Constipation, which is very common in western industrialized countries, is only in a few cases the result of an organic disease. The cause is mostly a lack of exercise and the profound change in diet since the 1930s. The consumption of whole grain products (starch, complex carbohydrates) and dietary fiber is decreasing.
In contrast, the consumption of fats, protein and refined carbohydrates (sugar, white flour) is continuously increasing. Starch and dietary fiber that passes into the colon are excreted unchanged with the stool to a lesser extent and increase stool weight by binding water. A larger part is broken down by the intestinal flora and increases the stool weight by increasing the bacterial mass.
This natural laxative effect is missing in today’s eating habits. About 30 to 60% of adults in Germany suffer from constipation, with women being affected twice as often as men. The use of laxatives (higher and higher doses are necessary due to habituation) ultimately only leads to an increase in symptoms because these drugs reduce the responsiveness to stretch stimuli in the intestinal wall.
In addition, laxatives can lead to potassium deficiency with prolonged use. A change in diet to a high-fiber diet with a lot of fiber, i.e. whole grain products, vegetables, salads and fruit, is therefore unavoidable. Regular exercise should not be forgotten.
The dose of laxative should be gradually reduced and the amount of dietary fiber slowly increased at the same time. In this way, certain symptoms such as a feeling of fullness and initially increased constipation can be avoided. These symptoms only exist temporarily during the change of diet and disappear after some time.
If the bowel is used to laxatives over a long period of time, it can take weeks or months before it can function properly again. It is possible to enrich normal meals with dietary fiber such as wheat bran or ground flaxseed (drink plenty of it). However, it is healthier for the intestine to prefer natural high-fiber foods: whole-grain products such as whole-grain bread or cereal flakes, legumes, vegetables, fruit, potatoes, dried fruits and nuts.
The German Society for Nutrition normally recommends a fiber intake of 30g daily. In case of constipation, 40g daily is the target. These 40g of dietary fiber are for example contained in: 150 g wholemeal bread (12 g), 100 g rye bread (8 g), 250 g potatoes (5 g), 200 g carrot vegetables (7 g), 150 g fresh apple and 150 g orange (together 8 g).
The change of diet is best done slowly and gradually. Start by increasing the amount of fruit and vegetables and then replace white bread with mixed bread and then with wholemeal bread. A breakfast with wholemeal cereal flakes, yoghurt and fresh fruit is highly recommended.
In order for the supplied roughage to swell sufficiently and for the stool to become more slippery, it is absolutely necessary to ensure a sufficient supply of liquid. 1.5 to 2 liters should be drunk daily. In hot weather or during sports activities, correspondingly more.
Suitable are water, mineral water, diluted natural fruit juices, tea. If wheat bran has to be eaten to avoid a “bran graft”, a quarter of a liter of water should be drunk per 1 to 2 tablespoons of bran! Diet for constipation Diet rich in dietary fiber (at least 30 g of fiber daily) from whole grain products, vegetables, salad, fruit, legumes, potatoes.
If the above mentioned change in diet is not possible, wheat bran, for example, can be added to normal meals (together with yoghurt, buttermilk or mixed into a muesli). In any case, drink plenty here! Per 1 to 2 tablespoons of bran, at least a quarter of a liter of water should be drunk.
- Slow and gradual conversion to a diet rich in fiber.
- Sufficient fluid intake (at least 1.5 to 2 liters daily)
