Brenda Khan
Constipation is a common condition that affects people of all ages and can be caused by dietary and lifestyle factors. It occurs when stool becomes hard and difficult to pass, often due to slow movement through the digestive system. Fortunately, constipation can usually be treated at home with simple dietary and lifestyle changes. This may include increasing fibre intake, staying hydrated, and exercising. For those on a diet, it is important to note that certain weight-loss plans, such as the keto diet, can cause constipation. Therefore, it is crucial to be mindful of the potential impact of dietary changes on bowel movements. Consulting with a dietitian or doctor can provide guidance on how to manage constipation effectively while maintaining a healthy diet.
How to help constipation on a diet
| Characteristics | Values |
|---|---|
| Causes | Dehydration, sedentary lifestyle, gastrointestinal conditions, certain medications, high-fat foods, the keto diet |
| Treatment | Increase fiber intake, drink more water, exercise, BRAT diet, coffee, probiotics, laxatives, stool softeners |
| Foods to avoid | High-fat foods (fried food, processed meats, commercially baked goods), low-fiber foods |
| Foods to eat | High-fiber fruits, whole grains, pulses, prunes and prune juice, bananas, rice, applesauce, toast |
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What You'll Learn
Eat more fibre-rich foods, such as whole grains, pulses, and fruit
Constipation can be uncomfortable, but the good news is that what you eat can make a difference. Fibre is a major component of foods that relieve constipation, so it's important to incorporate more fibre-rich foods into your diet. Aim for 25–30 grams of fibre a day if you're a woman, and 30–38 grams if you're a man.
Whole grains are an excellent source of fibre. A full serving of whole grains (16 grams) can provide up to 3 grams of fibre. Examples of whole grains include oatmeal, whole wheat bread, brown rice, quinoa, and barley. These grains are packed with nutrients and can help add fibre to your diet.
Fruits like prunes are also effective in relieving constipation due to their unique ingredients. Applesauce is another fruit option that can help with constipation. Bananas are also recommended by dietitians for digestive issues.
Pulses, which include beans, lentils, and chickpeas, are another great source of fibre. They are high in both soluble and insoluble fibre, which can help add bulk to your stool and promote regularity. Additionally, they are a good source of protein and other nutrients.
It's important to remember that if you're not used to eating a lot of fibre, it's best to increase your fibre intake gradually. Adding too much fibre too quickly can lead to gastrointestinal symptoms like gas, cramping, or bloating. So, take it slow and give your digestive system time to adjust to your new fibre-rich diet.
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Stay hydrated by drinking water and unsweetened juices
Staying hydrated is essential when dealing with constipation. Dehydration is a common cause of constipation, as it results in hard, dry, and lumpy stools that are difficult to pass. Drinking plenty of water can help ease or resolve these symptoms. Water is essential for hydration, and staying hydrated helps keep the stool soft and easy to pass.
Fruit and vegetable juices are also an excellent way to stay hydrated and relieve constipation. These juices contain water, nutrients, and dietary fiber, which can help regulate bowel movements. The fiber in these juices can help bulk up stools, while the water helps to soften them, making them easier to pass. Juices with naturally occurring sorbitol, including prune, apple, and pear juices, are particularly effective in relieving constipation. Prune juice, for example, contains sorbitol, which softens stools, and also has a laxative effect. Apple juice may provide a gentle laxative effect, but large doses may cause intestinal discomfort.
When making juices at home, adding ingredients like fiber can further boost constipation relief. People can increase the fiber content of homemade juices by keeping the skin on apples, adding the pulp back into the juice, or adding high-fiber fruits like berries. It is important to note that drinking too much juice may cause digestive discomfort and even worsen constipation. Therefore, it is recommended to start with small quantities of juice, such as a quarter or half serving during the first few days, and gradually increase the intake over a few days or weeks.
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Avoid high-fat foods like fried food, cheese, and processed meats
Fried food, cheese, and processed meats are all high-fat foods that can cause constipation. Fats are difficult for the body to digest and take a long time to break down. High-fat foods are often low in fibre, which is essential for healthy bowel movements. Consuming too much fat can therefore delay motility and cause constipation.
Fried foods, such as french fries, are full of fat and hard to digest. They can slow down digestion and reduce the total amount of fibre consumed per day. They also tend to contain large amounts of salt, which can lower the water content of your stool, drying it up and making it harder to pass.
Cheese is another high-fat food that can cause constipation. In addition to being low in fibre, cheese contains proteins that can slow down bowel movements and lead to inflammation. Dairy is a common cause of constipation for some people, and cheese is a particular culprit.
Processed meats, such as pepperoni or salami, are also high in fat and low in fibre. Like fried foods, they can slow digestion and reduce the total amount of fibre consumed. This can further increase the risk of constipation.
To prevent constipation, it is important to limit the consumption of high-fat, low-fibre foods. Instead, focus on eating plenty of high-fibre foods, such as fruits, whole grains, and pulses, which can help ease and prevent constipation. Staying properly hydrated by drinking enough water is also essential, as it helps fibre do its job.
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Try the BRAT diet: bananas, rice, applesauce, and toast
The BRAT diet—which stands for bananas, rice, applesauce, and toast—is recommended by dietitians for a range of digestive issues, including constipation and diarrhea. The foods included in the BRAT diet are low in protein, fat, and fiber, making them easy to digest. Bananas, for example, contain pectin, a starch that is beneficial for the digestive tract. A 2019 systematic review detailed several studies that found that green banana pulp may reduce both diarrhea and constipation in children. Similarly, a 2023 study found that cooked green bananas can help treat diarrhea in children under five.
However, it is important to note that the BRAT diet is not recommended for long-term use as it may lead to malnutrition and low energy due to insufficient calories and vital nutrients. The International Foundation for Gastrointestinal Disorders (IFFGD) states that the BRAT diet should be avoided for extended periods because it has a limited nutritional profile. Instead, people should opt for more nutritionally balanced eating plans.
If you are experiencing constipation, it is recommended to increase your fiber intake. Fiber-rich foods include vegetables, seeds, whole grains, and high-fiber fruits. It is also important to stay hydrated by drinking plenty of water. In addition to water, prune juice can also help relieve constipation. However, it is always advisable to consult a healthcare professional or a dietitian before making significant dietary changes.
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Exercise to help stimulate your bowels
Exercise is a natural remedy for constipation. Moving your body can help to move your bowels. Even if you don't feel like exercising, getting up and moving can help to get your bowels moving. A regular walking plan can help the body and digestive system work at their best. A brisk 30-minute walk can do wonders for your digestive system. If you are already fit, you might choose aerobic exercise: running, jogging, swimming, or swing dancing, for example. All of these exercises can help keep the digestive tract healthy.
Cardio exercises that get your blood pumping are a simple form of physical activity to help avoid constipation. Whether it’s running, swimming, cycling, or dancing, a cardio workout will increase your breathing, boost your heart rate, and stimulate your bowels.
Yoga is another great way to help get your bowels moving and relieve constipation. Certain yoga poses work to massage the digestive tract and help move stool through your intestines, particularly those that involve sustained twisting of your torso or crunching of your stomach muscles. Here is a pose you can try:
- Lie flat on your back with your legs fully extended in front of you.
- Slowly raise your right knee up to your chest and hold it in place with your arms for a count of 20 breaths.
- Stretch your left leg out straight. Keeping your shoulders pressed against the floor, move your right knee across your body to the left and look toward your right.
- Hold this position for 20 breaths and then release.
- Repeat the same process on the opposite side of your body.
However, it is important to note that exercising right after eating can lead to bloating, gas, and constipation. This is because when you exercise, blood flows away from your stomach and to your heart and muscles instead. Since the strength of your gut's muscle contractions depends on how much blood it has, less blood in the GI tract means weaker contractions and the food will move sluggishly through your intestines.
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Frequently asked questions
Drinking plenty of water and consuming foods that are high in fiber, such as whole grains, pulses, and fruits, can help relieve constipation.
High-fat foods, such as those rich in oil, butter, and grease, can contribute to constipation. Cheese is also a common culprit. It is recommended to avoid foods with little to no fiber.
The BRAT diet, consisting of bananas, rice, applesauce, and toast, is recommended by dietitians for digestive issues, including constipation. Intermittent fasting may also help regulate bowel movements, but it can vary depending on the schedule chosen.
Yes, drinking coffee can stimulate bowel movements and help relieve constipation.
If simple diet and lifestyle changes are not effective, you can consult a pharmacist or doctor, who may recommend laxatives or other short-term treatments.
