Madeleine Hull
Constipation is a common complication that can be caused by a variety of factors, including diet, physical inactivity, and underlying medical conditions. While a liquid diet alone may not be a cure-all for constipation, increasing fluid intake is recommended to help keep stools soft and easy to pass. In addition to staying hydrated, dietary fiber is crucial in preventing and relieving constipation. A high-fiber diet supports a healthy gut microbiome and improves gut motility, making it easier to have regular bowel movements. For those experiencing chronic constipation, it is recommended to consult with a dietitian to develop a personalized plan that gradually increases fiber intake and incorporates physical activity, as making abrupt dietary changes can lead to gastrointestinal discomfort.
| Characteristics | Values |
|---|---|
| Liquid diet | Can help with constipation |
| High-fiber liquid diet | Can help with chronic constipation |
| High-fiber liquid diet | Can increase the number of normal bowel movements per week |
| High-fiber liquid diet | Can reduce the need for constipation treatment |
| High-fiber liquid diet | May be beneficial for patients with underlying neurological diseases |
| Adequate hydration | Helps to prevent constipation |
| High-fat foods | Can contribute to constipation |
| Keto diet | Can cause constipation due to high-fat content |
| BRAT diet | Can help with constipation and diarrhea |
| Intermittent fasting | May have variable effects on bowel movement regularity |
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What You'll Learn
High-fibre liquid diets
A liquid diet may help with constipation, but it is important to consult a healthcare professional before starting any new diet, especially if you have an underlying health condition.
A high-fibre liquid diet can be achieved by blending high-fibre foods with liquids. Examples of high-fibre foods include:
- Chia seeds
- Kidney beans
- Lentils
- Oats
- Avocado
- Strawberries
- Cruciferous vegetables, such as broccoli
It is important to note that dietary changes should be made gradually. Introducing too much fibre at once can lead to gastrointestinal issues such as bloating, cramping, and gas. It is also crucial to increase water intake when consuming more fibre, as fibre pulls water into the digestive tract. Adequate hydration ensures that the fibre can effectively soften stools and promote regular bowel movements.
For those receiving enteral nutrition, constipation is a common complication, and a high-fibre liquid diet may be beneficial. In a survey of healthcare providers, the use of a high-fibre liquid diet resulted in an increase in normal bowel movements per week and a decrease in constipation treatment.
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Recommended liquids
Staying hydrated is essential for helping with constipation. Water is the best drink for constipation as it helps keep the stool soft so it can easily pass through the gut. The recommended amount of water is 2.5 litres or 12 glasses a day.
Hot beverages, especially caffeinated ones like coffee or tea, can also help with constipation. The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels. Senna tea is a particularly good option for constipation relief as it is a stimulant laxative that helps the digestive tract contract.
Fruit juices, especially prune juice, can help with constipation. Soluble fibres like pectin, which are often added to juice, help to soften hard stool. Lemon juice is also a cleansing way to encourage bowel movements. Drinking a glass of water mixed with the juice of half a lemon before bed and when you wake up can help relieve constipation.
Probiotic drinks can also help support gut health and may help with constipation. Fermented drinks like kombucha and kefir are natural sources of probiotics.
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Foods to avoid
While a liquid diet may help with constipation, it is important to be mindful of what you consume. Here are some foods to avoid to prevent and relieve constipation:
Fried and processed foods:
Fried foods, such as commercially baked goods, are often high in fat and low in fiber. This includes foods rich in oil, butter, and grease. These foods can be hard to digest and slow down the movement of food through your colon, leading to constipation.
Dairy products:
While dairy is generally a good source of probiotics, excessive consumption of cheese and milk can contribute to constipation. Opt for yogurt with live bacteria or probiotics, which can help support your digestive system and relieve constipation.
Refined carbohydrates:
Pastries, cookies, and other desserts made with refined flour or sugar are low in fiber and fluids, and high in fat. These treats can worsen constipation, so it's best to indulge in them occasionally rather than regularly.
High-protein, low-fiber foods:
Meats like steak and foods that are high in protein but low in fiber can contribute to constipation. Balance your diet by pairing these foods with high-fiber sides, such as broccoli or spinach with tomatoes.
Alcohol:
Like coffee, alcohol can make it difficult for your body to retain water, leading to dehydration. Dehydration can, in turn, cause hard, dry stools that are difficult to pass. If you choose to drink alcohol, remember to stay hydrated by drinking plenty of water alongside it.
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The BRAT diet
While a liquid diet may help with constipation, it is important to consult a doctor or dietitian before making any dietary changes. The BRAT diet, which stands for Bananas, Rice, Applesauce, and Toast, is a diet that was previously recommended for digestive issues like constipation and diarrhoea. The diet includes bland, low-fibre, and starchy foods that are gentle on the stomach and can help solidify stools. Bananas, for example, are rich in fibre and a naturally occurring sugar alcohol called sorbitol, which can induce a bowel movement.
However, the BRAT diet is no longer widely recommended due to its restrictiveness and the risk of nutritional and calorie deficiencies. It is low in protein, fat, and fibre, which makes it easy to digest but can also lead to malnutrition and low energy if followed for extended periods. The International Foundation for Gastrointestinal Disorders (IFFGD) advises against long-term use due to its limited nutritional profile.
Instead of the BRAT diet, experts recommend a more well-rounded approach to treating constipation. This includes staying hydrated, as water helps fibre work effectively in the body. It is also important to increase physical activity, as this aids in bowel movement.
For those experiencing constipation, it is advisable to consult a dietitian who can help create a fibre-rich eating plan. A typical fibre goal is 25-30 grams per day for women and 30-38 grams for men, but it is important to increase fibre intake gradually to avoid gastrointestinal symptoms like gas and bloating.
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Physical activity
Walking is a simple yet effective form of exercise for constipation relief. Research has shown that walking for an hour every day at 60% of the maximum heart rate can improve the condition of sedentary young individuals with chronic constipation. Even a 10- to 15-minute walk several times a day can help the body and digestive system work optimally. For those who are already fit, aerobic exercise such as running, jogging, swimming, or cycling can be beneficial. Yoga and Pilates, which involve various postures and deep breathing exercises, can also help stimulate the digestive system and relieve constipation. Simple actions like taking the stairs instead of the elevator or parking further from your destination can contribute to daily physical activity levels.
The exact mechanism by which exercise helps manage and prevent constipation is still unclear. However, it is suggested that exercise affects colonic motility and accelerates gut transit. Exercise may also stimulate the gut mechanically through bouncing, upright posture, gravity, and contraction of the abdominal muscles, helping stools move into the rectum. Additionally, the increase in energy expenditure during physical activity can influence energy intake and the need for increasing dietary fiber intake.
It is important to note that exercise should be complemented with a balanced diet to promote healthy digestion and relieve constipation. Increasing fiber and fluid intake is crucial, as fiber helps maintain regular bowel movements and soften stools, while fluids assist in stool softening. However, in some cases, increasing fiber intake may lead to gassiness and discomfort. Therefore, it is always advisable to consult a healthcare professional before making significant dietary changes or starting a new exercise regime.
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Frequently asked questions
A liquid diet can help with constipation, but it is important to ensure that it is a high-fibre liquid diet. Fibre is a major component of foods that relieve constipation, and it is important to increase your hydration as you increase your fibre intake.
Liquids that can help with constipation include water, prune juice, warm juices, decaffeinated teas, and hot lemonade.
Foods that can help with constipation include prunes, bananas, rice, applesauce, toast, and high-fibre foods such as hot or cold cereal, whole-wheat toast, and fruit.
Foods that can make constipation worse include high-fat foods such as fried foods, processed meats, commercially baked goods, and other items high in oil, butter, and grease.
The amount of fibre you should be eating depends on your individual needs, so it is important to talk to a healthcare professional. However, a typical approach works up to 25–30 grams of fibre a day for women and 30–38 grams for men.
