Elimination less than once daily indicates constipation. The frequency, consistency and volume of stools vary so greatly from individual to individual that it is difficult to determine normal function. Hard, small, and difficult-to-pass stools are the most frequent complaint of those suffering from constipation. Associated symptoms can include gas, bloating, and abdominal pain.

There are a number of possible causes of constipation, but the most common is a low-fiber diet. Other common causes include inadequate fluid intake, lack of physical activity, various medications (e.g., anesthetics, antacids, and diuretics), low thyroid function, and irritable bowel syndrome.

High levels of dietary fiber both increase the frequency and quantity of bowel movements and decrease the transit time of the stool and the absorption of toxins from the stool, and appear to be a preventive factor in several diseases. Particularly effective in relieving constipation are cereal bran, such as oat, rice, or (organic) wheat, radishes, and prunes. When using bran, make sure to consume enough liquids; drink at least six to eight glasses of water per day. Cow’s milk consumption was determined to be the cause of constipation in roughly two thirds of children with constipation, according to studies published in the prestigious New England Journal of Medicine. Presumably, the same holds for adults as well.

If you have been using stimulant laxatives, even natural ones, such as Senna or cascara sagrada, you will need to “retrain” your bowels to get them to function normally without them. Here is what we recommend for reestablishing bowel regularity. It may take four to six weeks.

Find and eliminate known causes of constipation
Never repress an urge to defecate
Add bran cereals to the diet and eat more high-fiber foods, such as whole grains, fruits, vegetables
Drink six to eight glasses of fluid per day
Sit on the toilet same time every day preferably immediately after breakfast or exercise
Exercise for at least 20 minutes 3 times a week.

If constipation persists, contact us at: CJM LeBlanc HealthWorks, 506 533-8885 or nutrition@nb.aibn.com .