What to do about dieting, weight loss, constipation

Constipation during dieting and weight loss can be improved by adjusting dietary structure, supplementing water, moderate exercise, establishing bowel habits, and short-term use of laxatives. It is usually caused by factors such as insufficient dietary fiber, slowed intestinal peristalsis, and decreased metabolic rate.

1. Increase dietary fiber: Whole grains, oats, sweet potatoes and other coarse grains, as well as green leafy vegetables such as spinach and broccoli, are rich in insoluble fiber, which can increase fecal volume; Pectin in fruits such as apples and bananas can soften feces. It is recommended to consume 25-30 grams of dietary fiber daily, gradually increasing to avoid bloating.

2. Ensure water intake:

Drinking 1.5-2 liters of warm water daily, and drinking 300 milliliters of warm water on an empty stomach in the morning can stimulate intestinal peristalsis. During dieting, it is easy for the water content of food to decrease, leading to insufficient body fluids. Lack of water can cause the large intestine to excessively absorb fecal water, exacerbating constipation. 3. Activate intestinal motility: Low intensity exercises such as brisk walking and yoga can promote intestinal peristalsis through abdominal muscle contractions, and 30 minutes of exercise per day can accelerate colonic transit. Clockwise massage of the abdomen from the lower right abdomen → upper right abdomen → upper left abdomen → lower left abdomen also helps stimulate the defecation reflex.

4. Fixed defecation time:

Use the gastrocolic reflex to attempt defecation within 30 minutes of waking up in the morning or after a meal, and maintain a squatting position with the knee above the hip to relax the puborectalis muscle. Avoid inhibiting bowel movements, as prolonged holding can lead to a decrease in rectal sensitivity.

3. Short term medication assistance:

Volumetric laxatives such as wheat cellulose and osmotic laxatives such as lactulose are suitable for short-term relief and should be used under the guidance of a doctor. Avoid long-term dependence on stimulant laxatives such as senna, which may damage the enteric nervous system.

Long term dieting may lead to a 20% -30% decrease in basal metabolic rate. It is recommended to adopt a balanced diet combined with exercise to lose weight. Eat 10 grams of chia seeds per day with 3 grams of dietary fiber paired with sugar free yogurt, or drink warm water containing 1-2 tablespoons of flaxseed powder. If constipation persists for more than two weeks accompanied by abdominal pain and rectal bleeding, pathological factors such as irritable bowel syndrome or hypothyroidism should be investigated. During the weight loss period, it is not advisable to lose more than 1 kilogram per week. Rapid weight loss can easily lead to electrolyte imbalance and gastrointestinal dysfunction.