Regular bowel movement is essential for everyone because it removes toxins and waste from the body. It prevents the build-up of harmful substances in the body that can negatively affect your overall health. If you haven’t seen any bowel movement in a long while or it is something that happens often, then chances are you’re constipated.
Constipation means you have had none or fewer bowel movements than normal in a week. A person with good bowel movements should go at least three times a day to three times a week. Any more than thrice a day could be diarrhoea, and any less than three times a week is due to constipation.
The kind of food you eat affects your bowel movement and certain foods for constipation could normalise it. So, if you're wondering what to eat when constipated, here is something that you will find helpful.
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7 Fibre-Rich Foods for Constipation
Various things can cause constipation and one thing that could help, regardless of the cause is to eat fiber-rich foods for constipation. There are two types of fibre found in food that you can add to your diet, these are soluble fibre and insoluble fibre.
The material from food that cannot be broken down by your body during digestion is Insoluble fibre. This leaves the body in the same form it goes in. Insoluble fibre foods for constipation include:
Popcorn
This is a whole grain that supports regular bowel movements and helps to prevent constipation. It is also a good source of polyphenols - antioxidants - that have been linked to better blood circulation.
Leafy greens
These include vegetables like Kale, Spinach, etc. that promote bowel normalization. They contain magnesium, which is a mineral known to help relax the intestinal muscles to promote regular bowel movement. They are also a great source of Vitamins A and C, calcium, Iron and Potassium.
Nuts & Dried fruit
Nuts and seeds, such as Almonds, Walnuts, and Pecans, are filling and packed with fibre to promote a healthy digestive system and ease constipation. These include. Similarly, dried fruits, such as apricots, dates, prunes, figs, and raisins, act as a relief from constipation.
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On the other hand, there is Soluble fibre that dissolves in water in the digestive tract. These high-fibre foods for constipation form a gel that acts as a natural softener for your stool, making it easier for you to pass bowel movements. Soluble fibre can be found in:
Whole grains
Foods like oatmeal, brown rice, and whole-grain bread lower your risk of constipation by giving bulk to stools. They also act as prebiotics which feed your beneficial gut bacteria important for your digestive health. Choosing whole grains over refined grains may even help to reduce the risk of type 2 diabetes.
Fruits
Fruits that contain high water content such as oranges, apples, watermelon, and cucumber are beneficial for regulating and preventing dehydration-related constipation. Bananas are high in potassium and can maintain electrolyte balance.
Cooked vegetables
To help promote your regular bowel movements, eat fibre-rich vegetables like artichokes, green peas, collard greens, broccoli, and Brussels sprouts. These nutritious foods are good for promoting your digestive health and overall health.
Oatmeal
Oats are packed with fibre that makes the stool softer and easier to pass. It is also very beneficial to add to your diet because it helps with other things such as promoting healthful bacteria in the digestive tract, providing vitamins and minerals to your body and so much more.
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All the foods we’ve mentioned here are great to eat when you’re feeling constipated. The benefits of these foods go beyond promoting your digestive health and you can even add them to your diet because they are highly nutritious and great for your overall health and wellness.
References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5038884/
- https://www.webmd.com/digestive-disorders/digestive-diseases-constipation
- https://www.verywellhealth.com/normal-bowel-movements-1942606
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/foods-for-constipation
- https://www.healthline.com/nutrition/fiber-and-constipation-truth
- https://www.medicalnewstoday.com/articles/is-popcorn-good-for-constipation
- https://www.thehealthsite.com/diseases-conditions/eat-leafy-vegetables-to-relieve-constipation-189614/
- https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
- https://www.healthline.com/nutrition/9-benefits-of-whole-grains
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
- https://www.medicalnewstoday.com/articles/323319