{"id":19349,"date":"2020-05-18T21:28:29","date_gmt":"2020-05-18T21:28:29","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=19349"},"modified":"2020-06-03T23:29:00","modified_gmt":"2020-06-03T23:29:00","slug":"how-to-relieve-constipation","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-relieve-constipation\/","title":{"rendered":"How to Relieve Constipation, According to an RD"},"content":{"rendered":"Chelsey Amer, MS, RDN, CDN<\/a>, teaches us everything to know about constipation, including its causes. Plus: how to relieve constipation with dietary changes and home remedies.<\/em>\r\n\r\nIf you\u2019ve ever struggled with bowel irregularity, you know that constipation is no walk in the park. As a dietitian, I frequently talk about bowel habits with clients. These conversations can make people feel awkward, especially when it comes to irregularity and discomfort. However, it’s important to explore this typically taboo topic.\r\n\r\nIf you\u2019re backed up, know that you\u2019re not alone. It\u2019s estimated that nearly 20 percent of the general population suffers<\/a> from this common gastrointestinal disorder, with women suffering more often than men.\r\n

What is constipation?<\/h2>\r\nConstipation is formally defined<\/a> as a \u201cdifficult or rare passage of stool.\u201d This can lead to painful evacuation with hard or stiff stools. You may also feel bloated, sluggish, or uncomfortable, with cramping. Infrequent bowel movements can even impact your mood. Some studies show that mood disturbances are higher<\/a> in individuals suffering from constipation.\r\n\r\nThere’s no set quantitative definition for constipation, and there’s a wide range for what constitutes \u201cnormal\u201d bowel habits<\/a>. Normal can range from going to the bathroom a few times daily to a few times weekly. If you feel backed up and your bowel habits are slow, you may be constipated.\r\n\r\n\"Woman\r\n

What causes constipation?<\/h2>\r\nThere are many reasons why you may be constipated. Here are the most common causes of constipation.\r\n

Not Enough Fiber<\/h3>\r\nA low-fiber diet is a common culprit of constipation. Fiber<\/a> is a non-digestible carbohydrate found in beans, lentils, vegetables, fruit, whole grains, and more. Fiber adds bulk to your stool and keeps it moving through your digestive tract.\r\n\r\nMost Americans don’t consume the Recommended Daily Allowance (RDA) of fiber<\/a> each day. At minimum, men should aim to consume 30 to 38 grams of fiber per day, while women should consume 25 grams of fiber daily.\r\n

Inadequate Hydration<\/h3>\r\nEven further, a low-fiber diet coupled with inadequate water intake can significantly contribute to constipation. Sixty percent of your body is made of water, so adequate hydration is crucial for your health, beauty, and bowels alike. Specifically, inadequate water intake can make defecating difficult with the hard, painful, and rigid passage of stools.\r\n

Sedentary Lifestyle<\/h3>\r\nYour binge-watching habits may also increase your chances of being constipated. Why? A sedentary lifestyle can lead to sedentary bowels. Conversely, regular exercise helps keep things moving throughout your gastrointestinal system.\r\n

Microbiome Health<\/h3>\r\nFurthermore, the health of your microbiome<\/a> (the billions of bacteria that live in your gut) contributes to your risk of constipation. If the balance of good versus bad bacteria in your gut gets skewed, your bowels may stall.\r\n

Additional Causes of Constipation<\/h3>\r\nOther causes of constipation include:\r\n