Constipation and Irritable Bowel Syndrome (IBS)
We’ve talked many times in the past about suffering from diarrhea as a symptom from Irritable Bowel Syndrome (IBS), but we really haven’t discussed much about having constipation, which can be just as painful and uncomfortable.
Bad stomachaches, intense pain and bloating are common symptoms when having constipation. The feeling of being so full is not a good one to say the least. Mainly because you can’t empty out your bowels, yet we have to keep eating more food. Also, many times bowel movements can be extremely painful to the point that they can bring tears to your eyes.
Below are some important details to take note of:
• Understand that there’s no single, best way to treating constipation caused by Irritable Bowel Syndrome (IBS).
• Understand that you are not alone in this battle. There are many people who suffer from constipation, including people who don’t have Irritable Bowel Syndrome (IBS). Additionally, babies and children also suffer from this.
• Don’t try to treat yourself without talking with your doctor first, as there are health risks when taking laxatives and supplements regularly.
• Some people notice that many times doing a mix of therapies to get relief works best.
• Changes in diet is what seems to work the best for most people.
• Stress management and meditation have been reported as great ways to cope with constipation.
• Doing exercise can help you a lot too.
When you are constipated, monitor what you eat and try to exclude or limit things that block your intestines and can cause constipation. Did you know that fiber reduces constipation by softening the stool, making it easier to pass? Many of us don’t come close to eating the daily fiber we need and that doctors suggest.
- For women, its 25 grams of fiber and for men its 38 grams.
Make a point to eat as much fiber as possible, but do it gradually. Here are a few examples of food you can consume to help you ease your constipation troubles:
• Fresh fruits (Not frozen)
• Dried plums
• Dried fruit (3 portions a day)
• Raisins (1 tablespoon a day)
• Fresh fruit juice
• Prune juice
• Whole-grain bread
• Ground flaxseed
• Fresh vegetables (Not frozen)
• Grilled vegetables, use very little o no oil to cook them.
• Beans
• Chamomile as a hot or cold drink
Keep in mind that some foods will affect each person in different ways. For some people, drinking prune juice can work great one way, but on the other hand, it will take them to the bathroom immediately and then you’ll be suffering from diarrhea for a few hours.
Some high-fiber foods may not agree with you, so be careful and consume only a small potion first.
If you’d like to try prune juice for instance, drink a small glass first and see how it goes. If you don’t see results in 2-3 hrs, and you are eating suggested food for constipation, continue with another small glass.
Now here are the foods you need to stay away from, as these can slow down your stools:
• Processed foods
• Carbonated drinks
• Cookies
• Doritos, pita chips and other chips
• Rice
• White bread
• Peanuts and nuts
• Coffee
• Tea, especially when is brewed really dark
• Alcohol
Also, some people use bulking agents, commonly known as fiber supplements, to treat Irritable Bowel Syndrome (IBS) with constipation. Some of these fiber supplements include:
• Psyllium (Fiberall, Metamucil, Perdiem, and others)
• Corn fiber
• Wheat bran
• Calcium polycarbophil (Fibercon)
These agents can help you with constipation, but they won’t really help you with other Irritable Bowel Syndrome (IBS) symptoms. Keep in mind, that the extra fiber may make belly pain, bloating and discomfort worse.
If you still can’t empty your bowels in 5 days or a week, and are feeling lots of pain, don’t be shy and make an apt. with your doctor. Ask to be seen as soon as possible and explain how are you are feeling, so they can understand your urgency. If everything is booked that week, ask to be on a waiting list if someone cancels.
We also talked to some of our customers who suffer from Irritable Bowel Syndrome (IBS) and constipation, to see how they handle their daily life and what little secrets they may have to share with you.
Here are some tips from our customers, which they hope they can work for you too.
1. Buy a magnetic dry-eraser pen board and put it on your fridge. Make a schedule from Monday to Sunday and under each day, write 2-3 foods that you should eat to help you with your constipation.
They can be snacks, fruit, veggies, etc… Don’t forget to update it every week.
The point is to have that board as a friendly reminder. You’ll see how helpful it is.
Lindsey
Boston, MA
2. When going to the bathroom, don’t try to push and push for hours. Past 20 minutes should be more than enough. If you push for more than that, it will make your anus extremely sensitive and you’ll end up with extreme pain every time you push for the next 2-4 days. It’s better to stop after 10 minutes if you see there is no progress. Come back when you are ready again.
Martin
Miami, FL
3. I always drink lots of water. Drinking 8 cups of water a day is very healthy and not just for my Irritable Bowel Syndrome (IBS) problems. Water helps loosen bowels and keeps me well hydrated.
Rick
Ontario, Canada
4. There are a few things I always carry with me when traveling. A bottle of water that I can refill all day long, a ziploc bag with fresh fruit or vegetables and another ziploc bag with dried fruit. These help me regulate my stomach, especially when traveling. For some reason, becoming constipated while traveling is pretty normal even for people who don’t suffer from Irritable Bowel Syndrome (IBS) or any digestive problems.
Chloe
Katherine, Australia
5. I’m one of those people who does not like the taste of plain water. I used to have trouble drinking a good amount of water daily because of that. A few years back, I found a way to enjoy water and be able to drink it regularly. I cut 1-3 slices of cucumber and add them to my glass of water. It’s very tasty!
I also cut 1 strawberry in little chunks when I want to vary a bit. Sometimes I mix both the strawberry and cucumber for another great flavor. I have also stopped drinking sodas and coffee.
Stuart
Ventura, CA
We hope you have enjoyed reading this article. If you also suffer from constipation and have a special tip for our readers, please email us. We’d love to share it!
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