Brenda Khan
Constipation is a common issue that can be caused by a variety of factors, including diet changes. While it may seem counterintuitive, it is not uncommon for people to experience constipation when adopting a new, healthier diet. This can be due to various reasons, such as drastically reducing calorie intake, restricting certain food groups, or changing the types of foods consumed. To alleviate constipation caused by diet changes, it is recommended to increase water intake, consume more fibre, and engage in regular physical activity. Additionally, it is important to make sustainable diet changes and seek medical advice if constipation persists or is accompanied by other symptoms.
How to fix constipation from diet change
| Characteristics | Values |
|---|---|
| Drink more water | Drink two to four extra glasses of water a day |
| Avoid certain drinks | Caffeine-containing drinks, alcohol, juice, and high-sweetened beverages |
| Avoid certain foods | Processed meats, fried foods, refined carbs (white bread, pasta, potatoes), high-fat foods (rich in oil, butter, grease) |
| Eat certain foods | Lean meats (poultry), low-fat dairy, fruits, vegetables, whole grains, and other high-fiber foods |
| Exercise | 30 minutes of exercise every day |
| Supplements | Over-the-counter fiber supplements, mild stool softeners, laxatives, magnesium (check with a healthcare provider before taking) |
| Diet plans | BRAT diet (bananas, rice, applesauce, toast), DASH diet, Mediterranean diet |
| Food diary | Keep a food diary to single out foods that cause constipation |
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What You'll Learn
Increase your fibre intake
Constipation is a common issue that can arise from a change in diet, even when that change is healthy. It is important to note that if constipation is severe or persistent, it is best to consult a doctor or healthcare provider.
To fix constipation, it is recommended to increase your fibre intake, among other things like drinking more water and exercising. Fibre is a major component of stool and provides other digestive benefits. There are two types of fibre: soluble and insoluble fibre, both of which can be found in foods that relieve constipation. Fibre supports the microbiome, the healthy balance of bacteria in the digestive tract, and helps with gut motility, the coordination of muscle contractions that push food through the digestive process.
When increasing your fibre intake, it is important to do so gradually, especially if you are used to eating a diet low in fibre. A sudden, drastic increase in fibre intake can cause gastrointestinal symptoms such as gas, cramping, or bloating. The goal is to give your digestive system time to adjust and acclimate to the increased fibre intake. Dietitians recommend a fibre intake of 25-30 grams per day for women and 30-38 grams per day for men.
High-fibre foods that can help relieve constipation include fruits, vegetables, whole grains, prunes, bran cereal, oranges, pineapples, berries, mangoes, avocados, and papaya. The BRAT diet, which includes bananas, rice, applesauce, and toast, is also recommended by dietitians for digestive issues. In addition to whole foods, you can also add over-the-counter supplemental fibre to your diet, such as Metamucil, Citrucel, or Benefiber. However, it is best to start slowly with these supplements and check with your healthcare provider first.
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Drink more water
Constipation is a common issue that can arise from a change in diet, even when the change seems healthy. It can be caused by a reduction in food and water intake, a change in the types of food consumed, or a new eating schedule.
Drinking more water is one of the first steps you can take to relieve constipation. Water is essential to helping fibre work effectively in the body. The large intestine removes water from the stool before it is passed out of the body. If you are dehydrated, your stool can become hard and dried out, making it more difficult to pass. As you increase your fibre intake, it is important to increase your water intake as well. Aim for two to four extra glasses of water per day.
In addition to water, adequate fibre intake is crucial for bowel health. Fibre provides bulk to the stool and supports the microbiome, the healthy balance of bacteria in the digestive tract. It also aids gut motility, which is the coordination of muscle contractions in the intestines that push food through the digestive process. When making dietary changes, it is recommended to do so gradually. A sudden, significant increase in fibre intake can lead to gastrointestinal issues such as gas, cramping, or bloating. Aim for a gradual increase in fibre-rich foods such as fruits, vegetables, whole grains, and lean meats.
Physical activity is another important factor in relieving constipation. Even if you don't feel like exercising due to constipation, moving your body will help move your bowels. Regular exercise, ideally daily for about 30 minutes, improves bowel motility.
If your constipation is severe or persists over time, it is important to consult a doctor or healthcare provider. They can help determine if any underlying conditions or medications are contributing to the issue and provide guidance on dietary and lifestyle changes.
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Exercise regularly
Exercise is a natural remedy for constipation. The colon responds to physical activity, and good muscle tone is important for regular bowel movements. The abdominal wall muscles and the diaphragm play a crucial role in the process of defecation. If these muscles are weak, they won't be able to do their job effectively.
Regular physical activity can help to relieve and prevent constipation. Walking, running, jogging, swimming, cycling, and swing dancing are all exercises that can help keep the digestive tract healthy. Even a 10- to 15-minute walk several times a day can help the body and digestive system work at their best. It is important to note that exercising right after eating can lead to bloating, gas, and constipation, as the blood flows away from the stomach and towards the heart and muscles. Therefore, it is recommended to wait for some time after a big meal before exercising.
However, it is also important to note that exercise is not a cure-all for constipation. While it can be beneficial, increasing exercise may be more effective for older individuals who tend to be more sedentary than younger people. Additionally, it is crucial to stay hydrated, especially when increasing physical activity, as dehydration can lead to hard and dried-out stools that are challenging to pass.
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Avoid caffeine and alcohol
Caffeine and alcohol are two consumables that can cause and worsen constipation. Caffeine stimulates the muscles in the digestive system to contract, causing a bowel movement. However, it is also a diuretic, meaning it increases urine production and can lead to dehydration. Dehydration is a common cause of constipation as it makes stools harder and more difficult to pass. Therefore, it is recommended to avoid caffeine when constipated.
Some studies have found that high caffeine intake is associated with lower odds of constipation. Caffeine can help regulate colonic motor dysfunction and colonic microbiota disturbances, which are potential causes of constipation. However, these studies have limitations, and further research is needed to establish a clear link. For individuals without constipation, it is advisable to consume caffeinated foods and drinks in moderation to prevent the condition.
Alcohol is a central nervous system (CNS) depressant that affects the body in multiple ways. It interferes with the release of vasopressin, an antidiuretic hormone that helps the body retain fluids by preventing water loss through urine. Without this hormone, the kidneys release more fluid, leading to dehydration, which can cause constipation. Additionally, alcohol can cause an overgrowth of bacteria in the intestines, further contributing to constipation.
Drinks with a higher alcohol content of 15% or more per volume can slow intestinal movement, making it harder for food to pass through the digestive system. The amount and type of alcohol consumed can impact bowel movements, and chronic drinking may contribute to constipation. Therefore, it is advisable to avoid or limit alcohol consumption when dealing with constipation.
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Eat more fruits and vegetables
Constipation can be uncomfortable, but you can help improve your regularity by making changes to your diet and eating habits. A good place to start is by eating more fruits and vegetables, which are high in fibre. Fibre is a major component of foods that relieve constipation, as it adds bulk to the stool and supports the microbiome, or the healthy balance of bacteria in the digestive tract.
Fruits and vegetables that are particularly high in fibre include apples, pears, grapes, blackberries, raspberries, and prunes. These fruits also contain high levels of water, which can help to ease digestion and prevent constipation. When it comes to vegetables, cooked vegetables are a good option, as they are high in insoluble fibre, which adds bulk to stools and promotes more regular bowel movements.
If you are used to eating a diet low in fibre, it is important to gradually add in more high-fibre foods so that your digestive system has a chance to adjust. You can also try incorporating other high-fibre foods, such as whole grains, bran cereal, and pulses, to further increase your fibre intake.
In addition to eating more fruits and vegetables, staying properly hydrated is crucial. Water is essential to helping fibre do its job, so be sure to increase your water intake as you add more fibre to your diet.
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Frequently asked questions
Constipation caused by a diet change can be uncomfortable, but there are several ways to relieve it. Drinking more water, exercising regularly, and eating more fiber are all ways to help relieve constipation.
Prunes and prune juice are well-known remedies for constipation. Foods that are rich in fiber, such as fruits, vegetables, whole grains, and lean meats, can also help relieve constipation.
Caffeine, alcohol, juice, and high-sugar beverages can cause dehydration, which can lead to constipation. Fried foods, processed meats, and refined carbs like white bread and pasta should also be avoided.
Experts recommend a gradual increase in fiber intake, as suddenly eating a lot of fiber can cause gastrointestinal issues. A typical fiber intake for adults is around 25-30 grams for women and 30-38 grams for men.
If your constipation is severe, persistent, or accompanied by other symptoms such as blood in your stool or unintentional weight loss, you should consult a doctor. They can help determine if there is an underlying cause and provide guidance on treatment.
