Although constipation is the butt of many jokes, it’s far from funny to those suffering from it. The painful, often embarrassing affliction can be tough to tell when a doctor’s diagnosis is necessary, even for professionals.

Dr. Benhao Dong, Chair of Internal Medicine at Shanghai United Family Hospital and Clinics, says it’s very difficult to define normal constipation, adding, “Most people with constipation may report daily bowel movement but still feel the need to strain or a sense that the bowels are not empty.”

Diet

Before talking to your doctor about constipation, it’s important to examine what’s keeping you from passing bowel movements. A major cause of constipation is diet, i.e. lack of fiber and fluids. Foods high in dietary fiber include wheat bran, found easily in cereal, citrus fruits and legumes like chickpeas.

To determine if the cause of your constipation is lack of fiber, try a week-long experiment in which you add it deliberately to your diet. Dr. Dong recommends you start with small amounts and gradually increase your fiber intake as your body tolerates it, because too much fiber can cause bloating and distention.

Stay Hydrated

While you’re eating more fiber, be sure to continue drinking plenty of water; staying hydrated is key. It’s also essential to avoid refined, processed goods like candy, cookies, cakes and chips. Fortunately, this list does not include such drool-inducing dishes as hongshaorou and the like.

Your Environment

Environmental factors can also cause constipation. “If someone has had a habit of avoiding the toilet in the past, perhaps due to sanitary conditions or the temperature of a public bathroom, this person may well have constipation problems later,” says Dr. Dong. This is because, as you ignore your body’s signal to have a bowel movement, the signal weakens over time until you’re no longer receiving it.

Gut Instinct

In addition to consuming fiber, Dr. Dong reminds us how important it is to “pay attention to the body’s signal for defecation and take every opportunity to relieve yourself when the signal comes. This is especially important in the morning when your gut’s motility is at its highest.”

The Laxative Effect

As a last measure before seeing your physician, you can try laxatives, or Chinese medicine and teas, many of which contain the same ingredients as laxatives. As with fiber, it behooves you to start out with a low dosage and see how your body reacts.

Everyone’s bowels are different. If your constipation lasts longer than one week, is particularly painful or is causing weight loss, or if there’s fever or a change in stool appearance, including blood, do consult your doctor.

Health matters in Shanghai. Check out our other health-related articles:
What to Do When You Lose Your Sex Drive
How to Regain Luscious Locks After Female Hair Loss
Using the Eyes to Diagnose Hidden Health Issues
Metabolize This: What to Eat for a Fitter, Finer You
Seven Health Myths Totally Busted