Chronic constipation can be problematic and be a real pain in the backside (literally). It can result in hemorrhoids, anal fissure, fecal impaction, and even increased risk for colon cancer.
How often should I go Number 2?
Experts agree that there is a wide variance in "normal" bowel patterns. Typically, normal frequency is considered from 2-3 times per week to 3-4 times per week in adults. (Please note, individuals that have had bowel surgeries, gastric bypass, etc... will experience vastly different excretion patterns in most cases from their pre-surgery habits). The most important thing to monitor is what is normal for you. If you normally go Number 2 daily, and then you notice that your bathroom time has decreased to 3 times per week, that would definitely indicate a change in normal bowel habits.
What can I do If I am constipated?
There a three things that I recommend to regulate your Number Two!
1) Make sure that you are eating plenty of fiber. The recommended amount of fiber is 25-30 grams of fiber per day. Fiber content is listed on our food labels of packaged foods under the "Carbohydrate" heading. Some packaged foods, such as fiber rich cereal, bars, and canned legumes can actually have a significant amount of fiber. Whole fruits and vegetables (with the skin) are rich sources of fiber. Dried beans and peas are also excellent sources, with a 1/2 cup of beans containing 6-8 grams of fiber.
A Word of Caution about Fiber:
If you have not been consuming much fiber, (let's say 10 grams per day), and suddenly increase your intake (to 30 grams the next day), then you are very likely to experience some not so pleasant side effects such as gas, foul smelling flatulence, loose stools, or as I like to call it, "Code Brown". Instead, if you recognize that you need to increase your daily fiber intake, proceed slowly, adding 2-3 grams per day, to avoid the nasty side effects.
2) If you increase your fiber intake, then it is very important to increase your fluids. I like to use the swimming pool slide analogy. When I was a little girl, I used to go to a public swimming pool that had a small slide with two water spickets that were supposed to wet the slide. However, the slide was old and the water spickets did not adequately wet the slide. I would climb to the top of the slide, and about half way down, I would hit the dry area of the slide and literally get stuck midway on the slide. This is exactly what happens in the bowel when someone eats a lot of fiber, without consuming adequate fluid. The stool sticks in the bowel, resulting in abdominal pain and distention, which can be quite uncomfortable.
3) Make sure that you are being active. This means that you are moving around throughout the day, engaging in physical activity, and reducing the time spent sitting. The movement in the gastrointestinal tract, known as peristalsis, is more active when the whole body is active. This is why physicians encourage their patients to sit up in bed as soon as possible, followed by getting to a chair, and then to walking the halls. The movement facilitates peristalsis, increased blood flow, and reduced risk of constipation.
The Ounce of Prevention is Worth the Pound of Cure!
Number 2 can be managed by remembering 3 things: Fiber, Fluid, and Activity!
