Constipation primary prevention
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Editor-In-Chief: C. Michael Gibson, M.S., M.D. [1]; Associate Editor(s)-in-Chief: Eiman Ghaffarpasand, M.D. [2]
Overview
Constipation is usually easier to prevent than to treat. The relief of constipation with osmotic agents, i.e., lactulose, polyethylene glycol (PEG), or magnesium salts, should immediately be followed with prevention using increased fiber (fruits, vegetables, and grains) and a nightly decreasing dose of osmotic laxative. Effective measures for the primary prevention of constipation include fiber supplementation, fluid intake, toilet habits, and exercise.
Primary Prevention
- Constipation is usually easier to prevent than to treat. The relief of constipation with osmotic agents, i.e., lactulose, polyethylene glycol (PEG), or magnesium salts, should immediately be followed with prevention using increased fiber (fruits, vegetables, and grains) and a nightly decreasing dose of osmotic laxative.
- Effective measures for the primary prevention of constipation include fiber supplementation, fluid intake, toilet habits, and exercise.
Fiber supplementation
- Including enough fibers in daily diet is the most important primary prevention measure.
- The sufficient fiber intake for general gastrointestinal health is 30 g per day, while more is better.
- Fiber content in different foods are as the following table:[1]
| Group | Food | Fiber contents |
|---|---|---|
| Beans, cereals, and breads | ½ cup of beans (navy, pinto, kidney, etc.), cooked | 6.2–9.6 g |
| ½ cup of shredded wheat, ready-to-eat cereal | 2.7-3.8 g | |
| ⅓ cup of 100% bran, ready-to-eat cereal | 9.1 g | |
| 1 small oat bran muffin | 3.0 g | |
| 1 whole-wheat English muffin | 4.4 g | |
| Fruits | 1 small apple, with skin | 3.6 g |
| 1 medium pear, with skin | 5.5 g | |
| ½ cup of raspberries | 4.0 g | |
| ½ cup of stewed prunes | 3.8 g | |
| Vegetables | ½ cup of winter squash, cooked | 2.9 g |
| 1 medium sweet potato, baked in skin | 3.8 g | |
| ½ cup of green peas, cooked | 3.5-4.4 g | |
| 1 small potato, baked, with skin | 3.0 g | |
| ½ cup of mixed vegetables, cooked | 4.0 g | |
| ½ cup of broccoli, cooked | 2.6-2.8 g | |
| ½ cup of greens (spinach, collards, turnip greens), cooked | 2.5-3.5 g |
Fluid intake
- Fluid intake is the key factor to maintain the body hydration status and firm consistency of stools.
- Drinking caffeine, alcohol, and fizzy drinks have to become very limited, preferably stopped.[2]
Toilet habits
- Ignorance to toilet urge can lead to constipation.
- Never delay the defecation in case of urgency.[3]
Physical exercise
- It is postulated that 150 minutes of physical exercises can prevent constipation.[4]
References
- ↑ "Treatment for Constipation | NIDDK".
- ↑ Arnaud MJ (2003). "Mild dehydration: a risk factor of constipation?". Eur J Clin Nutr. 57 Suppl 2: S88–95. doi:10.1038/sj.ejcn.1601907. PMID 14681719.
- ↑ Wald ER, Di Lorenzo C, Cipriani L, Colborn DK, Burgers R, Wald A (2009). "Bowel habits and toilet training in a diverse population of children". J. Pediatr. Gastroenterol. Nutr. 48 (3): 294–8. PMID 19274784.
- ↑ Huang R, Ho SY, Lo WS, Lam TH (2014). "Physical activity and constipation in Hong Kong adolescents". PLoS One. 9 (2): e90193. doi:10.1371/journal.pone.0090193. PMC 3938666. PMID 24587274.