Vegan Diets: Constipation Cause Or Cure?

A vegan diet can be a significant shift from your previous eating habits, and this change can have a noticeable impact on your digestive system. Constipation is a common complaint for people transitioning to veganism, and it can be caused by a variety of factors related to this dietary shift. Understanding these factors is essential for maintaining digestive health and ensuring a smooth transition to a vegan lifestyle.

High-fibre vegan diets and constipation

Constipation is a common issue, with up to 20% of Americans suffering from chronic constipation. It can be caused by a lack of dietary fibre, which is abundant in many vegan foods such as fruits, vegetables, whole grains, and legumes. A well-planned vegan diet can provide ample fibre, with research showing that vegans may consume up to twice as much fibre as meat-eaters. However, it is important to note that a sudden increase in fibre intake without a corresponding increase in water consumption can lead to constipation.

Causes of Constipation

Constipation can be caused by various factors, including dietary choices, lifestyle habits, and medical conditions. Some common causes include:

• Insufficient fibre intake
• Inadequate fluid intake
• Lack of exercise
• Stress
• Hormonal changes
• Medications
• Gut health issues

High-Fibre Vegan Diets

Vegan diets tend to be rich in fibre, with a focus on plant-based foods such as fruits, vegetables, pulses, legumes, nuts, and grains. This high fibre intake can promote regular bowel movements and softer stools. However, it is important to note that a sudden increase in fibre without a concurrent increase in fluid intake can lead to constipation.

Preventing Constipation on a High-Fibre Vegan Diet

To prevent constipation on a high-fibre vegan diet, it is crucial to increase fluid intake alongside fibre. Water helps to lubricate the digestive system and soften stools, making them easier to pass. It is recommended that women consume at least 2.7 litres of water per day, while men should aim for 3.7 litres. Additionally, a gradual increase in fibre intake can help the digestive system adjust.

It is also important to note that a well-balanced vegan diet is essential. While a vegan diet can provide ample fibre, it may lack certain nutrients such as calcium, iodine, iron, vitamin B12, omega-3, and selenium. Iron supplements, in particular, can cause constipation, so it is crucial to monitor supplement intake and prioritise dietary sources of these nutrients whenever possible.

Tips for Relieving Constipation

If you are experiencing constipation on a high-fibre vegan diet, here are some tips to help relieve it:

• Increase fluid intake: Aim for at least 1.5 litres of water per day.
• Gradual fibre increase: Gradually increase your fibre intake to allow your digestive system to adapt.
• Soluble fibre: Focus on soluble fibre sources such as bananas, golden linseeds, and oats, which help soften stools.
• Exercise: Engage in regular exercise, such as walking or yoga, to stimulate bowel movements.
• Probiotics: Consider taking a high-quality probiotic supplement to support gut health and regular bowel movements.
• Medical advice: If constipation persists or is accompanied by other symptoms, consult a healthcare professional for personalised advice.

Water intake and constipation

Water is essential for digestion. It keeps food moving through the intestines and prevents stools from becoming dry, hard, and difficult to pass. Dehydration is a common cause of constipation, and water intake is a key part of treating it.

The large intestine absorbs water from food waste when the body is dehydrated, which leads to hard stools. Drinking plenty of fluids ensures the stool remains soft and easy to pass. Water also keeps the intestines smooth and flexible.

The recommended daily fluid intake varies depending on the source. The National Institutes of Health suggests that women consume nine cups of fluids a day, while men should aim for 13 cups. The Institute of Medicine recommends slightly different amounts: 2.7 litres (or 11.5 cups) for women and 3.7 litres (15.5 cups) for men. However, these are just general guidelines, and individual needs may vary depending on factors such as exercise, illness, and environment.

It is also important to note that other drinks besides water can contribute to hydration. Vegetable juices, clear soups, and herbal teas are good sources of fluids, while drinks containing alcohol and caffeine should be avoided as they can lead to dehydration.

While water intake is crucial, it is not the only factor affecting constipation. A well-rounded approach to treating constipation includes a balanced diet with sufficient fibre, regular exercise, and stress management.

Exercise and constipation

Constipation is a common issue that can be caused by a variety of factors, including diet, lifestyle, stress, hormones, and medications. One of the key causes of constipation is inactivity, and exercise is essential for regular bowel movements.

Exercise helps to alleviate constipation by speeding up the time it takes for food to move through the large intestine, which in turn limits the amount of water absorbed from the stool. Harder, drier stools are more difficult to pass, and aerobic exercise stimulates the natural contractions of the muscles in the intestines, helping to move stools out more quickly.

Best Exercises for Constipation Relief

It is recommended to wait at least an hour after a big meal before engaging in any strenuous physical activity. This is because, after eating, blood flow increases to the stomach and intestines to aid digestion. If you exercise immediately after eating, blood flows away from the stomach and towards the heart and muscles, resulting in weaker gut contractions and sluggish food movement through the intestines, which can lead to bloating, gas, and constipation.

That being said, even light exercise can help with constipation. A regular walking plan of 10 to 15 minutes, several times a day, can help the digestive system work at its best. For those who are already fit, aerobic exercises such as running, jogging, swimming, or swing dancing can be beneficial. Yoga, with its twisting poses, inversions, and forward folds, is also an excellent way to relieve constipation. These poses massage the digestive organs, increase blood flow, and aid the process of peristalsis, encouraging stools to move through the system more efficiently.

Yoga Poses for Constipation Relief

• Supine Twist: Lying on your back, bring your legs to your chest, then extend your left leg out. Draw your bent right leg across your body to the left, keeping your shoulders flat on the floor, and look towards the right. Hold, then switch sides.
• Seated Twist: Begin in a seated position with your left leg bent and your left foot on the ground over your right knee. Bend your right knee and tuck your right foot near your butt. Place your right elbow near your left knee and twist your body, looking over your left shoulder. Hold, then switch sides.
• Revolved Half Moon: A twist while reaching down that can also help alleviate digestive issues.
• Twisting Chair Pose: Another effective twisting pose.
• Supported Shoulder Stand or Plow: These inversions can help with constipation.
• Corpse Pose: A simple pose where you lay flat on your back with your eyes closed, which is beneficial due to its stress-relieving properties.

Additional Tips for Constipation Relief

• Drink plenty of water: Water helps lubricate the digestive system and softens stools, making them easier to pass. Aim for at least 1.5 litres per day and avoid dehydrating drinks like alcohol and caffeine.
• Increase fibre intake: Fibre helps absorb water into the colon, increasing the bulk and softening stools. Include more wholegrains, nuts and seeds, psyllium, and fruits and vegetables in your diet.
• Manage stress: Stress can slow down digestion and lead to an unhealthy gut. Find ways to manage your stress levels, such as through meditation or deep breathing exercises.
• Probiotics: Probiotic supplements can help relieve constipation by supporting the process of peristalsis and increasing the number of good bacteria in the gut.

In summary, exercise is a crucial component of maintaining regular bowel movements and relieving constipation. Whether it's a gentle walk or a more vigorous aerobic workout, physical activity can help speed up the passage of food through the intestines and encourage healthier bowel movements. Yoga, in particular, offers a range of poses that target the digestive system and can provide natural relief from constipation.

Fermented foods and constipation

Constipation is a common complaint for people starting a vegan diet. This is because a vegan diet can alter your fibre intake, which can lead to noticeable changes in your bowel movements.

Fermented foods are often recommended to help with constipation. This is because they are packed with live, good bacteria, which are known as probiotics. Probiotics support a process called 'peristalsis', which is the contraction and relaxation of the intestinal walls. This process helps move food along by producing acidic substances such as 'lactic acid' and 'butyric acid' that gently decrease the pH level in the colon.

Fermented foods with probiotic content include live yoghurts, kefir, sauerkraut, kimchi, pickles, tempeh, natto, miso, and kombucha. However, it is important to note that food processes such as pasteurisation, smoking, baking, and filtering kill live bacteria, so these should be avoided when preparing fermented foods.

While fermented foods can be a great way to add some healthy diversity to your diet, they may not always be helpful for constipation. In some cases, they can make the issue worse, especially if you are already consuming a lot of fibre. This is because a high fibre diet can cause more fermentation and bloating, which can exacerbate constipation.

If you are experiencing constipation, it is recommended to try a combination of dietary and lifestyle changes, such as increasing your fluid intake, getting regular exercise, and ensuring you are consuming enough fibre. If these changes do not help, it is important to speak to your doctor, as constipation can be a symptom of a more serious medical condition.

Supplements and constipation

Constipation can be a real pain in the, well, you know. It can also be a little embarrassing, especially when you’re following a plant-based diet and the assumption is that you’re spending half your life on the loo.

The good news is that, while it can be a little tricky to get things moving again, there are plenty of ways to get things moving again.

Water

As we’ve already discussed, water is a key component in the fight against constipation. It’s also one of the easiest things to get hold of and is absolutely free.

Probiotics

Probiotics are a great way to get your gut flora in order and, as such, can help with constipation. You can get these either from the foods you eat, such as sauerkraut, tempeh, non-dairy live-cultured yogurts, etc., or by taking a supplement daily.

Methylsulfonylmethane (MSM)

MSM is a natural form of sulphur that’s found in plants. It’s often taken to help with chronic constipation issues and usually comes as a white powder that can be dissolved in water or orange juice (to take the edge off the taste).

Japanese Sencha Tea

This tea seems to help a lot of people, with super-fast results. It’s not the best-tasting tea, but it is safe and natural.

Enemas

Enemas are a safe way to clean out your bowels and soften your stool. You can buy an enema bag and tubing from most pharmacies. You’ll need around eight cups of a hot, safe liquid – distilled water or a saline solution, for example – and you’ll need to keep the temperature between 105°F and 110°F. Add a small amount of Castile soap, mineral oil, or iodized salt (no more than about eight tablespoons) and you’re good to go.

Frequently asked questions