Constipation

Constipation is described as difficult defecation, infrequent defecation with the passage of unduly hard and dry stools, sluggish action of the bowels.

It can be due to diet, but certain medications including antidepressants, antihistamines, opiates, diuretics and some antacids and calcium and iron supplements. Ask your MD to alter your meds if at all possible.

You might not be getting enough insoluble fiber- the type found in fruit whole grains and wheat bran. Try more brown rice, high fiber breakfast cereals etc.

Constipating foods include white rice and bananas.

Drinks lots and lots of water. Exercise helps food travel through your intestines more rapidly and reduces stress and anxiety, which also causes constipation.

Prunes and prune juice contain a chemical (dihydroxyphenyl isatin) that stimulates intestinal motility by pharmacological means.

Rhubarb eases constipation because it is a member of the buckwheat family and a great source of fiber. Eat it stewed, in pies even raw pureed* with other fruit and a sweetener. Rhubarb stalks contain about 2.5 grams of fiber in a 1-cup serving- about the same as a small bran muffin. Rhubarb is 80-90% water, another benefit. Choose stalks that are about as thick as the width of your thumb. Caution: Rhubarb leaves can be toxic, not to be eaten at all.

Flaxseed has been used for centuries, as a laxative- one to three tsp./day will help relieve constipation.

Magnesium supplements- 300-500 mgs/day can relieve constipation, especially I you are deficient.

Psyllium is a source of supplemental fiber. Metamucil is one brand name. Be sure to drink lots of water or the psyllium will form an obstructing mass adding to the problem.

For relief from constipation, prevention and control of diarrhea and a decrease in food insensitivities such lactose intolerance try prebiotics and or probiotics.

Prebiotics are carbohydrates called FOS (fructoologosaccharides). They reach your colon undigested and feed health-promoting bacteria such as lactobacillus and Bifidobacteria. Lactobacilis is particularly important because it produces antimicrobial substances that can inhibit the growth of foodbourne pathogens such as salmonella. FOS can be found in foods such as onions, garlic and Jerusalem artichokes. As a supplement it is sold as a mildly sweet powder, either loose or in capsules. Research suggests that about 1Ú4 tsp. of FOS/day (3gm) can increase levels of good bacteria in your gut. Tip add 1Ú4 tsp. of FOS to a cup of kefir that has live and active cultures

Probiotics are live, active "good bacteria" found in cultured diary foods such as kefir or supplements such as Culturelle or Probiata capsules. Yogurt is not a reliable source of acidophilus.

The potential not yet proven in humans is bolstering the immune system, helping inhibit the growth of foodbourne infections, preventing colon cancer and reducing cholesterol.

Prebiotics TwinLab FOS costs $22.50/month.

Probiotics Culturelle costs $14.95/month. If you can't find this product call 888/828-4242. A box of 30 capsules sells for $18.00 plus $5.00 for shipping and handling.

Rhubarb Smoothie

1. 3 cups fresh raw rhubarb
2. 1 cup fresh or frozen strawberries
3. 1/4 cup water
4. 1/4 cup honey

Put all ingredients in blender and puree until smooth. Makes about 4 servings, 134 calories per 1Ú2 cup.

Donna Tinnerello, MS, RD, CD/N Updated June 2000

Donna Tinnerello MS, RD, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice.. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.