Constipation can be painful, leave your gut feeling bloated and just get in the way of a normal work day.But to avoid bloating and cramping, you shouldn't suddenly add 30 grams of fibre to your plate, according to EverydayHealth.com.Instead, eating smaller portions daily and balancing your diet with fluids are all ways to get your digestive system back to where it should be.Obvious reasons include low fibre diets, repeatedly holding it in, not drinking fluids, or a lack of exercise, but some other reasons can include taking specific medications and other medical conditions, according to Health.com.Full of fibre, raw carrots that are part of a healthy fibre-filled diet can improve your stool movement.Everything about this quote is right, eating beans can help you avoid constipation and maintain a healthy digestive system.Pineapple juice is a great way to regulate your digestive system and avoid constipation in the first place.Another great source of fibre, figs can make your stool softer for easier digestion. .
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 .People with chronic constipation may also find that specific foods impact their symptoms.A person may not be getting enough fiber if they eat a lot of meat, dairy products, and refined carbohydrates but do not eat many vegetables, fruits, or whole grains.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.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.A 2011 study into constipation in children found that when the participants eliminated food allergens from their diet, their constipation improved.Some people believe that eggs can cause constipation.They are a low fiber food, though, so eating a lot of them may contribute to constipation.Egg allergies are also among the most common food allergies, which could explain why some people’s bodies have difficulty digesting them. .
Best Foods to Eat When You Are Constipated
Best Foods to Eat When Constipated.If you have irritable bowel syndrome (IBS), beans and legumes are on the list of high FODMAP foods that may exacerbate IBS symptoms.If you have irritable bowel syndrome (IBS), beans and legumes are on the list of high FODMAP foods that may exacerbate IBS symptoms.Fiber is helpful for constipation because it serves to both add bulk and softness to the stool.Since both insoluble and soluble fibers are found in all plant foods, it is not necessary to try to remember which foods are a good source of which type of fiber.Therefore, increase your intake of fruits and vegetables slowly.If you have irritable bowel syndrome (IBS) you may find that your system is better able to handle foods with soluble fiber, as insoluble fiber may trigger your symptoms..FODMAPs and Gassy Foods.Although eating more fruits and vegetables can help to ease your constipation, some of them have a gassy reputation. .
Carrots: Nutrition, Benefits, Risks, & Preparation
This popular and versatile veggie may taste slightly different depending on the color, size, and where it's grown.They're rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy.Yellow carrots have lutein, which is also good for your eyes.Carotenoids give carrots their orange and yellow colors, while anthocyanins are responsible for red and purple coloring.First, all those antioxidants are also good for your heart. .
7 Foods That Can Cause Constipation
Poor hydration, either due to not drinking enough water or losing too much of it through urine, is often linked to an increased risk of constipation ( 4 , 5 ).SUMMARY Alcohol, especially when consumed in large amounts, can have a dehydrating effect that may increase the risk of constipation.Gluten-containing foods Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut, and triticale.Non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) are two other instances in which a person’s gut may react to wheat.If you’ve ruled out celiac disease, you may want to experiment with consuming different levels of gluten to evaluate its effects on you.SUMMARY Individuals with celiac disease, NCGS, or IBS may be more likely to experience constipation as a result of consuming gluten or wheat.In fact, a recent study reported a 1.8% lower likelihood of constipation for every additional gram of fiber consumed per day ( 12 , 13 ).Infants, toddlers, and children appear particularly at risk, possibly due to a sensitivity to the proteins found in cow’s milk ( 16 ).A review of studies conducted over a 26-year period found that some children with chronic constipation experienced improvements when they stopped consuming cow’s milk ( 17 ).In a recent study, children aged 1–12 with chronic constipation drank cow’s milk for a period of time.However, little scientific support could be found, since most studies examining these effects are focused on children, not older populations.Second, red meat may also indirectly reduce a person’s total daily fiber intake by taking the place of higher-fiber options in the diet.This is especially true if you fill up on a large portion of meat during a meal, reducing the amount of fiber-rich vegetables, legumes, and whole grains you can eat in the same sitting.SUMMARY Red meat is generally high in fat and low in fiber, a nutrient combination that may increase the risk of constipation.That’s because these foods tend to be high in fat and low in fiber, a combination that can slow digestion in the same way that red meat does ( 19 ).Furthermore, fried and fast foods tend to contain large amounts of salt, which can lower the water content of stool, drying it up and making it harder to push through the body (21).In particular, astringent persimmons contain a large amount of tannins, a compound thought to reduce gut secretions and contractions, slowing down bowel movements ( 12 ). .
Constipation is often due to a diet that does not include enough fiber.Inability to pass stools: These children feel a desperate urge to have a BM, have discomfort in the anal area, but are unable to pass a BM after straining and pushing for more than 10 minutes.Babies less than 6 months of age commonly grunt, push, strain, draw up the legs and become flushed during BMs.If over 2 months old, give 1 ounce of fruit juices twice each day (pear, prune).Diet Treatment for Older Children.Sitting on the Toilet.Some children and adults repeatedly get constipated if they don’t do this.If a change in diet doesn’t relieve the constipation, give your child a gentle laxative, like 1 tablespoon of Miralax, with dinner every night for a week.If your child has acute rectal pain needing immediate relief, one of the following will usually provide quick relief: sitting in a warm bath to relax the anal sphincter, a glycerine suppository, gentle rectal stimulation for 10 seconds with a thermometer, or gentle rectal dilation with a lubricated finger.Call our office during regular hours if . .
The 17 Best Foods to Relieve Constipation
Fortunately, certain foods can help relieve constipation by adding bulk, softening stool, decreasing gut transit time, and increasing stool frequency.The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which can add bulk.One older study in 40 people with chronic constipation found that eating 3.5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium, a type of dietary fiber ( 6 ).Although most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin ( 8 ).In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can pull water into the colon, softening the stool and decreasing gut transit time ( 9 , 10 ).One study in 80 people with constipation found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut ( 11 ).Summary Apples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract.Pears Share on Pinterest Ann_Zhuravleva/Getty Images Pears are another fruit rich in fiber, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams).Fructose is a type of sugar that some people absorb poorly.Kiwi Share on Pinterest Mizina/Getty Images One kiwi (about 75 grams) contains about 2.3 grams of fiber, which is 9% of the RDI ( 17 ).Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and looser stools in 11 healthy adults ( 19 ).They make a great addition to fruit salads and can be added to smoothies for a fiber boost.Summary Kiwis are a good source of fiber and contain actinidin, an enzyme that may improve gut motility and reduce constipation.Figs Share on Pinterest Inga Rasmussen/Getty Images Figs are a great way to boost your fiber intake and promote healthy bowel habits.Moreover, just half a cup (80 grams) of dried figs contains 7.9 grams of fiber, which is almost 32% of the RDI ( 24 , 25 ).It found that fig paste increased stool weight and reduced intestinal transit time ( 26 ).One cup (180 grams) of cooked spinach contains 4.7 grams of fiber, or 19% of the RDI ( 33 ).A review of research on inulin and constipation found that inulin increases stool frequency, improves consistency, and decreases gut transit time.A recent study in 44 healthy adults with constipation found that taking 0.4 ounces (12 grams) of inulin from chicory per day increased stool frequency and softness ( 39 ).One older study found that people who ate 10 grams of fiber extracted from artichokes every day for 3 weeks had greater numbers of beneficial Bifidobacteria and Lactobacilli bacteria.Additionally, prebiotics have been found to increase stool frequency and improve stool consistency in people with constipation ( 42 ).Summary Artichokes are packed with prebiotics like inulin, which can increase the amount of beneficial bacteria in the gut to increase stool frequency and consistency.Furthermore, 1 cup (122 grams) of rhubarb contains 2.2 grams of dietary fiber, which provides 9% of the RDI for fiber ( 46 ).Summary Rhubarb is high in fiber and contains sennoside A, a compound that helps soften stools and promote bowel movements.Sweet potato Share on Pinterest victoriaashman/Getty Images Sweet potatoes contain a good amount of fiber to help alleviate constipation.One medium sweet potato (about 150 grams) contains 3.6 grams of fiber, which is 14% of the RDI ( 47 ).Insoluble fiber can aid bowel movements by adding bulk and weight to stools ( 49 ).After just 4 days of eating 7 ounces (200 grams) of sweet potato per day, participants experienced improved symptoms of constipation and reported less straining and discomfort compared with the control group ( 50 ).Summary Sweet potatoes are a great source of insoluble fiber, which can add bulk to stools to prevent constipation.Chia seeds Share on Pinterest IvanSpasic/Getty Images Chia seeds are one of the most fiber-dense foods available.Just 1 ounce (28 grams) of chia seeds contains 9.8 grams of fiber, meeting 39% of your daily needs ( 54 ).Summary Flaxseeds are high in both soluble and insoluble fiber and can increase the growth of beneficial bacteria in the gut.Research has found rye bread to be more effective at relieving constipation than regular wheat bread or laxatives ( 63 ).One 2010 study in 51 adults with constipation investigated the effects of eating 8.5 ounces (240 grams) of rye bread per day ( 63 ).Summary Whole grain rye bread is a good source of fiber and has been shown to increase the frequency of bowel movements while also decreasing intestinal transit time.One-third cup (31 grams) of oat bran contains 4.8 grams of fiber, compared with 2.7 grams in quick oats ( 64 , 65 ).Although more research is needed, two older studies have shown the positive effects of oat bran on bowel function.Summary Oat bran is brimming with fiber and has been shown to improve bowel function and reduce constipation in some older studies.It can also be mixed in with cereals and topped with fruits, flaxseeds, chia seeds, or oat bran to add some fiber.A high fiber diet helps add bulk and weight to stools, soften them, and stimulate bowel movements. .
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. .
Foods That Help You Poop When You Have Stomach Problems
On the more extreme ends of the spectrum, running to the bathroom every 10 minutes to relieve yourself isn't much fun, nor is waiting in vain for a poop that refuses to come.To help move things along, Sachar says to reach for foods that contain insoluble fiber, which doesn't get digested by the GI tract and passes through your gut, acting as a natural laxative.Keep in mind that juice doesn't count; the insoluble, bulk-forming fiber you want, called pectin, is located in the skin of the apple.In case you didn't know, the gross-sounding "prunes" your grandparents ate have been rebranded as "dried plums" by savvy marketing teams, but they still work the same magic.This is thanks to their plentiful soluble and insoluble fiber (six grams per half cup) and sorbitol, a non-digestible sugar alcohol with laxative effects, Sachar explains.Research even determined prunes to be more effective than psyllium (think: Metamucil) and should be considered a "first line therapy" against constipation.Full of insoluble and soluble fiber, these tiny seeds deliver a big benefit for your digestive tract and can help relieve constipation.The issue: Diarrhea Getting the runs can be a result of a bacterial infection, in which case the problem is short-lived and usually resolves itself within a day or so, according to Sachar.Foods that require some sort of bacterial activity to make -- think yogurt, kimchi, miso, kombucha, and sauerkraut -- contain probiotics, which help calm down an overactive digestive system, Suchar says.In fact, recent research shows probiotics help shorten a bout of diarrhea by about one day.While you want to be careful with raw veggies that can irritate your system, these two are rich in soluble fiber, which acts like a sponge in your intestines, Suchar says.If your mother ever made you follow the classic cure for diarrhea, known as the BRAT diet (bananas, rice, applesauce, and toast), she was actually onto something.Bananas contain beneficial soluble fiber, including inulin, a prebiotic that also promotes the growth of good bacteria in the gut.Opt for cooked, skinless chicken, turkey, or lean steak, which can all help you avoid fatigue that can be yet another unfortunate side effect of diarrhea. .
What to Do If Your Dog Is Constipated: Foods to Eat and Treatments
"Constipation arises when stools are too dry to move easily in the intestines, so they become stagnant and slow things down.Fiber holds onto water and can coat the stools and increase gut motility, pushing things in the right direction," says Anthony Hall, DVM, a veterinarian with pet telehealth Airvet.In order to get your dog to eat these foods, it's best to grind them up, says Carol Osborne, DVM, a veterinarian at Chagrin Falls Pet Clinic.Typically a dog needs roughly 1 tablespoon of fiber per 25-35 pounds of body weight per day, says Osborne.Important: In some cases, fiber supplementation may be harmful, such as if the dog has an underlying condition that's causing constipation.Exercise helps food move through the digestive tract and keeps "things flowing in the right direction," says Hall.As long as your dog is otherwise healthy physically, it's simple to increase their activity level by taking them on more frequent, longer walks."The amount of exercise a dog needs is dependent upon their age, breed, size, job, and current health conditions.If your dog isn't well hydrated, the body can pull more water out of the colon than normal, which may lead to dry, hard, or impacted feces, says Adam Rudinsky, DVM, assistant professor of Small Animal Internal Medicine at The Ohio State University College of Veterinary Medicine.Osborne says soup or broth can be offered as a standalone or added to food or water.Enemas introduce water and other compounds directly into the dog's colon, which helps to coat the stools, hydrating and softening them so they can be expelled from the body, says Hall.Your dog can't speak up to let you know what's wrong in the same way that a human can, so it's important to ensure that you have a clear picture of what's going on with their health before trying to treat constipation.You should also discuss with your vet about enriching your dog's regular diet with fiber to prevent future constipation. .