Are you having difficulty having a bowel movement? You probably suffer from constipation. Fortunately, certain foods help facilitate intestinal transit.
What to eat when you suffer from constipation?
Research suggests that eating a diet rich in fiber is essential for healthy transit. Fiber helps reduce the risk of intestinal cancer and heart disease, but also prevents and fights against constipation : it compacts our stools , thus increasing their size, and making them softer. Well-formed and relatively soft stools pass better through the digestive system and are expelled more easily, which helps to balance transit.
Fiber is found mainly in fruits, vegetables, whole grains, dried fruits, and seeds. If you have the impression that you are not consuming enough, try to increase your fiber intake gradually: in fact, like any sudden change in diet, consuming large quantities of fiber too suddenly can cause digestive problems such as such as bloating, flatulence or diarrhea.
In addition to increasing your fiber intake, also make sure to:
- Hydrate well;
- Avoid consuming foods that are difficult to digest;
- Practicing physical activity;
- Move more every day.
By following these tips, you should be able to combat constipation.
Foods to eat in case of constipation
Dietary fiber
Dietary fiber accelerates intestinal transit and thus helps fight constipation. Since the digestive system cannot digest or fully absorb dietary fiber, in order to evacuate them, the intestines must make a special effort. In the digestive tract, dietary fiber swells with water, causing the feeling of satiety to appear more quickly and promoting the agglomeration of stools. It is both this ability to retain water in the stools and the contractions of the intestinal wall caused by the presence of fibers which facilitate transit.
Dietary fiber is found in seeds, whole grains, legumes, vegetables and fruits. There are two types: soluble fiber and insoluble fiber. It is the latter which binds water in the digestive tract and promotes the elimination of stools.
Here are some examples of foods that are sources of fiber:
- Cereals: whole wheat, rye, oats, barley, buckwheat, bulgur, corn, spelt;
- Vegetables: carrot, zucchini, squash, asparagus, potato (preferably eaten without the skin), sweet potato, Brussels sprouts, broccoli, peas, spinach, turnip, beans;
- Fruits: orange, grapefruit, peach, nectarine, pear, apple, papaya, dried fruits (prunes, figs, dates).
The benefits of prune
Prune is the dried fruit of a type of plum tree. It has long been recognized for its benefits for transit: it is a fruit with a moderate glycemic index but very rich in soluble and insoluble fiber. It therefore promotes the appearance of the feeling of satiety as well as transit.
Whole grain products
A cereal is complete when the three main elements that compose it have been preserved:
- the bran, rich in fiber;
- the germ, containing the nutrients;
- the seed, containing carbohydrates and proteins.
A cereal is refined when the bran and germ are removed to leave only the body, which depletes it in fiber and nutrients while retaining its high glycemic index.
Whole grains are therefore also a source of fiber and contribute to the smooth running of our intestinal transit.
Here are some examples of whole grain products: bread, rusks or pasta made from whole grain flour, whole grain rice, corn, whole grain semolina, bulgur, barley, oats, rye, which can be combine certain plants considered “pseudo-cereals” such as buckwheat, quinoa or even flax.
Foods to avoid when you are constipated
Refined grain products
Refined grain products are made from so-called “white” flour, as opposed to wholemeal flour. This type of flour contains only the grain of the cereal, so it is rich in carbohydrates but low in nutrients and fiber. Consumed in large quantities, cereal products made from refined flour can promote weight gain and slow down intestinal transit. They also increase blood sugar levels (hyperglycemia), which can increase the risk of diabetes.
Meat
Meat, whether red, white, fatty or lean, contains very little fiber, and is therefore not recommended to combat constipation. Red meat should be particularly avoided since it greatly slows down transit. It is to compensate for this lack of fiber that it is recommended to accompany it with vegetables if you wish to eat them. If you want or need to eat meat, for example for its protein content, prefer lean meat such as poultry, but be careful not to eat its skin.
Fatty substances
Essential to the proper functioning of the body, fats should nevertheless be consumed in moderation and avoiding certain cooking methods if we can preserve their transit. Butter and oils of vegetable origin (olive, rapeseed, nuts, etc.) can be used in cooking or seasonings: they are a source of lipids and serve as a natural lubricant for our intestines. So-called “trans”, “saturated” and “partially hydrogenated” fatty acids (statements on packaging) should, however, be avoided when you are constipated: they are found, for example, in prepared meals, pastries or fried foods.
Foods that are too salty
Just like fats, salt is also necessary for the human body and must be part of our daily nutritional intake. Be careful, however, not to overdo it: excessive salt consumption can cause water to persist in the body that should be evacuated, including in the stools, this is called water retention. To give more flavor to your preparations, you can replace the salt with certain spices or aromatic herbs.
What to do in addition to this anti-constipation diet?
Do not overuse laxatives
After a medical examination, a doctor can prescribe treatment tailored to your needs based on your constipation. In addition to the health and diet rules to adopt, this treatment may include laxatives. However, it is important not to overdo it, and to avoid too aggressive laxatives: we prefer so-called “mucilaginous” laxatives which swell and take on a viscous consistency on contact with water, thus acting like insoluble fibers and promoting the agglomeration and elimination of stools. There are many types of laxatives; some can be aggressive for the digestive system, it is always preferable to follow the hygienic and dietary advice and consult a doctor if your constipation does not disappear on its own.
Reduce your alcohol and tobacco consumption
Dehydration is a triggering or aggravating factor for constipation, so it should be avoided as much as possible. Due to its diuretic properties, alcohol disrupts intestinal transit. Indeed, alcohol consumption does not meet our hydration needs, and tends to dehydrate us since it increases the quantity of fluids lost in our urine. Tobacco can also worsen constipation in the long term: it affects microcirculation and reduces the supply of nutrients and water to the blood. It is recommended not to smoke and to reduce your alcohol consumption to 1 glass per day.
Hydrate well
Staying well hydrated helps restore intestinal transit. Drinking water is therefore particularly recommended in cases of constipation: water complements the effect of fiber on digestion and hydrates the stools, which facilitates their elimination. During episodes of constipation, a health professional can advise you to drink mineral water rich in magnesium: this trace element is known for its laxative effect. Fresh fruit juices can also help improve transit. Apple, grape or citrus juice is particularly recommended in cases of constipation. The ideal is not to add sugar to your drink.
How can I prevent constipation?
The good news is that most often, small changes in habits can reduce the risk of constipation:
- Try to get 30g of fiber per day by eating more fruits, vegetables and whole grains.
- Prefer apricots, apples, plums, prunes and grapes: they naturally contain sorbitol, a sugar with a mild laxative effect.
- Drink plenty of fluids (around 8-10 glasses per day), preferably water, to avoid dehydration.
- Try to go to the bathroom at the same time every morning and allow plenty of time to have a bowel movement.
- Try to get at least 150 minutes of physical activity per week, such as walking, running, cycling or swimming.
- Change your position in the toilet and try putting your feet on a small step stool. This is a simple way to make passing stools easier.
- Try relaxation techniques such as deep breathing exercises or meditation if you feel psychological factors are causing your constipation.
