Insoluble fibre is found in oat bran, nuts, seeds, beans, lentils and peas, as well some fruits and vegetables. Soluble fibre absorbs water and forms a gel-like substance, which helps the stool pass smoothly through the bowels and improves its form and consistency. Soluble fibre is found in oat bran, nuts, seeds, beans, lentils and peas, as well as some fruits and vegetables. Dietary fibre increases the size of your stools, and makes them softer! These types of stools are much healthier, as they move through your bowels more quickly and are easier to pass. It is generally recommended that men eat 38 grams of fiber per day, and that women eat 25 grams (DeSalvo, 2016).Įven though your body can’t actually digest fibre, eating enough of it is important for maintaining gut health. It can be found in all plant foods, including fruits, vegetables, grains, nuts, and seeds. Dietary fibre is the name given to the non-digestible carbohydrates in plants. One of the most common pieces of advice for people suffering from constipation is to eat more fibre. The muscles of the colon eventually propel the waste out through the rectum to be eliminated, but if the stool remains in the colon too long, it can become hard and difficult to pass (Moores, 2019). The main job of your colon is to absorb water from food as it’s passing through the digestive system, creating stool (or waste). In more serious chronic cases, constipation can be the result of stress, hormonal changes, spinal injuries, muscle problems, cancers, or other structural problems affecting the digestive tract. As an acute condition, it could be caused by something as simple as dehydration or eating foods with too little fibre. This excessive straining and time on the toilet is not healthy and can lead to numerous issues, such as rectal bleeding (Cirino, 2019).
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Not only does constipation cause infrequent bowel movements, but they can also be hard and difficult to pass. Most people have their own routine, and deviating significantly from their regular pattern can indicate something is wrong. A set number of bowel movements a person should have doesn’t necessarily exist, as what is normal for one person may be abnormal for another.
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There are so many different factors that affect the nature of a person’s bowel movements, ranging from exercise and eating habits, gender, age, and overall health status. Constipation is quite common, affecting almost 20% of people every year (Cirino, 2019).