Statistics show that around 14% of Poles suffer from constipation. The causes of this condition have various backgrounds. However, regardless of whether they occur sporadically or chronically, they should not be underestimated and the source of the problem should be located to avoid serious consequences, which may turn out to be colon cancer.

What is constipation?

Constipation is defined as difficult or less frequent bowel movements (less than 3 times per week), which is often associated with difficulty passing stools. In the case of constipation, stools may be hard and dry, making them painful or unpleasant to pass. It normally takes 12 to 24 hours from the moment of eating to the passage of the remains. It is estimated that in people with constipation, the amount of fecal residue can reach up to 15 kg. It is worth knowing that stools are made up of about 70% water, so its deficiency can contribute to difficulties with defecation. Although constipation usually affects adults, it can also occur in children. Defecation associated with pain then causes a mental block, which is another problem to solve in children.

Causes of constipation

• a low-fiber diet : water-insoluble fiber, found in foods such as whole grains, nuts, seeds, and fruit and vegetable peels, passes through the digestive tract undigested. This adds volume to the stool, speeds up the passage of food through the intestines, helps with regular bowel movements, and prevents constipation;
• insufficient fluids : stools are mostly made up of water, drinking too little fluids can make the stool harder and more difficult to pass;
• lack of physical activity : the intestines like movement; bacteria that settle in the intestinal villi work better with regular physical activity, contributing to proper intestinal peristalsis;
• stress and tension : stress can affect the functioning of the digestive tract, causing diarrhea or constipation;
• taking medications : some medications, such as opioids, antidepressants, and antihistamines, can cause constipation as a side effect;
• anatomical abnormalities such as: rectal diverticulum, rectal prolapse or pelvic floor prolapse;
• diseases : colon cancer, a tumor of neighboring organs that presses on the intestine, narrowing it.

Gut Microbiome and Constipation

The bacteria in the intestines of a healthy person who has no unpleasant symptoms live in mutual symbiosis, creating balance. If constipation occurs, it means that homeostasis has been disturbed. Bifidobacteria are one of the most important beneficial bacteria present in the intestines, especially in children. These bacteria are known to produce lactic acid, which helps maintain intestinal pH at an appropriate level, preventing the proliferation of pathogens . Lactobacillus is another group of beneficial bacteria that are important for the health of the digestive tract. They produce, among other things, substances with antibacterial action that help maintain the balance of intestinal microflora. A deficiency of these bacteria can be associated with digestive disorders, including constipation. Additionally, excessive activity of putrefactive bacteria, which break down nutrients in the digestive tract, creating gases and toxins, can contribute to bloating, discomfort and problems with defecation. The balance of intestinal microflora is ensured by the Narine strain, which is exceptionally strong and effective in regulating intestinal function and supporting its regeneration.

The importance of intestinal microflora in constipation

The intestinal microflora plays a key role in the fermentation of dietary fiber, which is not digested in the upper gastrointestinal tract. This process leads to the formation of short-chain fatty acids and gases, which in turn stimulates intestinal peristalsis and facilitates defecation. Additionally, some bacteria present in the intestinal microflora can produce chemical substances, such as neurotransmitters and hormones, that affect the functioning of the digestive system, including intestinal peristalsis. Dysbiosis, or an imbalance in the intestinal microflora, can lead to disorders in the production of these substances and contribute to problems with defecation. It is worth remembering that healthy intestinal microflora acts as a barrier, preventing the excessive multiplication of pathogenic bacteria, which can lead to intestinal infections and inflammation, contributing to disorders in the functioning of the digestive tract, including constipation.

How to deal with constipation?

If you want to eliminate constipation, it is worth starting with changes in your eating habits – the right products, but also the way you eat (portion size, regularity of meals) are important. Increasing the amount of water you drink should be done gradually, so that the kidneys get used to the new situation. Below are 6 rules that will help you get rid of constipation.

1. Eat more fiber in your diet

• vegetables : Spinach, Brussels sprouts, broccoli, carrots, cauliflower and other leafy and root vegetables;
• fruits : Apples, pears, blueberries, strawberries, raspberries, oranges and other fruits rich in fiber.
• whole grain cereal products : whole grain bread, pasta, brown rice, oatmeal, buckwheat and other cereal products.
• seeds and nuts : flax seeds, chia seeds, walnuts, almonds, peanuts and other seeds and nuts.

2. Drink more water

Drinking enough fluids, mainly water, is key to preventing constipation. Be sure to drink at least 8 glasses of water a day, and also avoid excessive caffeine and high-sugar drinks, which can lead to dehydration.

3. Limit processed and fat-rich foods

Processed foods, fast foods, and foods high in saturated fat can slow down your bowels and contribute to constipation. Try to limit your intake of these foods and instead choose healthy sources of protein such as chicken, fish, tofu, or eggs.

4. Eat regular meals at regular times

Eating regular meals at set times helps regulate the digestive system and stimulate intestinal peristalsis. Try to eat three main meals a day, with healthy snacks in between, to maintain even energy levels and ensure proper bowel function.

5. Include probiotics in your diet:

Probiotics, or good bacteria, can support healthy intestinal microflora and improve digestion. In addition to products such as natural yogurt, kefir or pickles, it is worth including probiotic supplementation ( see treatment below ).

6. Avoid alcoholic beverages and caffeine

Alcoholic beverages and caffeine can be dehydrating and increase the risk of constipation. Limit your intake of these beverages or replace them with healthier alternatives, such as green tea or freshly squeezed fruit juices.

What for constipation?

Probiotic treatment for constipation :

Narum Plus 4 packs

Radioprotectant 2 packs

Dosage for adults:

In the morning 2-4 capsules of Narum Fast

In the evening 2-4 capsules of Narum Plus

Children over 3 years of age:

In the morning 1-2 capsules of Narum Fast

In the evening 1-2 capsules of Narum Plus

Capsules should be taken 15-20 minutes before meals with ½ cup of room temperature drink.

Note: When taking the products, you should monitor your well-being and adjust the dose to your individual needs.

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The article's proposal for taking the preparations is not a medical treatment, but only information on the possibilities of their use. The amount and duration of taking supplements should be individually adjusted based on your own observations and well-being.

Sources:

Chronic constipation — an underestimated clinical problem, Jarosław Daniluk, 2018.

Management of functional constipation in children and adolescents, Mieczysława Czerwionka-Szaflarska, Bartosz Romańczuk, 2008.

Metabolic factors as the cause of constipation, Paulina Gulbicka , Marian Grzymisławski , 2017.