Constipation is defined as having less frequent bowel movements than is normal for the particular individual or as having hard, difficult-to-pass, stool.
Some causes of constipation include diet, lack of physical activity, the normal slowing down associated with the aging process, some medications, some medical conditions, stress, laxative abuse, or ignoring urges to have bowel movements. Very young children can become constipated as a result of feeling nervous about using the toilet or even fear of falling in. Children who have experienced discomfort associated with a difficult-to-pass stool can begin to fear bowel movements and begin trying to avoid them by “holding it”.
While chronic, unexplained, constipation or sudden, severe, symptoms always require seeing a physician, many bouts of it can be cured naturally by adding to the diet foods and beverages that usually encourage bowel movements and staying away from foods and beverages that can contribute to constipation.
Foods/beverages that can effectively stimulate the bowel are:
- Fresh fruits (apples and grapes, in particular)
- Applesauce
- Fruit juice
- Raw vegetables
- Chocolate (dark)
- Peanuts
- Water
- Tea (sweetened with artificial sweeteners)
Cereals high in fiber are often recommended to people with constipation, but these may not produce the more dramatic results that fruits, dark chocolate, coffee and nuts can. Eating high-fiber cereal when the bowel is already sluggish and in need of emptying may seem to make the problem worse for some individuals because these high-fiber cereals can produce a bulky, dry, stool without stimulating the already sluggish bowel as much as it would need to pass the stool. Stone-ground breads and crackers can have a similar effect on some constipation-sufferers.
Sometimes constipation in adults can easily be cured by simply having a big cup of strong coffee and a chocolate bar. Children’s constipation can often be cured by offering them two servings of applesauce, some extra fruit juice, a handful of grapes and/or a chocolate bar over the course of a day or two.
Cheeses, rice and bananas are binding and should be avoided.
Generous servings of butter/margarine on crackers or bread may help ease constipation associated with hard-to-pass stool. A small serving of pasta topped with a very generous serving of olive oil (or pesto sauce) or a salad with vinegar and oil may help facilitate the passage of dry stool.
Taking a brisk walk, drinking more water, and trying to relax and forget the problem can also help ease constipation.
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