What To Eat To Help Constipation

Constipation – isn’t it a real pain in the ass?!

Everyone knows that constipation can be extremely unpleasant. When you can’t go to the bathroom regularly, you feel sluggish, bloated, and uncomfortable.

Constipation can also hold people back from enjoying other aspects of their lives, like trying new restaurants with friends or cooking new recipes.

The good news is that we can help you to recognise the symptoms of constipation and offer some insight on what foods can help provide you with much-needed relief and prevent constipation from returning!

 

 

The causes of constipation

 

Unfortunately, the causes of constipation are plentiful, which is why everyone understands just how bothersome it is.

In addition to an unhealthy diet that lacks fibre, there are several other common causes:

• A change of diet or disruption to your normal routine (for example travelling)
• A lack of water in your diet or dehydration
• Irritable Bowel Syndrome (IBS)
• Eating too many dairy products
• Lack of physical activity in your routine
• Resisting the urge to go to the bathroom
• Stress and anxiety
• Overuse of laxatives
• Eating disorders
• Pregnancy
• Issues with the nerves and muscles in your digestive system
• Conditions like lung, breast, multiple myeloma, colon cancer, Parkinson’s disease, or multiple sclerosis (MS)
• Hypothyroidism or excess calcium in your blood (hypercalcemia) caused by overactive parathyroid glands

Constipation can also be a side effect of many different medications, especially strong pain relievers. Antidepressants, antacids, and iron pills can also cause constipation.

 

The symptoms of constipation

 

If you’ve experienced constipation, you understand that it can ruin a perfectly good day – and sometimes even several.

Common symptoms of constipation include

• Fewer bowel movements
• Straining to have a bowel movement
• Hard or small stools
• The feeling that everything didn’t come out
• Uncomfortable or painful bloating in your abdomen

 

Foods that relieve constipation

 

Certain foods can work wonders when it comes to reducing constipation-related symptoms.

Foods that are high in fibre and other specific nutrients can soften the stool, add bulk, and decrease the amount of time it spends moving through your gut.

 

 

Water

 

While it’s not exactly a “food”, staying well hydrated can prevent constipation and ease symptoms.

To avoid becoming constipated, try to drink eight to ten glasses of water per day. Even an extra glass or two per day can make a difference when it comes to constipation.

 

Spinach

 

Like other greens, spinach adds weight and bulk to the stool. The heavier the stool, the easier it will pass through your gut.

Spinach is also very high in fibre and magnesium, two nutrients that help the colon function properly.

 

Figs

 

Both fresh and dried figs are a wonderful source of soluble fibre. Figs can help reduce and relieve constipation and even help with digestive issues like Irritable Bowel Syndrome (IBS).

 

 

Popcorn is great for constipation!

 

For those who aren’t keen on vegetables and fruits, snacking on popcorn (that isn’t slathered in butter!) is a delicious way to improve constipation. Popcorn is high in fibre and low in calories, which means you don’t have to feel guilty after eating an entire bowl.

 

Raspberries

 

These sweet red berries are filled with pectin, a special type of soluble fibre. They are higher in fibre than most of the other berries and make a delicious addition to a smoothie or bowl of yoghurt with granola.

 

Rhubarb

 

Rhubarb is known as a natural laxative and is effective at relieving constipation by stimulating the production of mucus in the colon.

It has been used to treat “lazy bowels” and because of its powerful laxative properties, try not to go overboard when adding it to your diet.

 

Chia and flax seeds

 

These two seeds contain insoluble fibre and because of their unique fibre makeup, they can also help treat diarrhoea.

Chia and flax seeds can be sprinkled on top of cereals, oatmeal, and yoghurt or added to smoothies.

 

Prunes

 

These are one of the most common foods people add to their diet when they become constipated. Prunes are considered to be nature’s remedy for constipation as they are high in fibre, fructans, and sorbitol.

If you aren’t interested in eating dried prunes, prune juice is also effective!

 

Apples

 

Apples are high in fibre and water, which makes them great at improving digestion and easing constipation.

When eating an apple for constipation-related purposes, be sure to leave the skin on as it contains a large portion of the fibre.

 

Pears

 

Like apples, pears contain fibre and water and must be consumed with the skin on. These juicy fruits are also packed with antioxidants, vitamins, fructans, and sorbitol.

 

 

Coffee

 

If you drink coffee before school or work each morning, you’re likely aware of its laxative powers. Coffee can stimulate the colon and soften stools, making using the bathroom a whole lot easier.

 

Kiwis are great for constipation

 

Eating two peeled kiwis when you’re constipated can help get things moving in the right direction.

They are packed with fibre, vitamin C, and water. Kiwis have a high water-holding capacity and viscosity, which softens and bulks your stool.

 

Watermelon

 

Because watermelon is made up of 92% water, it can help people avoid constipation. It isn’t particularly high in fibre but it is high in nutrients, antioxidants, and vitamins that protect your cells.

 

Sweet potato

 

Sweet potatoes are packed with insoluble fibre like cellulose, pectin, and lignin. Adding a sweet potato to your dinner a few times a week can help keep your bowel movements regular.

 

Citrus fruits

 

Citrus fruits, grapefruit and oranges, in particular, can relieve constipation as they are both high in fibre.

One grapefruit or orange contains around four grams of fibre, which is about 14 % of the daily recommended value.

 

Beans, lentils, and peas – constipation killers

 

With beans, it’s a known fact that the more you eat, the more you toot!

Legumes like beans and legumes are great for constipation as they are a mix of soluble and insoluble fibre.

When it comes to types of beans, every single kind will help you in the constipation department.

 

Whole grain rye bread

 

Whole grain rye bread can create a favourable bowel environment as it is high in fibre compared to other bread.

While white or cheesy bread is tasty, it’s not going to help with constipation!

 

 

Oatmeal

 

Oats are packed with soluble fibre, which means you should add them to every meal or snack possible.

A bowl of oatmeal topped with raspberries and yoghurt will get your system working.

 

Almonds can prevent constipation

 

About 23 almonds can provide you with an impressive 3.5 grams of fibre and heart-healthy fats. Other nuts like pecans and walnuts can also help ease constipation symptoms.

 

Yoghurt

 

Yoghurts made with probiotics can keep your digestive system and bowel movements regular. Probiotics are microscopic live bacteria known for supporting gut health.

 

Turnip

 

Turnips are pleasantly high in fibre and can protect you from harmful bacteria and inflammation. They can also promote regular bowel movements and a healthy gastrointestinal tract.

 

 

Beat constipation and enjoy a healthier life

 

Constipation isn’t a life sentence. With a little bit of effort, tweaking your diet and eating habits can help to both relieve and prevent it.

And with help from us here at VY Nutrition, we can help you to implement change in your nutrition to combat conditions like this, establish healthier behaviours, and crush your weight goals.

Contact us today to start building sustainable food habits into your lifestyle that will empower a healthier and more motivated you.