitz baths can also help promote the urge to defecate and overcome constipation.
Although constipation may seem like a minor issue, many people experience imbalanced nutrition due to its impact on appetite or gastrointestinal function, which can affect both physical and mental health.
It is also a problem that can create a "vicious cycle." Therefore, the points mentioned above are not only important for those suffering from constipation but also serve as valuable advice for preventing constipation and for those who are just beginning to experience it, helping them avoid falling into the nightmare of constipation.

Reply Date: 2007/01/14

More Info

Constipation is a common issue among teenagers, especially during stressful periods like exams. It can be exacerbated by irregular eating habits, lack of physical activity, and insufficient hydration. Here are some dietary recommendations and lifestyle tips to help ease constipation in teens.

Dietary Recommendations
1. Increase Fiber Intake: Fiber is crucial for promoting regular bowel movements. Aim for a daily intake of 25-30 grams of fiber. Foods high in fiber include:
- Fruits: Apples, pears, berries, and bananas are excellent choices. Bananas, in particular, can help regulate bowel movements due to their fiber content and natural sugars.

- Vegetables: Leafy greens (like spinach and kale), broccoli, carrots, and Brussels sprouts are all fiber-rich options. Aim to fill half your plate with vegetables at each meal.

- Whole Grains: Opt for whole grain bread, brown rice, quinoa, and oats instead of refined grains. Whole grains retain their fiber, which aids digestion.

2. Stay Hydrated: Drinking plenty of water is essential for preventing constipation. Aim for at least 8-10 cups of water daily. Herbal teas and clear broths can also contribute to hydration.

3. Probiotics: Incorporating probiotic-rich foods can promote gut health. Yogurt with live cultures, kefir, sauerkraut, and kimchi are great options. Probiotics help balance gut bacteria, which can improve digestion.

4. Healthy Fats: Including healthy fats in your diet can help lubricate the intestines. Avocados, nuts, seeds, and olive oil are good sources of healthy fats.

5. Limit Processed Foods: Processed foods often contain low fiber and high sugar, which can worsen constipation. Try to limit intake of fast food, snacks, and sugary drinks.

Physical Activity
Regular physical activity can stimulate digestion and help prevent constipation. Aim for at least 30 minutes of moderate exercise most days of the week. Activities can include:
- Walking or jogging: Simple and effective for promoting gut motility.

- Yoga: Certain yoga poses can help relieve constipation by promoting relaxation and stimulating the digestive tract.

- Sports: Engaging in team sports or any physical activity you enjoy can also help keep your body active and your digestive system functioning well.

Lifestyle Tips
1. Establish a Routine: Try to have meals at the same time each day to help regulate your digestive system. Additionally, setting aside time for bathroom breaks can encourage regular bowel movements.

2. Listen to Your Body: Don’t ignore the urge to go to the bathroom. Delaying can lead to harder stools and increased difficulty in passing them.

3. Manage Stress: Since stress can contribute to digestive issues, finding ways to manage stress is essential. Techniques such as mindfulness, meditation, or deep breathing exercises can be beneficial.

4. Limit Dairy: Some individuals may find that dairy products can contribute to constipation. If you suspect this might be the case, consider reducing your intake of cheese and milk.

Conclusion
In summary, easing constipation in teens involves a combination of dietary adjustments, increased physical activity, and lifestyle changes. Focus on a fiber-rich diet, stay hydrated, and engage in regular exercise. If constipation persists despite these changes, it may be wise to consult a healthcare professional for further evaluation and guidance. Remember, maintaining a balanced diet and a healthy lifestyle is key to overall well-being.

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