Keeping Your Gut Healthy to Prevent Constipation

Mohali, December 23, 2024: Constipation, a common gastrointestinal condition characterized by infrequent bowel movements (fewer than three per week), difficulty passing stools, or passing hard and lumpy stools, affects people of all ages. The condition tends to worsen in winter due to reduced fluid intake, limited physical activity, and dietary changes.

Dr. Arvind Sahni, Director of Gastroenterology and Hepatology at Fortis Hospital Mohali, shares some tips for managing and preventing constipation, along with advice on when to seek medical attention for constipation.

Prevention Tips for Constipation

Dr. Sahni emphasizes the importance of maintaining a healthy gut through the following steps:

Hydration: Drink over 2 litres of fluids daily.
Regular Exercise: Engage in physical activity to promote bowel movements.
Fibre Intake: Adults should consume approximately 30 grams of dietary fiber daily from natural sources like:
    Fruits: Avocado, pear, passion fruit, unpeeled apples, raspberry, prunes, pomegranate
    Vegetables: Broccoli, corn, green peas, pumpkin, sweet potato, turnip
    Other foods: Oats, flaxseed, chia seeds, bran, unpeeled potatoes, lentils, and soybeans

Dr. Sahni advises meeting fiber requirements through a healthy diet rather than supplements.

When to Consult a doctor?

Seek immediate medical attention if constipation is accompanied by:

Blood in stools
Significant weight loss
Severe abdominal pain
Vomiting
Loss of appetite or abdominal distension

Treatment Options

For temporary relief, laxatives can be helpful, but they should be used cautiously and only for short periods. Options include:

Bulk-forming laxatives: Psyllium husk
Osmotic laxatives: Lactulose, polyethylene glycol
Stimulant laxatives: Picosulfate
Stool softeners: Docusate
Lubricants: Paraffin

For chronic cases where obstruction has been ruled out, newer medications like lubiprostone, prucalopride, plecanatide, linaclotide, and elobixibat are safe and effective options.

Take-Home Messages

Dr. Sahni highlights these key points to maintain a healthy gut and prevent constipation:

Stay hydrated by drinking sufficient fluids.
Exercise regularly to maintain bowel health.
Consume at least 30 grams of dietary fibre daily (e.g., one avocado and one pear cover 50% of this requirement).
Identify and address underlying medical causes of constipation.
Use laxatives sparingly and for short-term relief.
For chronic constipation, newer medications are effective under medical guidance.
Rule out serious conditions, such as colon cancer, before initiating treatment.