Beans have a great mixture of soluble and insoluble fiber, both of which helps the food keep moving through the intestines to relieve constipation.Add any of these to salads, soups, casseroles, or pasta. .
Diet Dos and Don'ts for Constipation Relief
It’s a bigger problem than people may realize, says John Fortunato, MD, a gastroenterologist at Wake Forest University Baptist Medical Center in Winston-Salem, N.C. .
Lifestyle Habits That Cause Constipation
But making a few changes to your daily life can relieve the problem, even keep it away for good.If you don't exercise or you spend a lot of time just sitting, you can get constipated.The answer: Add lots of high-fiber foods to your meal plans, including fruits, vegetables, beans, and whole-grain breads and cereals. .
List of foods that can cause constipation and how to prevent it
However, people with digestive or other health conditions may find that eating certain foods can trigger or worsen constipation .Many factors — including diet, lifestyle, stress, and underlying health conditions — can contribute to it.In most healthy people, a single serving of a specific food is unlikely to cause constipation.Occasional constipation is common, and most people will experience it at some point in life.In most healthy people, a single, specific food will not directly cause constipation.People with chronic constipation may also find that specific foods impact their symptoms.It is worth noting that some people with digestive conditions or IBD find that eating high fiber foods can make their symptoms worse.People with IBS and some other digestive conditions may find that foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) worsen their symptoms.This group of carbohydrates can ferment in the digestive system, causing symptoms such as gas, constipation, or diarrhea.People whose bodies have difficulty digesting these foods may feel better by eating a low FODMAP diet, which involves avoiding high FODMAP foods for a set period of time. .
Best Foods to Eat When You Are Constipated
Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are some of the best high-fiber fruits.Whole grains include oats, brown rice, whole wheat, quinoa, barley, and rye.Whole grains include oats, brown rice, whole wheat, quinoa, barley, and rye.If you have irritable bowel syndrome (IBS), beans and legumes are on the list of high FODMAP foods.If you have irritable bowel syndrome (IBS), beans and legumes are on the list of high FODMAP foods.The best thing you can do to ease constipation is to slowly increase your intake of dietary fiber. Fiber is the part of plant material that you cannot digest.It binds with fatty acids, forming a gel-like substance that keeps stools soft.Since they're found in all plant foods, you won't need to remember which to eat if you want more fiber.For treating constipation, experts recommend that you increase your intake to 20 to 25 grams per day.If you have IBS, you may find that your system is better able to handle foods with soluble fiber.It may be a good idea to choose foods that are less likely to give you gas until your system is working more smoothly. .
24 Best Foods to Help With Constipation
And although constipation can be caused by medical conditions (hypothyroidism, inflammatory bowel disease), medications (painkillers, antidepressants), and other factors that may be out of your control, for most of us, it's caused by what we're eating—or, rather, not eating, Elizabeth Blaney, MD, gastroenterologist and assistant professor of medicine at the Washington University School of Medicine in St. Louis, tells Health. .
Dietary fiber: Essential for a healthy diet
Dietary fiber: Essential for a healthy diet By Mayo Clinic Staff.Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation.But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb.Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.To receive the greatest health benefit, eat a wide variety of high-fiber foods.A bulky stool is easier to pass, decreasing your chance of constipation.A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease).Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.Studies also have shown that high-fiber foods may have other heart-health benefits, such as reducing blood pressure and inflammation.A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber.The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content.Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome.Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving.Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label and have at least 2 grams of dietary fiber a serving.Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices.But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping.Fiber works best when it absorbs water, making your stool soft and bulky. .
Baked Beans Nutrition: Are They Healthy?
Though amounts may vary by brand, a 1/2-cup (130-gram) serving of canned baked beans offers approximately ( 1 ): Calories: 119.They’re also a good source of thiamine, zinc, and selenium, which support energy production, immune function, and thyroid health, respectively ( 2 , 3 , 4 ).These may protect your cells from damage caused by unstable molecules called free radicals and inhibit inflammation.Due to the nutrition content and association with reduced chronic disease risk, U.S. dietary guidelines recommend a minimum of 1 1/2 cups (275 grams) of legumes per week for an average 2,000-calorie diet ( 8 ).Tasty and Convenient Baked beans are flavorful and generally well-liked, which may encourage people to eat more legumes.May Support Gut Health Just 1/2 cup (130 grams) of baked beans supplies 18% of the RDI for fiber.Moreover, baked beans contain the plant compounds apigenin and daidzein, as well as other nutrients that may protect against colon cancer ( 13 ).In another study, men with borderline-high cholesterol ate 5 cups (650 grams) of baked beans weekly for 1 month.Possible Disadvantages On the other hand, baked beans have some drawbacks — many of which you can minimize by making them from scratch.A 1/2-cup (130-gram) serving of baked beans — canned or homemade — includes an average of 3 teaspoons (12 grams) of added sugars.Consuming too much added sugar can cause tooth decay and is linked to an increased risk of obesity, heart disease, type 2 diabetes, and memory problems ( 19 , 20 , 21 , 22 ).Tend to Be Salty Sodium is another nutrient of concern to some people, particularly those prone to high blood pressure with increased salt intake ( 23 ).Canned baked beans average 19% of the RDI for sodium per 1/2-cup (130-gram) serving, which is primarily from added salt ( 1 ).The Food and Drug Administration (FDA) says the chemical is safe for currently approved uses, but many scientists disagree.Some research suggests that BPA may increase obesity risk and reduce fertility, among other potential health concerns ( 35 , 36 , 37 , 38 ).A few organic brands of baked beans are sold in cans made without BPA or similar chemicals.May Make You Gassy Beans contain fiber and other indigestible carbs that are fermented by bacteria in your gut, potentially causing you to pass more gas ( 40 ).Still, one study found that less than half of people who added 1/2 cup (130 grams) of legumes, including baked beans, to their daily diet reported increased gas.Additionally, 75% of people who initially reported increased gas said it returned to normal levels after 2–3 weeks of eating beans daily ( 41 ).