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Gastroenterology and Health

Constipation, Laxitives, fiber

Think "Mother-In-Law" If You're Constipated

By Dr. W. Gifford Jones

Do you know if you suffer from constipation? And if so, what can you do about it? I recently told readers that if their stools didn't float it meant their diet was lacking in fiber. This column unleashed a flood of letters. The majority requested that I write more about constipation. Others are confused about the various types of fiber. And what to do if they need a laxative.

First, here's a practical "one minute" test to diagnose constipation. If you have to sit on the toilet seat for more than a minute you suffer from constipation. And you're really in trouble if you have to take a book with you!

It's small wonder that I've been deluged with letters. After all, just consider the millions of dollars spent to advertize laxatives on TV.

I mentioned in a previous column that African natives rarely suffer from colon cancer, diverticulitis of the large bowel or hemorrhoids. The reason? They consume large amounts of fiber and have large soft, regular bowel movements.

There are two kinds of fiber, soluble and insoluble fiber. Soluble fiber is absorbed through the lining of the bowel and enters the blood stream. It's believed that this type helps to lower blood cholesterol and fats. To solve constipation you have to consume large amounts of soluble fiber.

Insoluble fiber is another story. It remains in the bowel and works by adding bulk to the stool. But in order for it to work you must drink one or two glasses of water along with the fiber.

A breakfast cereal is a good way to start the day. But be choosy. In the case of some cereals it's safer to eat the box. I refer to the ones that are 50 percent sugar. So look for cereals that have a high fiber content. This means they should contain 10 grams or more of fiber per serving.

Fiber is never going to win a gourmet award. But you can make it palatable by adding a banana or other fruit to it. To add more fiber to your meals always eat "100 percent whole wheat bread".

White bread contains no fiber. And don't be tricked by the colour of the bread. Brown bread does not necessarily contain fiber.

A warning sign in every bathroom could also help to fight constipation. It would read, " If you get the call for a bowel movement don't delay heeding it."

Procrastinating about bowel movements results in a lazy bowel over a period of time.

The best solution for those who suffer from constipation is to educate their bowels about regularity. Get up a little earlier in the morning, have a high fiber breakfast and a cup of warm water.

Then start thinking about your Mother-in-Law, a miserable boss, up-coming taxes, a speech you have to give or some other problem. Food, warm drinks and worry all stimulate the bowel. Then sit on the toilet even if the call hasn't come. If nothing happens after one or two minutes try it again another day.

I think hell will freeze over before laxative manufacturers are put out of business.

But there should be a massive educational drive in the schools to warn children about the need for fiber in the diet. If not we'll breed another generation who continue to make shareholders of laxative companies smile on their way to the bank.

What about the people who have suffered from chronic constipation for years? It's often related to the faulty diet, inactivity, chronic illness, medication and aging.

For these people it's often difficult to teach an old dog new tricks. The nerves of their large bowels have been damaged by years of laxative abuse.

For such individuals the best approach is to use a mild laxative. A new one called "Prolax" is an easy to take, fruit-flavoured laxative drink which draws water into the intestines and softens the bowel's contents. It helps to prevent irregularity and promotes normal bowel function. And it does not cause irritation to the digestive tract or stimulate nerve centers.

Remember that unless ordered by your doctor no laxative should be taken when abdominal pain is present. Or if there's fever, nausea or vomiting. These symptoms could be due to intestinal obstruction and a laxative could be dangerous.

Adding all this up means millions of people should change their lifestyle in order to prevent or cure constipation.

I'm not too optimistic this will happen. Unfortunately lazy, constipated bowels are associated all too often with lazy, constipated minds. That's a tough combination to fight. But for these people help is ready and waiting.


W. Gifford-Jones M.D is the pen name of Dr. Ken Walker graduate of Harvard. Dr. Walker's website is: Docgiff.com

My book, �90 + How I Got There� can be obtained by sending $19.95 to:

Giff Holdings, 525 Balliol St, Unit # 6,Toronto, Ontario, M4S 1E1

Pre-2008 articles by Gifford Jones
Canada Free Press, CFP Editor Judi McLeod