Constipation occurs when someone has fewer than three bowel movements per week. It is fairly common, affecting around 20% of the North American population. Symptoms include hard stools, straining to move your bowels, or feeling backed up.
If you experience chronic constipation, you may need to seek medical help, but many people can relieve symptoms with dietary changes. Here are some foods that help with constipation:
On average, there is about 6 grams of fiber per 100 grams of prunes. This is four times higher than the fiber content in fresh plums.
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Legumes help reduce constipation due to their high fiber and resistant starch content. Resistant starches are digested slower than simple starches like rice and potatoes. These starches function much like fiber in helping to improve digestion.
Staying hydrated can help make your stools softer and easier to pass, says Abby Langer, RD a registered dietitian based in Toronto, Canada.
"Because fiber adds bulk to the stool, the water helps soften it and balances how it moves through your digestive system," says Langer.
Whole grains are considered healthy alternatives to processed, refined grains. Common grain products include bread, pasta, and cereal.
Unlike refined grains, whole grains retain all of the parts of the grain kernel - which are loaded with nutrients like fiber. For example, whole grain-whole wheat flour has 10 to 12 grams of fiber per 100 grams, whereas refined-white flour only has two to three grams of fiber per 100 grams.
A small 2019 study compared the effects of supplementing flaxseeds, psyllium (which is a laxative), or a placebo on managing constipation in patients with type 2 diabetes. They found that both flaxseeds and psyllium decreased symptoms of constipation.
Probiotics are live bacteria found in some foods, drinks, and supplements that may help with digestive issues. Foods containing probiotics include:
"I recommend those with chronic constipation consult a gastroenterologist, or at the very least choose a probiotic with a variety of strains, around six to ten, from a reputable brand," says Jones.
Relieving constipation isn't always about adding new foods to your diet. Instead, you may want to limit or avoid foods as well, like:
Langer recommends seeking medical help if you are experiencing symptoms of constipation for three consecutive months. "At this point, it is considered chronic and it's time to seek medical help," she says.
According to Jones, constipation may also be a sign of other underlying medical issues like:
Therefore, talk with a healthcare professional if symptoms persist for three months. Also, if you think certain foods might be contributing to your constipation, consult a dietitian before you cut things out of your diet.
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7 foods and drinks that can relieve constipation, according to nutritionists - Business Insider India
