Milly Gaines
Dieting can cause constipation due to various reasons. Constipation is defined as having fewer than three spontaneous bowel movements per week that are difficult to pass. A drastic cutback in food intake can lead to constipation, regardless of fiber intake. Certain diets, such as the keto diet, can cause constipation due to the absence of carbs and reduced fiber intake. Low-fat diets can also lead to constipation as they do not stimulate the gastrocolic reflex, which is responsible for triggering the colon to make room for incoming food. Additionally, diets low in fiber, such as those that include refined flours and eggs, can contribute to constipation. To prevent constipation while dieting, it is important to ensure adequate fiber and water intake, as well as regular physical activity.
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What You'll Learn
Low-fat diets
Constipation can be caused by various factors, and in many cases, diet plays a crucial role. While dietary changes can help relieve constipation, certain diets, such as low-fat diets, may contribute to this condition.
When following a low-fat diet, the absence of consolidated meals or foods containing some fat can affect the gastrocolic reflex. This reflex is a communication signal to the colon, indicating that a significant amount of food has entered the system. As a result, the colon increases its motility to make room for the incoming food. However, on a low-fat diet, meals may not trigger as strong of a digestive response, leading to constipation.
Additionally, the type of fat consumed is important. Unsaturated fats, found in foods like avocados, nuts, seeds, and fatty fish like salmon, are recommended over saturated and trans fats. These healthy fats can help stimulate the gastrocolic reflex and promote regular bowel movements.
Furthermore, low-fat diets may inadvertently lead to a reduction in fiber intake, as high-fat foods tend to be paired with fiber sources. Fiber is essential for relieving constipation, as it adds bulk to the stool and supports the healthy balance of bacteria in the digestive tract. It also aids gut motility, ensuring the coordinated movement of food through the intestines. Therefore, it is crucial to ensure adequate fiber intake, aiming for 25-38 grams per day for adults, with the advice of reducing fiber intake coming from a doctor.
To prevent constipation while on a low-fat diet, it is recommended to include healthy fats with meals and focus on fiber-rich foods such as beans and legumes, vegetables, fruits, whole grains, and nuts. Staying hydrated by drinking plenty of water and other fluids is also crucial, as dehydration can increase the risk of constipation. Additionally, regular exercise plays a vital role in maintaining bowel regularity, as it helps food move more quickly through the colon.
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Lack of fibre
Dieting can cause constipation due to a lack of fibre. Fibre is the indigestible part of plants and is usually categorised into two groups based on solubility: insoluble fibre and soluble fibre. Insoluble fibre, found in wheat bran, vegetables, and whole grains, does not break down as it passes through the digestive system. Soluble fibre is found in oat bran, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables. Most fibre-rich foods contain a mixture of both types. Fibre is essential for a healthy diet and is required for normal bowel movements. It increases stool weight and makes stools softer, aiding in water retention in the colon and resulting in stools that are easier to pass. Fibre also supports a 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.
A lack of fibre in the diet can lead to constipation. This is because fibre adds bulk to the stool and provides other digestive benefits. It is recommended that individuals eat between 18 and 30 grams of fibre per day, but most people eat less than half of this amount. Increasing fibre intake can help prevent and treat constipation in many cases. However, simply adding more fibre to the diet may not be effective for everyone. Some studies have shown that reducing fibre intake can improve constipation symptoms, especially for those with irritable bowel syndrome (IBS) or chronic idiopathic constipation. Excessive fibre intake can also lead to gastrointestinal discomfort, bloating, and constipation in some cases.
When increasing fibre intake, it is important to do so gradually and in conjunction with increased hydration and physical activity. Fibre-rich foods include fruits, vegetables, legumes, whole grains, nuts, and seeds. Prunes and prune juice are particularly effective in relieving constipation due to their high fibre content and the presence of sorbitol, a naturally occurring sugar alcohol that can stimulate bowel movements.
If you are experiencing constipation due to a lack of fibre, it is recommended to increase your fibre intake gradually and ensure adequate hydration and physical activity. If constipation persists or is accompanied by severe pain, blood in the stool, or other concerning symptoms, it is important to consult a healthcare professional.
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Dehydration
When dehydrated, the body attempts to conserve water by absorbing fluids within the intestines. This fluid absorption results in reduced water content in the gastrointestinal tract, leading to hard and dry stools. Additionally, dehydration can slow down stool movement through the intestines, allowing more time for water to be reabsorbed from the stool. As a result, the stool becomes even drier and harder to pass, causing constipation.
The risk of constipation increases with dehydration, but it is not the sole contributing factor. Lifestyle choices, such as reduced physical activity and inadequate fibre intake, can also lead to constipation. To prevent dehydration-induced constipation, it is essential to maintain proper hydration by drinking enough water and consuming fluids with electrolytes, especially during hot weather or illness.
Certain diets that restrict specific foods or promote the consumption of highly processed meals and artificial sweeteners can also increase the likelihood of constipation. For example, the keto diet, which involves reducing carbohydrate intake and increasing protein and fat consumption, may slow down the speed at which food moves through the digestive system, leading to constipation.
To alleviate constipation caused by dehydration and dieting practices, it is recommended to increase fluid intake, engage in regular physical activity, and ensure adequate fibre intake. Consulting a healthcare professional can provide personalised advice on meal planning and fibre intake to help prevent and manage constipation effectively.
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Lifestyle changes
Dieting can cause constipation due to various reasons, such as drastic cutbacks in food intake, a sudden reduction in calorie intake, or the exclusion of many food groups. To relieve constipation, you can make the following lifestyle changes:
Eat more fibre-rich foods
Fibre is a crucial component of a healthy diet and can help relieve constipation. Aim for 18 to 30 grams of fibre per day, gradually increasing your intake to avoid gastrointestinal issues such as gas, cramping, or bloating. Include fruits, vegetables, legumes, whole grains, and bran in your diet. Fruits with seeds, such as strawberries, are particularly high in fibre.
Stay hydrated
Increase your water intake as you up your fibre consumption. Aim for eight 8-ounce glasses of water per day. Avoid caffeine-containing liquids as they can contribute to dehydration.
Exercise regularly
Physical activity is essential for promoting bowel movements. Even a simple walk after a meal can help.
Include healthy fats
If you've switched to a low-fat diet, include healthy fats in your meals. Avocados, nut butters, pumpkin or sunflower seeds, tahini, hummus, olive oil, and fatty fish like salmon are good choices.
Take magnesium supplements
Magnesium supplements of 400 to 800 milligrams, taken at night, can help relieve constipation. However, consult a doctor before taking any supplements, especially if you have impaired kidney function.
Consult a dietitian
If constipation persists, consider consulting a dietitian to create a fibre-rich, long-term eating plan tailored to your needs.
Remember, it's important to make sustainable dietary changes and ensure your weight loss plan is well-balanced and includes adequate fibre and water intake.
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Keto diets
The keto diet is a high-fat, moderate-protein, and extremely low-carbohydrate diet. The diet typically consists of 70% to 80% fats, 10% to 20% proteins, and only 5% to 10% carbohydrates. This is a drastic change from the standard American diet, which is typically high in carbohydrates.
Constipation is a common side effect of the keto diet. This is due to the absence of carbohydrates and fiber-rich foods in the diet. Carbohydrates like fruits, whole grains, and starchy vegetables are some of the most common sources of fiber in the diet. When following the keto diet, people are advised to limit their carbohydrate intake to 20 to 50 grams per day, which is significantly lower than the recommended intake of 225 to 325 grams of carbohydrates per day. As a result, people on the keto diet may not be consuming enough fiber, which is essential for maintaining healthy bowel movements.
In addition to the low carbohydrate intake, the keto diet may also be difficult for some people to digest due to the high-fat content. The diet typically includes large amounts of nuts, low-starch vegetables, and full-fat dairy products, which are notoriously difficult to digest. These factors can contribute to constipation.
To reduce the risk of constipation while on the keto diet, it is recommended to include more whole, high-fiber foods in the diet, such as leafy greens, asparagus, and mushrooms. Staying well-hydrated and getting enough exercise can also help prevent constipation. If constipation persists, it is advised to consult a doctor, who may recommend dietary changes or prescription medications to get the gastrointestinal tract back in working order.
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Frequently asked questions
Constipation can be caused by a combination of factors, including diet, exercise, GI motility and even mood. Dieting can lead to constipation because of the types of foods that are restricted or reduced. For example, drastic cutbacks in the amount of food you eat can lead to constipation, regardless of whether you prioritise fibre intake. Fibre is a major component of foods that relieve constipation, and of stool itself. Fibre supports the microbiome, the healthy balance of bacteria in the digestive tract, and helps gut motility.
Foods that are very high in salt may contribute to constipation by worsening dehydration. When people eat a lot of salt but do not get enough fluids, the body pulls moisture from the colon, causing the stool to become dry and difficult to pass. Salty foods that could have this effect include pizza, processed meats, and commercially baked goods.
The keto diet may help you burn fat and reduce your carb intake, but it can also cause constipation. This is because your body is getting used to digesting fewer carbs and more fat. If you are following the keto diet, ensure you are eating enough fibre from keto-friendly foods like non-starchy vegetables.
To prevent or relieve constipation, try eating more fibre and staying hydrated. Foods that can help include prunes, apples, pears, and fatty foods like avocados, nut butters, pumpkin or sunflower seeds, tahini, hummus, olive oil, and fatty fish like salmon.
