By Terrie Johnson | UAB Community Health & Human Services Intern

Digestion involves a complex process, which may not work as required due to numerous factors leading to constipation. Though not a popular topic, constipation can lead to serious medical issues. According to WebMD, chronic Constipation can lead to rectal prolapse, anal fissures, hemorrhoids, pain and vomiting.

For people who experience constipation, there is a high likelihood that they do not eat enough fruits. According to Sweeney (2023), lacking the recommended consumption of the desired number of fruits per day for both men and women would result in feeling backed up. The lack of proper hydration is also responsible for the condition. In rare cases, an underlying medical condition may cause difficulty passing hard stool. It is important to speak to your physician if this condition persists.

The feeling of being backed up can be self-remedied at home using simple solutions. For example, women should have 21 to 25 grams of fiber per day, and their male counterparts 30 to 38 grams (Sweeney, 2023). A focus should also be placed on increasing water intake through fruits such as raspberries, which are one of the best fruits for constipation. In cases whereby fruits are rarely available, fiber supplements alongside staying hydrated can help loosen the hard stool. There is also a need to switch your posture by squatting. This strategy is believed to make it easier to relieve the self of the backed-up feeling (Goldsztajn, 2022). Therefore, trying the above remedies will help improve the duration it takes to have a bowel movement without complications.

Hopefully with enough hydration and eating some vegetables, you will have things moving steady!

References

Goldsztajn, I. (2022). How to make yourself poop when you’re feeling backed up, according to experts. Shape. Retrieved from https://www.shape.com/lifestyle/mind-and-body/how-to-make-yourself-poop

Sweeney, E. (2023). Backed up? This is the best fruit to eat to help you poop, according to a GI doc. Yahoo!Life. Retrieved from https://www.yahoo.com/lifestyle/backed-best-fruit-eat-help-223000525.html?guccounter=1

WebMD. (n.d.). Chronic constipation: How it affects your body. WebMD. https://www.webmd.com/digestive-disorders/chronic-constipation-affects-body