Relieving Constipation On A Plant-Based Diet

Constipation is a common issue for those on a plant-based diet. It can be caused by a number of factors, including low stomach acid, a congested liver, a diet high in oestrogen-mimicking compounds, and a lack of fibre. To combat constipation, it is recommended to increase your intake of dietary fibre and liquids. Additionally, it is important to ensure adequate hydration, as water is essential to helping fibre do its job.

Eat more fibre-rich foods like fruits, vegetables, whole grains, legumes, nuts and seeds

Eating more fibre-rich foods is a great way to cure constipation during a plant-based diet. Fibre, also known as roughage, is a type of carbohydrate that is indigestible but plays a crucial role in maintaining digestive health and lowering cholesterol. It is abundant in plant-based foods, so vegans and vegetarians are likely to get plenty of fibre in their diet. However, it is important to ensure you are eating enough fibre and incorporating a variety of fibre-rich foods.

• Fruits: Avocados are an excellent source of fibre, with a medium-sized avocado containing around 10 grams of fibre. Other good sources of fibre include apples (3 grams in a medium-sized apple), bananas (3 grams in a medium-sized banana), blueberries (2 grams in a half-cup serving), pears (6 grams in a medium-sized pear), and raspberries (4 grams in a half-cup serving).
• Vegetables: Raw beets are especially beneficial for digestion as they contain 3.8 grams of fibre per cup and betaine, a digestive enzyme that inhibits fungal overgrowth. Other fibre-rich vegetables include artichokes (7 grams in a medium-sized artichoke), broccoli (2 grams per cup), carrots (2 grams in a medium-sized carrot), cauliflower (2 grams per cup of raw cauliflower), Chinese broccoli (2 grams per cup), pumpkin (7 grams per cup of canned pumpkin), spinach (4 grams per cup), sweet potatoes (4 grams in a medium-sized sweet potato), and white potatoes (5 grams in a medium-sized potato).
• Whole grains: Whole grains contain more fibre than refined grains like white rice, white pasta, and white bread. For example, a cup of white rice contains 0.6 grams of fibre, while a cup of brown rice has 3 grams. Some excellent sources of fibre include barley (17 grams per cup of hulled barley), popcorn (15 grams in 100 grams of popcorn), quinoa, bulgur, farro, and barley.
• Legumes: Legumes are not only a good source of fibre but also of protein and iron. Edamame, for instance, contains 8 grams of fibre and 17 grams of protein per cup. Other legumes that are high in fibre include black beans (7 grams of fibre in a half-cup serving), brown lentils (13 grams of fibre in a half-cup serving), green and red lentils (10 grams of fibre in a half-cup serving), and kidney beans (6 grams of fibre in a half-cup serving).
• Nuts and seeds: Even nuts and seeds contain fibre, with chia seeds being an excellent example. Chia seeds can absorb up to 10 times their weight in water, making them great for hydration and regularity. A quarter-cup serving of ground flaxseed contains 11 grams of fibre, while a quarter-cup serving of pumpkin seeds or sunflower seeds contains 3 grams of fibre.

Drink more water to help fibre do its magic

Water is essential to helping fibre relieve constipation. Fibre is a major component of foods that relieve constipation, and it provides other digestive benefits. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water, forming a gel that adds bulk to stool and acts as a natural stool softener, making bowel movements easier and more comfortable to pass. Insoluble fibre, on the other hand, is what we think of as roughage, which adds bulk to the stool and helps move food through the gut.

When you increase your fibre intake, it's important to also increase your water intake. The large intestine draws water out of the stool before it's passed out of the body. So, if you're dehydrated, whether from exercise, hot weather, a medical condition, or not drinking enough water, your stool can become hard and dried out, making it more difficult to pass.

To ensure you're getting enough water, aim for at least 2 litres per day. This will help keep things moving smoothly through your digestive tract and prevent constipation.

In addition to increasing your water intake, you can also try drinking hot beverages, especially caffeinated ones like coffee or tea. The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels. However, be cautious with natural laxatives and always consult with a healthcare professional before taking any supplements.

Along with water and fibre, physical activity is also essential. Even if you don't feel like exercising when you're constipated and bloated, moving your body will help move your bowels.

Exercise regularly to stimulate the digestive system

Exercise is a great way to keep your body healthy, strong, and cared for. It can help stimulate your digestive system, aid in overall digestive function, eliminate toxins from your gut, and maintain a healthy body weight.

Walking is one of the most positive forms of exercise for digestive health. Brisk walking in particular helps alleviate and eliminate various health conditions, from heart disease and type 2 diabetes to obesity and irritable bowel syndrome. Walking stimulates your digestive system, activating it into movement and causing your digestive tract to contract. This allows for the passage of food and waste through your intestines, resulting in more regular bowel movements and less gas and bloating. Aim for 20 to 30 minutes of brisk walking 3 to 5 times a week to start.

Biking is another effective way to stimulate digestion. It encourages the quick movement of food through your digestive tract and can help reduce water loss in your stools, which improves overall digestion. Cycling also helps to reduce belly fat, creating a more efficient digestive system and leading to more regular bowel movements and reduced bloating. Incorporate biking into your cardiovascular exercise regime a couple of times a week, as instructed by your doctor.

Yoga is a fantastic exercise for both the body and mind, improving mind-body balance and overall coordination. Certain yoga poses, such as downward dog, boat, child's pose, upward dog, and triangle, have been proven to aid in digestion. Over time, these poses can increase core strength and help relax the abdominal muscles, leading to better gut health. Yoga has also been linked to a reduction in symptoms caused by acid reflux, bloating, and stress, which is often a trigger for GI issues.

Abdominal exercises such as sit-ups or crunches help keep your abdominal muscles active, leading to less bloat and gas buildup. Aim to include a core workout into your daily routine 4 to 5 times a week, starting with 8 to 10 repetitions and gradually increasing as you feel more comfortable. It is best to perform abdominal exercises on an empty stomach or at least one to two hours after eating.

Pelvic floor activation exercises are also beneficial for digestive health. Your pelvic floor muscles support your pelvis and include the bladder and bowel. Strengthening these muscles can improve urinary incontinence and bowel movements. To activate your pelvic floor muscles, squeeze and draw them upwards while relaxing your legs and buttocks. Start with a few repetitions three times per day, and gradually decrease the number of repetitions as you feel stronger.

Remember, exercise can have a significant impact on your digestive health, but it's important to listen to your body and adjust your routine as needed.

Try natural laxatives like prunes, prune juice or apple juice

Constipation is a common issue that can be uncomfortable and even painful. It occurs when waste moves too slowly through the digestive system, causing it to build up and harden, making it difficult to pass stool. While there are various methods to treat constipation, such as increasing water intake, exercise, and fibre consumption, natural laxatives like prunes, prune juice, and apple juice can also be effective remedies.

Prunes, also known as dried plums, are a popular natural remedy for constipation. They are effective due to their high sorbitol content, which acts as a laxative. Additionally, prunes contain fibre, which helps to bulk up stools. According to studies, prunes and prune juice can be more effective than other treatments, including medications containing psyllium. The recommended serving size for adults is 4 to 8 ounces of prune juice each morning, while for infants, 2 to 4 ounces at a time is suggested. However, it is important to note that more is not always better, and excess fibre can cause discomfort, especially if dehydrated.

Prunes also offer a range of other health benefits. They are a good source of iron, which helps prevent anaemia, and potassium, which supports healthy blood pressure. Additionally, prunes contain sugars combined with soluble fibre, providing sustained energy, and phenolic compounds, which may help prevent chronic diseases.

Prune juice, being filtered, has a lower fibre content than dried prunes but still retains its laxative properties due to the presence of sorbitol. It is also a good source of vitamin C and iron.

Apple juice can also provide a gentle laxative effect, especially for children experiencing constipation. This is due to its relatively high ratio of fructose to glucose and sorbitol content. However, consuming large amounts may cause intestinal discomfort.

While natural laxatives like prunes, prune juice, and apple juice can be beneficial for constipation relief, it is important to monitor your body's response and consult a doctor if problems persist or if you experience any concerning symptoms, such as rectal or abdominal pain or unexplained weight loss.

Avoid high-fat foods like fried food, processed meats and cheese

Avoiding High-Fat Foods

High-fat foods are a common cause of constipation, so it's important to limit or avoid them if you're experiencing constipation while on a plant-based diet. This is especially true if you are chronically constipated.

High-fat foods include fried foods, processed meats, commercially baked goods, and cheese. These foods are often low in fibre, which is essential for relieving constipation. Fibre adds bulk to the stool and helps to move food through the gut. It also supports the microbiome, promoting a healthy balance of bacteria in the digestive tract.

Fats are also difficult for the body to break down and can take a long time to digest. This can delay motility, or the coordination of muscle contractions in the intestines that push food along the digestive process.

In addition, fried and highly processed foods tend to contain large amounts of salt. A high salt intake can lower the water content of your stool, making it harder to pass.

To avoid constipation, it's best to replace high-fat, fried, and processed foods with plant-based foods that are rich in fibre, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

Frequently asked questions