Introduction
Why do we get constipated?
Constipation is a common digestive problem in the United States. You are deemed constipated when you have a hard, dry bowel movement, or when bowel movements are less than three times a week.
Constipation is normally an effect of poor diet, particularly lack of fiber and water. In some cases, it is also triggered by stress, change of routine, dehydration, lack of exercise, or pregnancy.
When constipated some would ask for laxatives, but if you want to go natural, the following food items are effective to relieve constipation:
Fruits
Fruits especially when dried is loaded with fiber that is why it’s a great go-to food when constipated. Water and fiber are essential in creating the right consistency of stool for easier passage.
- Prunes
Plums when dried is also known as prunes. This is good for constipation as it contains 2 grams of fiber per serving of about 3 pieces. It has cellulose that increases water in the stool and adds bulk. It also increases the stool weight as the fermented fiber in the colon produces short-chain fatty acids. Additionally, it can create a laxative effect because it has sorbitol and phenolic compounds. Sorbitol is a sugar alcohol that isn’t absorbed well by the body. And because it isn’t absorbed very well it causes water to be pulled out from the colon creating a laxative effect. Similarly, phenolic compounds help stimulate bacteria in the gut.
- Pear
A medium-sized pear can contain up to 6 grams of fiber. It also has high sorbitol, which pulls water into the intestine and stimulates bowel movement. Pear also contains fructose, another type of sugar. Unabsorbed fructose similarly acts like a natural laxative.
- Apple
Just like pears, apples stimulate the intestine producing a laxative effect. Apple juice on the other hand is more frequently recommended for children who are constipated because of its high fructose to glucose content.
- Kiwi
Most fruits have high fructose or sugar that can initiate gas problems. Kiwi on the other hand, has high fiber and low sugar content. It is advised to be eaten when feeling bloated. It also contains Vitamin C that helps in achieving a balanced diet without bringing in too much sugar in the body.
Grains
- Rice
Rice is very common in Asian cuisines. In a study conducted by the Japanese, people who consume rice have lower chances of being constipated. This is mainly because of its fiber content. There are many varieties of rice available: White, Red, Brown, and Black. Brown rice contains 4 grams of fiber, while white rice contains 1 gram. Therefore, it is best to consume brown rice instead of the more commonly served white rice.
- Oat Bran
One cup of oat bran contains about 5 grams of fiber. This is 43% more than the other types of oat in the market. Studies show that eating oat bran for elders lessened their need for laxatives. Oat brans can be mixed with granola and bread for breakfast.
Vegetables
Aside from hydration, lack of fiber can also cause constipation. This happens when you fail to eat your vegetables or when you consume too much processed food. Fiber can either be soluble or insoluble.
Insoluble fiber functions as the body’s “garbage sweeper” that helps excrete what needs to be taken out of the body. Meanwhile, soluble fiber binds toxins and cholesterol preparing it to be flushed out of your system. It also softens the stool as it absorbs water. While there are many fiber supplements, the best sources still remain to be fruits and vegetables.
- Spinach
Most vegetables are high in fiber. Spinach on the other hand is rich in fiber and magnesium, both of which are helpful in relieving constipation.
- Broccoli
This is the ultimate constipation reliever. It is a great source of fiber and can be eaten raw or cooked. For maximum results, it is best to eat it raw.
- Artichoke
Artichokes are very healthy and can have a probiotic effect on the digestive tract. It promotes a healthy gut if consumed regularly. Studies have shown that people with constipation have had soft stools and regular bowel movements upon consumption of probiotic-rich food. Other studies also indicate that artichoke leaf extracts normalizes bowel patterns of people with Irritable Bowel Syndrome (IBS). Fresh and jarred artichokes can be added to salads, dips, soups, or tart.
- Cucumber
While most vegetables are rich in fiber, cucumbers are good for constipation because of its high water content. Hydration is essential in mitigating constipation as it helps soften stool and regulate bowel movement.
- Beans
Beans are loved for their fiber content. A half-cup of black beans contains 7.5 grams of fiber, while a half cup of navy beans have more or less 9.5 grams. Add these to soups, salads, dips, or eat them on the side.
Seeds and Dairy
- Yogurt
Yogurt is a good source of microorganisms or what is more commonly known as probiotics. These are good bacteria that promote a healthy gut and soften stools. Regularly eating yogurt for breakfast can help improve chronic constipation as it promotes faster waste movement through the bowels.
- Kefir
Along with yogurt, kefir is also a good source of probiotics. Kefir is a fermented milk beverage that helps speed up the transit of stool through bowels, and is a great addition to your everyday eating routine. Add it to your smoothies, dips, or salad dressing. Top it on desserts along with nuts and dried fruits.
- Flaxseed
Flaxseed is a great superfood. It has high fiber content that promotes regular bowel movement. A tablespoon of this contains about 3 grams of insoluble and soluble fiber. Flaxseed works its magic for both constipation and diarrheal episodes. Best when taken in ground form rather than in whole form, you can add it to your oats, yogurt, or shake.
- Chia Seeds
This is another type of superfood. One ounce of it contains about 11 grams of fiber. It is one of the most fiber-dense foods, mostly composed of soluble fiber. Chia seeds work by absorbing water and forming a gel. It softens the stool for easier bowel movements. It is great when mixed with oats, smoothies, puddings, yogurt, or eaten soaked in milk. It can also be included in baking goods such as cookies for its binding effect and added sources of nutrients.
Conclusion
Constipation is widely experienced by a lot of people. It’s an uncomfortable situation to be in, but it can be avoided by keeping a balanced diet and staying hydrated.