A candid Q&A interview with Dr Amit Dias on constipation.
December is observed as the Constipation Awareness Month. “Let’s not hold it inside, but talk about it, and find solutions,” says Dr Amit Dias, as he enlightens us about an often-ignored topic.
GOAN Observer: Thank you for joining us today, to throw light on the Constipation Awareness Month. What is constipation?
Dr Amit Dias: Constipation is a complex issue that can be influenced by a variety of factors, especially diet and gut health.
Constipation is commonly defined as having fewer than three bowel movements per week, or experiencing difficulty in passing stools. It can be uncomfortable and is often accompanied by straining or a feeling of incomplete evacuation.
Q: What are the signs that someone is experiencing constipation?
A: The signs of constipation can vary but typically include hard, dry stools that are difficult to pass, straining during bowel movements, a sense of blockage in the rectum, and even abdominal discomfort or bloating. If someone feels like you haven’t fully emptied your bowels, that’s another sign.
Q: How can one prevent constipation?
A: Prevention often involves a combination of lifestyle changes, including increasing fiber intake through fruits, vegetables, and whole grains, staying well-hydrated, and engaging in regular physical activity. Establishing a routine for bowel movements can also be beneficial, as well as recognizing the urge to go instead of ignoring it.
Q: Can you discuss non-drug management options for constipation?
A: Absolutely! Non-drug management includes dietary adjustments, such as incorporating more fiber and fluids. Lifestyle changes like regular exercise can also promote healthier bowel movements. Additionally, behavioral approaches like using the bathroom at the same time each day and taking time to relax during bowel movements are important strategies.
Q: Can you tell us more about dietary fiber ? What are some good sources of fiber and what is our daily requirement?
A: Great question! Good sources of dietary fiber include fruits like apples, pears, and berries; vegetables such as broccoli, carrots, and leafy greens like spinach, whole grains like oats, par boiled rice,; and legumes including beans, lentils, and chickpeas. The recommended daily fiber intake is about 25 grams for adult women and 38 grams for adult men. However, most people fall short of this amount, so it’s important to try to incorporate more fiber-rich foods into your diet gradually.
Q: Is there a relationship between gut flora and constipation?
A: Gut flora, or gut microbiota, plays a significant role in digestive health. A diverse and balanced gut microbiome can help break down food, absorb nutrients, and regulate bowel movements. When there’s an imbalance or dysbiosis in gut flora, it can lead to constipation. Factors such as a low-fiber diet, lack of physical activity, and certain medications can negatively impact gut flora, contributing to digestive issues, including constipation.
Q: What can be done to improve gut flora and address constipation?
A: Improving gut flora can be approached in several ways:
- Incorporate probiotics: Foods rich in probiotics, like yogurt, kefir, sauerkraut, kimchi, and other fermented foods, can help restore and maintain a healthy gut microbiome.
- Increase prebiotics: Prebiotics are types of non-digestible fiber that feed the good bacteria in your gut and include foods like garlic, onions, leeks, asparagus, and bananas.
- Stay hydrated: Water is essential for digesting fiber and promoting gut health. Proper hydration can also help soften stools and promote regularity.
- Limit processed foods: Reducing the intake of highly processed foods, sugars, and unhealthy fats can promote a healthier gut environment.
- Regular physical activity: Exercise not only helps with digestion but can also positively influence gut bacteria diversity.
- Consult a healthcare provider: If constipation persists, working with a healthcare professional can help identify specific dietary or medical interventions to improve gut health and relieve constipation.
Q: What are some problems that can arise from constipation?
A: Prolonged constipation can lead to several issues, including hemorrhoids, anal fissures, and rectal prolapse. There’s also the potential for fecal impaction, which can be a severe condition requiring medical intervention. Furthermore, chronic constipation can affect quality of life, leading to stress and anxiety.
Q: Who is more likely to experience constipation?
A: Constipation can affect anyone, but certain groups are at higher risk. This includes older adults due to changes in digestive function, pregnant women due to hormonal changes and pressure on the intestines, and individuals who are sedentary or have poor dietary habits. Certain medical conditions and medications can also contribute to the problem. According to the gut health survey conducted in 2018, Constipation affected people of all ages, with a prevalence of around 20% in the general population and 29.6% in children.
Constipation is more common in the elderly than in the younger population. Elderly women suffer from severe constipation more frequently (two to three times) than male counterparts. In India, 22% of adults suffer from constipation, where 59% of them complain of severe constipation and 27% report constipation associated with comorbidities.
Q: What message would you like to share with readers regarding constipation?
A: I’d like to emphasize that constipation is a common issue and shouldn’t be stigmatized. It’s important to listen to your body and not ignore the signs. If you’re experiencing persistent constipation, speak to a healthcare provider. There are effective management strategies available, and you don’t have to suffer in silence.
By enhancing our understanding of fiber, gut flora, and overall lifestyle changes, we can better equip ourselves to handle constipation and improve our digestive wellness.
