Sign & Symptoms 

•Passing fewer than 3 stools/week

•Having lumpy/hard stools

•Straining to have bowel movements

•Feeling as though there is a blockage in the rectum

•Feeling as though unable to empty the stool completely

Complications:

•Swollen veins in the anus (haemorrhoids)

•Torn skin in the anus (anal fissure)

•Stool that cannot be expelled (fecal impaction)

•Intestine that protrudes from the anus (rectal prolapse)

Food to Focus

•Fruits and vegetables

•Whole grains

•Bean

Food to Avoid

•Meat

•Dairy

Lifestyle Modifications

•Increase fibre intake of at least 20-35g/day

•Don’t hold the urge of going toilet

•Drink lots of fluid to stay hydrated

•Curb your stress

•Do some exercises

References

1. Marc D Basson MD. Constipation [Internet]. Practice Essentials, Background, Pathophysiology. Medscape; 2021 [cited 2022Jan4]. Available from: https://emedicine.medscape.com/article/184704-overview

2. UC G. Review of pathogenesis and management of constipation [Internet]. Tropical Gastroenterology. [cited 2022Jan4]. Available from: http://www.tropicalgastro.com/articles/28/3/Review-of-pathogenesis-and-management-of-constipation.html#:~:text=Pathophysiologically%2C%20constipation%20may%20result%20from,transit%20and%20faecal%20evacuation%20disorder.

3. John P. Cunha DO. 12 foods to eat for constipation: Remedies for painful, hard stool [Internet]. MedicineNet. MedicineNet; 2021 [cited 2022Jan4]. Available from: https://www.medicinenet.com/top_foods_for_constipation_relief/article.htm

4. John P. Cunha DO. 15 foods that cause constipation (caffeine, red meat, alcohol) [Internet]. MedicineNet. MedicineNet; 2021 [cited 2022Jan4]. Available from: https://www.medicinenet.com/top_foods_that_cause_constipation/article.htm