What should I do if I can't defecate after dieting

Difficulty in defecation during dieting can be improved by adjusting dietary fiber intake, increasing water intake, moderate exercise, establishing regular bowel habits, and using laxatives for a short period of time if necessary. Usually caused by slowed intestinal peristalsis, insufficient fecal volume, imbalanced gut microbiota, decreased metabolic rate, increased mental stress, and other reasons.

1. Dietary fiber:

Daily intake of 25-30 grams of dietary fiber can increase fecal volume. Recommend consuming foods rich in insoluble fiber such as oats, sweet potatoes, celery, etc., paired with soluble fiber containing pectin such as apples and bananas. To avoid a sudden decrease in fiber intake caused by completely cutting off the staple food, it is recommended to replace refined white rice with brown rice.

2. Water supplementation:

Daily water intake should reach 2000-2500 milliliters. Drinking 300 milliliters of warm water on an empty stomach in the morning can stimulate intestinal peristalsis. During dieting, it is easy to suffer from insufficient body fluids due to a decrease in the water content of food. It is necessary to supplement with diluted salt water or lemon water to avoid diuretic drinks such as strong tea and coffee from exacerbating dehydration.

3. Moderate exercise:

Engage in 30 minutes of aerobic exercise such as brisk walking, skipping rope, and clockwise abdominal massage every day. During exercise, visceral oscillation can promote colonic peristalsis, and lumbar and abdominal core training can enhance abdominal pressure and defecation ability. Avoid prolonged sitting that can further weaken intestinal motility.

4. Defecation training:

Fix the daily toileting time after breakfast and establish a conditioned reflex using the principle of gastrocolic reflex. Adopting a squatting position for defecation is more in line with physiological structure, and can elevate the feet to maintain a 35 degree angle. Use the toilet for no more than 5 minutes each time to avoid excessive force that may trigger hemorrhoids.

5. Short term medication:

Permeable laxatives such as lactulose and polyethylene glycol can be used for a short period of time to avoid dependence on stimulant laxatives. Probiotic preparations can regulate the balance of gut microbiota, and the triple live bifidobacteria have a significant effect on the dysbiosis caused by dieting. Medication should be taken under the guidance of a doctor.

It is recommended to gradually adjust the diet plan, with a daily calorie intake of no less than 1200 calories, and adopt a 16:8 light fasting instead of extreme dieting. Long term constipation accompanied by abdominal pain and rectal bleeding should exclude organic diseases. Paired with abdominal breathing training and Zusanli acupoint pressure, maintaining sufficient sleep helps regulate intestinal function through autonomic nervous system. Recording diet and bowel movements facilitates targeted adjustments, avoiding high-intensity exercise and extremely low calorie diets at the same time.