Latest news with #constipation
Yahoo
2 days ago
- Health
- Yahoo
Gut doctor warns against fibre if you miss out eight-portion step
A gastroenterologist says eating fibre could 'wreck' your gut if you also miss out one thing. Dr Saurabh Sethi shared what happens to the gut if not enough water is consumed when eating fibre. He said: 'Psyllium husk is my go-to fibre to treat constipation. Now [this] is the most researched supplement when it comes to irritable bowel syndrome. However, if you don't drink enough water with it, it makes a concrete-like substance in your colon and can make your constipation worse.' He urges people when eating fibrous diets to consume at least eight cups of water per day, otherwise there's a risk that digestion will slow down. Dr Sethi added, 'A good rule? Your wee should be pale yellow. READ MORE: Pilot's wife issues advice to anyone who's asked to remove shoes at airport READ MORE: How NI drivers could face huge fines this summer over these little-known road rules 'If you're already backed up, gentle movement – like a walk – warm fluids or kiwis and prunes can help get things going.' Dietary fibre refers to the parts of plant-based foods that your body cannot digest or absorb. Unlike other food components like fats, proteins, or carbohydrates, fibre isn't broken down and absorbed by the body. Instead, it passes relatively intact through your stomach, small intestine, and colon, and then out of your body. There are two main types of dietary fibre: Soluble fibre – dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Sources include oats, peas, beans, apples, citrus fruits, carrots, and barley; Insoluble fibre – does not dissolve in water and helps food move through your digestive system, promoting regularity and helping prevent constipation. Sources include wholemeal flour, wheat bran, nuts, beans, and vegetables like cauliflower and potatoes. Benefits of dietary fibre: Supports healthy digestion Helps prevent constipation Can reduce the risk of heart disease, type 2 diabetes, and bowel cancer Helps with maintaining a healthy weight, as it adds bulk to your diet and helps you feel full In the UK, it is recommended that adults aim for 30 grams of fibre per day, but most people consume significantly less than this.
Daily Mail
5 days ago
- Health
- Daily Mail
I'm a gut health expert, I follow this one simple rule to avoid constipation when on holiday - and it works for kids too
A gut health expert has revealed packing a fibre supplement in your suitcase is the easiest way to prevent constipation while on holiday. A previous study found that constipation—difficulty passing faeces—was experienced by half of holidaymakers. It happens when you travel due to 'disrupted hormones, long periods of sitting, dehydration, and less fibre in your diet,' Lucy Kerrison, a leading gastrointestinal dietitian told Mail Online. Fortunately, Ms Kerrison who works at King Edward VII's hospital in London, says there is a simple solution—fibre supplements. They can come in the form of tablets, or powder which she said are 'easy to mix into water or yoghurt, and take up very little room in a suitcase.' She specifically recommended psyllium husk which can provide quick relief for constipation, kicking in within 12 to 72 hours. The retailer Holland and Barret sell their own brand of Psyllium Husk supplement, but it is not suitable for those below the age of 12. However, the natural supplement which is also known as ispaghula husk, is sold under the brand name Fybogel which is NHS approved for children over six. But, as the dietitian highlighted, it is important to speak to a doctor before anyone, particularly children and those with underlying health conditions start supplements. Fybogel is not suitable for those pregnant, breastfeeding, people with allergies to some medicines, and with certain bowel problems. She also recommended the fibre supplement Inulin, but it can take one to two weeks of daily use before kicking in, so you would need to start taking it before travelling. The National Health Service recommends a daily fibre intake of 30g as part of a balanced diet. Meanwhile children between the ages of two to five need 15g, between five and 11 need 20g, and between 11 and 16 need 25g. However the NHS prescribes Fybogel for adults and children above six to treat and prevent constipation. According to the NHS, natural ways to increase your daily fibre intake include a high fibre breakfast like Weetabix, Shredded Wheat, or porridge. They also advise switching to wholemeal bread, wholewheat pasta, high fibre white bread and brown rice. Other foods rich in fibre to incorporate into your diet include pulses like chickpeas, fruits like bananas, as well as vegetables like broccoli. It wasn't the only advice Ms Kerrison gave to look after your gut health while on holiday. She recommended just beginning with 'small portions which are new to you' on the first day you arrive at your destination. While 'your gut loves variety', a lack of consistent eating patterns can affect your gut microbiome and the body's natural circadian rhythm. So, she also recommends sticking to your usual eating habits and mealtimes while travelling. The gut microbiome is a community of trillions of microorganisms in the digestive track responsible for digesting food and the absorption of nutrients. Meanwhile, the body's circadian rhythm is a 24-hour internal clock that regulates sleep as well as your digestion and appetite. She added that moving is important to prevent constipation, warning many holidaymakers sit for long periods of time, particularly while flying. 'Even walking the aisles of the plane, doing some gentle seated stretches or practising slow diaphragmatic breathing can support digestion,' she said. But if it is difficult to exercise, she recommends to her own clients abdominal massages, which can 'help stimulate the gut muscles and regular bowl movement.' Importantly, she urged people to remember to drink enough water or even to take an electrolyte powder, which can 'help your body absorb fluids more effectively'. 'Finally, if your stomach can tolerate it, incorporating a small amount of local fermented food like miso, natural yoghurt or kefir can help diversify your gut microbiome,' she said. 'This will help maintain a balanced gut, especially after airplane food or fast food. Just make sure it's from a clean, trusted source and start with a small portion.'
Health Line
16-07-2025
- Health
- Health Line
Constipation and Chronic Kidney Disease
Chronic kidney disease (CKD) can lead to a variety of digestive symptoms such as loss of appetite, nausea, and diarrhea. For many people, CKD can also lead to constipation. There are a few different reasons why constipation can occur with chronic kidney disease (CKD). Common reasons include: a lack of fiber in diets intended for people with CKD fluid restrictions for people with later-stage CKD co-occurring or secondary conditions medication side effects Treatments, which include lifestyle changes such as eating more fiber and increasing exercise levels, can often help relieve symptoms. This article examines the causes and treatment of constipation in people with CKD and reviews the early symptoms of kidney disease and kidney failure. Constipation isn't typically a symptom of kidney failure. What causes constipation with chronic kidney disease? CKD can lead to constipation for some people. Common causes of constipation for people with kidney disease include: Renal diets It can be difficult enough for people eating a standard American diet to get the fiber they need. People who are on a renal diet are limited in their food choices, and many foods that are high in fiber have traditionally been excluded. However, newer recommendations for people with chronic kidney disease are less strict about fiber-rich foods such as fruits and vegetables, meaning it's safe to add these foods to a renal diet. Co-occurring conditions Many of the conditions that commonly occur alongside kidney disease, such as diabetes, hypothyroidism, and hypercalcemia, can slow down your digestive system. A slow digestive system can lead to constipation. Bacterial imbalance in the gut A bacterial imbalance in the gut, called dysbiosis, can occur when your kidney isn't working correctly. It happens because your kidneys aren't filtering bacteria. This leads to an abnormal mix of bacteria in your intestines, which can cause constipation. Medication reactions People with kidney disease may develop secondary conditions such as gout, anemia, or bone disease. Some of the medications prescribed for these secondary conditions, including blood pressure medications, iron supplements, anti-nausea medications, and calcium supplements, can cause constipation in some people. Fluid restrictions People with later-stage kidney disease may need to restrict their fluid intake, especially those undergoing dialysis. This can make it challenging to get enough hydration to avoid constipation. What's the best way to treat constipation with chronic kidney disease? Treating constipation depends on several factors, but lifestyle and diet changes can often help resolve the condition. Doctors typically recommend starting with lifestyle changes before progressing to medication. Lifestyle treatments that can help people with chronic kidney disease get relief from constipation include: Eating more fiber: Getting enough fiber in your diet is one of the best ways to combat constipation. Fiber helps carry waste through your system. It's found in a variety of foods, including whole grains, nuts, lentils, beans, oats, apples, pears, and vegetables. Increasing your activity: Fitness combats constipation. Exercise helps your blood flow and helps food move through your digestive system. You can start small; even walking a little every day will make a difference. Increasing fluids: Fluids are one of the best ways to beat constipation. People with chronic kidney disease can talk with their doctors about the best way to get enough fluid to keep their digestive systems moving. Try probiotics: Probiotics are live microorganisms that are found in fermented food that can help relieve constipation. Fermented foods included options such as yogurt, sauerkraut, miso, kimchi, tempeh, natto, and homemade pickles. Ask your doctor or dietitian about the right amount of these foods to add to your diet. Relieve symptoms with an over-the-counter (OTC) medication: If your symptoms are severe and haven't been relieved by methods such as hydration or fiber, an OTC medication can help. However, it's important not to take these medications for longer thana few days. OTC options include stool softeners, stimulant laxatives, and fiber supplements. Prescription-strength medications: Your doctor might prescribe prescription versions of any medication if lifestyle changes aren't enough. Biofeedback therapy: Biofeedback therapy is a treatment that retrains the muscles that control bowel movements. How does constipation affect the outlook for people with chronic kidney disease? Constipation can affect the quality of life and outlook for people with CKD. A 2019 study found that constipation can increase the chances of mortality and was linked to a higher risk of serious complications such as end stage renal disease, heart disease, and Parkinson's disease. The study also found that constipation in people with CKD led to a higher risk of developing coronary heart disease and stroke. Is constipation an early warning sign of kidney disease? Constipation isn't typically an early sign of kidney disease. It's more common for kidney disease to cause early symptoms such as: fatigue difficulty concentrating anemia loss of appetite insomnia unexplained muscle cramping sleep apnea red or pink urine urine that appears foamy frequent urinary urges skin that is dry and itchy puffiness around the eyes swollen feet and ankles For people with CKD, what are the symptoms of kidney failure? As kidney disease progresses, it can cause increased symptoms. Some symptoms are similar to early symptoms but are more severe. Other symptoms are unlikely to show up until chronic kidney disease has progressed to kidney failure. Symptoms of kidney failure include: fever fatigue confusion skin rash itchy skin very pale skin weakness unexplained muscle cramping bone pain no urine production or excessive urine production unusual bleeding nose bleeding back pain stomach pain a mass in the stomach diarrhea that is sometimes bloody loss of appetite bad breath a metallic taste in the mouth vomiting that is sometimes severe swelling throughout the body difficulty hearing Takeaway Chronic kidney disease doesn't always cause constipation, but there are a number of reasons why it does for many people with CKD. Renal diets, fluid restrictions, medications, co-occurring disorders, and more can all lead to constipation. Treatment can bring relief and often includes lifestyle changes such as eating more fiber, getting more exercise, and increasing fluids. When these methods aren't enough, medications, biofeedback, and surgery can be options.
Yahoo
15-07-2025
- Health
- Yahoo
5 Foods to Avoid After 5 P.M. If You Struggle with Constipation, According to Experts
Reviewed by Dietitian Katey Davidson, RD, CPT1. Choosing the right foods to eat before bedtime can help prevent constipation. 2. Avoid foods high in fat and low in fiber to improve digestion, especially at night. 3. Establishing a consistent night routine can help improve bowel you're already dealing with constipation, the last thing you need is a nighttime snack that makes things worse. What you eat before bed can have a surprising impact on your digestion, and in some cases, it might be the reason you wake up feeling even more backed up. Nearly 16% of adults in the U.S. suffer from constipation, and that number doubles after the age of 60. While fiber and hydration are key for keeping things moving, certain foods—especially when eaten right before sleep—can slow digestion even more. We spoke with digestive experts to learn which foods are the worst to eat before bed if you have constipation, plus what to choose instead. 'If you're prone to constipation, it's best to steer clear of high-fat foods before bed—think cheese, processed snacks or heavy takeout,' says Samantha DeVito, M.S., RD, CDN. 'These types of meals can slow digestion and may make things worse overnight when your gut naturally slows down.' Even large servings of nut butters before bed can be problematic, according to Kerry Conlon, M.S., RD, a dietitian specializing in digestive diseases. 'Although they are healthy fats, eating too much nut butter before bed can slow down gastric emptying, which means food moves through your digestive system slowly, which can lead to constipation,' she explains. Your digestive system follows a circadian rhythm, or 24-hour clock, meaning it's more active during the day and winds down at night. Eating foods that are high in fat too close to bedtime can delay stomach emptying and reduce the natural morning urge to go. Instead, choose lighter, high-fiber meals in the evening to support regularity and work with your body's natural rhythm—not against it. If you're used to having a nightcap or a glass of wine before bed, you may want to rethink it if you're not as regular as you'd like to be. Alcohol acts as a diuretic by lowering levels of vasopressin—a hormone that helps your kidneys hold on to water. When vasopressin is suppressed, your body loses more fluid through frequent urination, which can lead to mild dehydration. Dehydration can cause harder, drier stools that are more difficult to pass. Drinking alcohol can also disrupt your sleep, says Mikhail Yakubov, M.D., a board-certified gastroenterologist at Manhattan Gastroenterology. 'Sleep and digestion are closely linked through your body's circadian rhythm,' says Yakubov. 'Poor sleep quality or insufficient rest can slow gut motility, making it harder to have a morning bowel movement.' Refined grains like white bread, white pasta, white rice and desserts may be a comforting nighttime snack, but they can make things worse if you're feeling backed up. These foods are stripped of most of their fiber during processing, which means they lack the bulk that helps move stool through the digestive tract. 'Fiber acts as a broom sweeping through to help keep us regular and remove waste products,' says Rhyan Geiger, RDN. 'Highly processed foods that are low in fiber may contribute to slower digestion and movement through the system, causing constipation,' Conlon adds. Instead, opt for high-fiber fruits like kiwi or dates or high-fiber grains such as oats. Protein is an essential nutrient that everyone needs, but not all proteins are created equal—especially when it comes to digestion. 'Many of the high-protein snacks on the market—such as protein bars, cookies, pretzels and chips—contain protein isolates and sugar substitutes that can contribute to uncomfortable bloating and gas in people with sluggish digestion,' says Conlon. While these foods are a convenient way to increase your protein intake, they may cause constipation in some people. Conlon recommends chia pudding as a high-protein, high-fiber snack to enjoy before bed. 'Dairy-based snacks like yogurt, milk and cheese might contribute to constipation if you're sensitive to lactose or have a tendency toward sluggish digestion,' says DeVito. These foods contain protein and fat that take longer to break down in your digestive system. While slower digestion can help keep you feeling full longer for some people, it can be challenging if you already struggle with regular bowel movements. If you notice that dairy products tend to leave you feeling backed up, especially in the evening, it's a good idea to limit how much you consume before bed. Choosing lactose-free alternatives or plant-based options can be easier on your digestive system and may help support smoother digestion overnight. Eat a light snack rich in fiber and fluids. DeVito recommends berries with probiotic-rich kefir or a small bowl of oatmeal with chia seeds. Establish a nighttime routine for good sleep. 'A consistent sleep schedule helps. Your gut thrives on routine just like the rest of your body,' says DeVito. Go to bed and wake up at the same time every day to help maintain bowel regularity. Practice gentle movement. Conlon recommends some form of light movement after dinner to encourage digestion, such as walking. Studies show that higher levels of activity are associated with a lower risk of constipation. Eat consistent meals and snacks. 'The timing of your meals matters when it comes to bowel regularity,' says Conlon. Avoid eating too close to bedtime and aim to spread meals and snacks evenly throughout the day. Just as there are things that can relieve constipation, there are some things that could be making it worse, particularly things you consume before bed. Much like your sleep, your digestion operates on a circadian rhythm, with things naturally slowing down at nighttime. Eating foods that slow digestion or drinking alcohol before bed can worsen constipation and leave you feeling even more backed up in the morning. Since everyone responds differently, some trial and error may be needed to find which foods are best to avoid before bed. Read the original article on EATINGWELL
Daily Mail
11-07-2025
- Health
- Daily Mail
Drink enjoyed by millions every day dramatically eases constipation, study finds: 'It should be used as a medicine'
Feeling bloated and bunged up? The chances are that you've got the perfect remedy waiting for you in your kitchen cupboard. Researchers have confirmed what many coffee drinkers already know—a steaming cup of Joe can genuinely help you to empty your bowels. A new study of more than 12,000 participants revealed that just 100mg of caffeine, roughly one cup of coffee, reduces risk of constipation by almost a fifth. But if you drink more than 204mg of caffeine per day, which is roughly two cups of coffee, it can have the opposite effect. Scientists found every additional cup of coffee (100mg of caffeine) above the 100mg threshold increased the risk of constipation by six per cent. This is most likely because of caffeine's diuretic properties, which means it can increase urination and lead to dehydration, a key cause of constipation. However, they added this wasn't the case for people aged over 60, because high caffeine intake is linked to reduced risk of constipation for that age group. In general, those with the highest level of caffeine intake had a 25 per cent lower risk of constipation than those with the lowest intake. The researchers initially set out to explore the relationship between caffeine intake and irritable bowel disease (IBD) but found no significant link. If you're not a fan of coffee, you can get a similar effect from a cup of tea, with the average cuppa containing between 20 and 70 mg of caffeine. Or, if you're not into hot drinks, you can reach for a can of caffeine-packed energy drink. Although in general they aren't the healthiest option, a 250ml can of Red Bull contains 80mg of caffeine. But the experts warned this finding should be interpreted cautiously as the 12,759 people in their study only included a limited number of IBD patients. They were asked to keep two 24-hour food diaries, and record their bowel functions using the Bristol Stool Form Scale, a universally accepted picture guide which lets people categorise their excrement's shape and consistency. On the findings published in the Journal of Multidisciplinary Healthcare, the researchers advised that using caffeine as a laxative should be done strategically. This could mean prescribing drinking the right amount of caffeine in relation to the level of constipation of the patient. This can, over time, increase blood pressure to dangerous levels and trigger heart rhythm abnormalities, according to Ireland-based drug expert, Lauren O'Reilly. Interestingly, the scientists found that among high-income individuals, each cup of coffee recorded in their food diary came with a 12 per cent increased risk of chronic diarrhoea. However, the dangers of drinking too much caffeine aren't just constipation, it has also been linked to potentially life-threatening heart problems. It follows a recent warning that gym-goers should avoid popular pre-workout powders due to the severe damage they could do to your heart. Many supplements that claim to boost energy and exercise performance contain extremely high quantities of caffeine. In a video posted earlier this month to her TikTok that has amassed over 82,000 views, Ms Reilly said she 'wouldn't touch' the powders. Experts have long warned of the dangers of high doses of caffeine, particularly for those with underlying heart rhythm problems that may be undiagnosed. Caffeine results in the release of hormones that increase heart rate and blood pressure. In some vulnerable individuals, this can lead to atrial fibrillation, a condition where the heart beats rapidly and irregularly, increasing the risk of a deadly heart attack or heart failure. The pharmacist's warning followed last year's alert from the Government's Food Standards Agency regarding the safety of caffeinated workout supplements. The body warned of the dangers of the 'extremely potent' products, after the death of a 29 year-old man who suffered a fatal cardiac arrest after miscalculating the his dose of caffeine powder. Personal trainer Thomas Mansfield died in January 2021 within hours of 'necking' a mixture that contained seven times the recommended daily dose of caffeine. Minutes after drinking the supplement mix, he began 'frothing at the mouth' and 'clutching at his chest'. An inquest heard that Mr Mansfield, of Colwyn Bay, North Wales, had mistakenly taken nearly 16 times the recommended maximum dose listed on the packet. While the latest findings suggest your morning cup of Joe can help get your bowels moving, the way your brew it is important. Just last month a nutritionist warned that brewing with a French press could increase the risk of certain types of cancer. That's because the unfiltered method allows oily and potentially harmful compounds naturally found in coffee called—diterpenes—to sneak into your cup. Long-term exposure to high levels of this compound has been linked to pancreatic throat cancers. Other unfiltered brewing methods which allow diterpenes to enter the brew include espresso, boiled coffee and trendy stove top devices. Filtered methods, meanwhile, have been linked to a lower risk of developing cancer. According to American nutritionist Rhonda Patrick, the link to disease lies with both diterpenes and protective compounds called polyphenols. In a video posted on X, which amassed over 1.9million views—she explained how one hand 'coffee is rich in polyphenols'. 'These are antioxidants that can lower dementia risk by as low as 50 per cent and reduce DNA damage—a critical precursor to cancer—by around 23 per cent'. But, on the other hand, she added, coffee also contains 'fat-soluble diterpenes' that raise both cancer and heart disease risk.
