By Danielle Maguire, RDN, Nutrition Program Director
Constipation is a common issue among older adults. As we get older, several factors increase our risk including slower digestion, reduced physical activity, dehydration, or medication’s side effects. Everyone’s bowel habits are different, however, if you go less than three times per week, you may be constipated. Other symptoms of constipation include bowel movements that are hard, dry or lumpy, difficult to pass, or the sensation that not all has passed. With the right habits, you can promote regular bowel movements with ease!
Prevention
Eating a well-balanced, high fiber diet: Foods like whole grains, fruits, vegetables, nuts and seeds provide fiber. Women should consume about 25 grams per day, and men about 31 grams per day.
Stay hydrated: Drink plenty of water or other unsweetened beverages throughout the day – fluids help keep your stool soft, which makes them easier to pass. If you don’t consume enough fluids, high fiber foods may increase your risk of constipation!
Get moving: Being physically active may help keep you regular by stimulating and increasing blood flow to your digestive tract, encouraging bowel movements. Exercise can also decrease stress and anxiety levels which may contribute to constipation.
Relief
Increase Fiber: Both soluble and insoluble fiber are beneficial for softening stools and/or adding bulk to the stool to help speed up digestion. Stay hydrated and add fiber gradually to prevent GI symptoms such as gas, cramping, or bloating.
Sorbitol: Prunes, prune juice, and apple juice contain a naturally occurring sugar alcohol, called sorbitol, which can help result in a bowel movement.
Fiber Supplements: Ask your healthcare provider before taking a fiber supplement, as supplements may decrease the absorption of certain medications.
Over-the-Counter Options: Talk with your healthcare provider about any changes in your bowel movements before reaching for laxatives or stool softeners.
Contact your healthcare provider if constipation lasts more than 3 days, you have abdominal bloating, pain, or vomiting, there’s blood in your stool, or you lose weight without trying. Constipation could be a sign of a more serious health issue.
Constipation may be common, but it doesn’t have to control your life. With a few daily habits, you can keep your digestive system healthy and avoid discomfort!
Peach Pie Overnight Oats
These peach pie overnight oats are packed with the classic flavors of peach pie, with warming spices and layers of cooked summer-ripe peaches bringing dessert-like flavors to breakfast.
Yield: 4 servings Prep Time: 20 minutes
Chill Time: 8 hours
Ingredients:
- 4 fresh peaches, peeled and chopped (3 cups)
- ¼ cup water
- 1 tablespoon light brown sugar
- 1 teaspoon cinnamon, divided
- ½ teaspoon salt, divided
- 2 cups old-fashioned rolled oats
Instructions:
- Place peaches, water, brown sugar, 1/2 teaspoon cinnamon and 1/4 teaspoon salt in a medium saucepan. Cook, uncovered, over medium-low heat, stirring occasionally, until the water has evaporated and the peaches are fork-tender, 6 to 7 minutes. Transfer the mixture to a medium bowl; let cool to room temperature, about 30 minutes. Cover and refrigerate until ready to assemble oats.
- Meanwhile, whisk oats, milk, yogurt, chia seeds, vanilla and the remaining 1/2 teaspoon cinnamon and 1/4 teaspoon salt in a medium bowl until fully combined. Cover and refrigerate until slightly thickened, at least 8 hours.
- To assemble, spoon 1/2 cup oat mixture into each of 4 (16-ounce) jars; top each with 1/3 cup peach mixture. Repeat the layers with the remaining oats and peaches.
Nutrition Facts (1 serving): 356 calories, 16g protein, 7g fat, 9g fiber, 26g total sugar, 3g added sugar, 58g carbohydrate, 338mg sodium. Recipe from eatingwell.com.
