Trust me when I tell you that you are not alone if you have constipation. The prevalence of self-reported constipation in Asia ranges about 1.4 - 32.9% (although it is lower compared to other parts of the world that range around 0.7–79%).
While the prevalence rate of constipation among children was between 0.7% and 29.6% (median 12%). It is also shown that only half of the children suffering from chronic constipation are able to consume the recommended amounts of dietary fibre even though they came from health-conscious families. It's enough to show the difficulties in starting and maintaining high fiber diets especially among children.
How to tell that you actually have constipation?
Dry and hard stools
Painful bowel movement and difficulty to pass the stools
Feeling of not fully emptied your bowels
Normal bowel movement ranges from 3 times a day up to 3 times per week. Having fewer than that may be considered as having constipation. However, bowel movement patterns may differ from person to person.
Generally, constipation happens because your colon absorbs too much water from waste (stool/poop), which dries out the stool making it hard in consistency and difficult to push out of the body.
Few factors contributing to constipation:
Under-eating : Eating too few calories can also lead to constipation. When a person undereats, their body has less food to convert into stools, which can cause constipation.
Imbalance and unhealthy diets : Lack of fiber, vitamin B12 and fluid intake will also contribute to constipation. Insufficient intake of dietary fibre and fluid are associated with aggravated constipation symptoms.
Taking certain medications : Including sedatives, opioid pain medications, some antidepressants or medications to lower blood pressure
Having a mental health condition such as depression or an eating disorder
What can we do?
Consume enough fluid
Forcing ourselves to consume more water and fiber could be difficult sometimes. Hence, we should be creative in getting all these good nutrients into our body. A daily fiber intake of 25 g can increase stool frequency in patients with chronic functional constipation.
Other than munching on whole fruits and vegetables, cold pressed juices will absolutely help this case. It's like killing two birds with one stone. 1 pcs of Orange can produce up to 150ml of juice with soluble and insoluble fiber in a glass. Fiber checked, water intake checked.
Incorporate whole grains, fruits and vegetables
The Academy of Nutrition and Dietetics recommends intake of 25 g to 30 g of fibre. Soluble Fiber is dissolved or absorbed in water. One and one-half cups of cooked oatmeal or one cup of cooked oat bran provides 3 grams. The fiber forms a gel before being excreted from the body.
Insoluble fiber does not completely dissolve in water. Insoluble fiber adds bulk, promotes regularity and keeps waste products moving through the digestive tract. Examples: wheat bran, corn bran, whole-grain breads and cereals, vegetables, fruit skins, and nuts contain insoluble fiber.
Constipation is a common thing but most will feel reluctant to talk about it nor get it checked with a doctor. It causes significant pain, discomfort and eventually affects your quality of life when it becomes chronic.
Gentle reminder, cold pressed juices should not be replacing your intake of whole fruits and vegetables. But it would certainly help to supplement your daily nutrient intake. Through juicing and smoothies, you could easily incorporate fruits, vegetables, seeds and whole grains in a go. A delicious, yummy way to help you be healthy.
Give these simple recipes a try as they are not only packed in nutrients but also kids friendly.
Fibre friendly recipes:
ABC Nuts Juice
Grilled Apple Oats Smoothie
Cocoa Chia Smoothie
Check out our special deals for our Juicers to help you prepare the best Juices and Smoothies in no time.
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