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What To Eat Or Drink When Constipated

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Written By: Gopi Karelia | Edited By: Sonia Bhaskar | February 02, 2018 11:51 AM | Food

The 2015 hit movie Piku highlighted the struggle of Pikus father Bhaskor Banerjee to deal with chronic constipation. It is something that 22% of Indias adult population suffers from. According to a recent survey by healthcare firm Abbott, constipation is emerging to be one of the most common medical problems in India after common cold and cough. People with irregular diet patterns, increasing consumption of junk foods, low intake of water and unhealthy lifestyle habits are more likely to suffer from infrequent bowel movement or face tremendous difficulty in passing stool, experts point out. Various lifestyle disorders like diabetes and hypertension are also associated with symptoms of constipation, the survey noted.

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The study succeeds in highlighting the issue existing around constipation. One of the key aspects being how people neglect the problem and delay seeking medical help. In fact, constipation can be completely avoided by leading a healthy life style, eating right, embracing physical exercises, having ample of water to keep body hydrated. However, anyone can face the issue but it should be managed or treated early to avoid complications later on, Medicare Hospital coloproctologist Kushal Mital said.

Here are some drinks that may help you rectify the bowel movement:

  • Mint or Ginger Tea

Eat Foods High In Insoluble Fiber

Speaking of fiber, it’s often the other puzzle piece needed to get things moving down the track. You’ll want to be cognizant of what kind of fiber you’re eating, however: Both soluble and insoluble fiber are good for you, but it’s insoluble fiber that will really help to alleviate constipation.

“Fiber promotes motility, or movement of food through the digestive tract,” says Wilson. You want to aim to get 25 to 30 grams of fiber per day. But be careful, she cautions. “If you’re getting too much fiber, you may feel overly bloated, full, or gassy, so start slow with 20 grams the first week and increase from there, making sure your water increases as well.”

Where to get insoluble fiber from food? Naturally, you’ll get a lot of insoluble fiber from whole grain bread, cereals, legumes, nuts, fruits, and vegetables.

Fruits and Veggies

Although some veggies and fruits are higher in fiber than others, don’t get too caught up in that, Wilson advises. “Don’t focus excessively if an orange is a better source of fiber than an applebut rather focus on getting five servings of fruit and vegetables every day,” she says.

Whole Grains

With breads and grains, make healthy swaps to your typical grain game. Choose whole grain breads, quinoa, oats, and brown rice, and even swap in legumes for meat every now and then to keep you more regular.


Drink More Water For Constipation

She also stresses the importance of adequate hydration. Water is essential to helping fiber work its magic.

The large intestine draws water out of the stool before its passed out of the body. So if you are dehydrated due to exercise, hot weather, a medical condition or just not drinking enough water, you can end up with hard, dried-out stool that is more difficult to pass.

As you increase your dietary fiber, its important to increase your hydration at the same time, she advises.

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How To Relieve Constipation

Exercise regularly. Drink more water and eat more fiber. Try to walk, swim, or do something active at least 3 or 4 times a week.

If you feel the urge to go to the bathroom, go. Do not wait or hold it in.

You can also train your bowels to be more regular. It may help to go to the bathroom every day at the same time. For many people, this is after breakfast or dinner.

Best Fruits For Constipation

Pin on Natural Remedies

Fruits are a great food for constipation. Most are an excellent source of dietary fiber and also provide a host of nutritional benefits.

Both fresh and dried options are good. Some, like prunes, contain cellulose that not only increases the amount of water in stools but also promotes fermentation that adds to the stool weight.

Others, like apples and pears, contain pectin that also increases water volumes while speeding the movement of stools through the intestine.

Here are some fresh fruits that can ease constipation:

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Feeling Heavy And Sluggish From Constipation Take A Closer Look At This List Of Foods That Make You Poop

When you need a little help with constipation, look to your diet to get things moving! Fresh produce and hearty beans are some of the high-fiber foods that make you poop.

Whether youre experiencing the discomfort of constipation or simply want to feel lighter, eating foods high in fiber and other nutrients can get you feeling better fast.

Potential Causes Of Constipation

Various causes of constipation include:

  • Iron supplements
  • Hashimotos or hypothyroid disease
  • Impeded detox pathways and/or sluggish lymphatic system
  • Deficient glutathione
  • A diet too high in Vitamin A
  • Eating foods the body doesnt digest well
  • Aggravating compounds like lectins

Read this post to learn about more causes and solutions for constipation.

Also consider taking a quality digestive enzyme with your meals. Or use digestive bitters or Betaine HCl with Pepsin all of which help our foods to digest properly.

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Chia Seeds Or Flaxseeds

Chia seeds and flaxseeds are an easy way to add more fiber into your diet, says Sam. Sprinkling a spoonful of each into your smoothie, oatmeal, or yogurt, or using it as a salad topping, can give a low-fiber meal the extra poop-producing power it needs.

Per 1-ounce serving chia seeds: 138 calories, 9 g fat , 12 g carbs, 0 g sugar, 5 mg sodium, 10 g fiber, 5 g protein.

Per 1-ounce serving flaxseeds: 152 calories, 12 g fat , 8 g carbs, 0 g sugar, 9 mg sodium, 8 g fiber, 5 g protein.

Other Health Benefits Of Olive Oil

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Olive oil is not only helpful for constipation but appears to have other health benefits too.

It is a staple in the Mediterranean diet, and this diet is linked to a lower risk of certain diseases and longer life.

Olive oil contains phenolic compounds that have anti-inflammatory, antimicrobial, and antioxidant effects.

It may help lower the risk of degenerative conditions such as Alzheimers or Parkinsons disease as well as diabetes, heart disease, certain cancers, and arthritis.

The recommend taking olive oil for better heart health due to its heart-healthy monounsaturated fats.

The Dietary Guidelines for Americans 2015-2020 that for adults over the age of 19 years, 20 to 35 percent of calories should come from fats each day, and less than 10 percent of those should be saturated fats.

Olive oil also contains vitamin E, an important nutrient that helps prevent the production of free radicals and plays a role in supporting the immune system, among other functions.

Although different kinds of olive oil are available in stores, extra virgin olive oil may have the most health benefits. When an oil is labeled extra virgin, it means the fruit was simply pressed to extract the oil.

Other types such as light olive oil may have been extracted with chemicals or other processes. This can refine and filter out some of the natural olive compounds.

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Does Not Having Regular Bowel Movements Cause Toxins To Build Up In My Body And Make Me Sick

Dont worry, this usually isnt the case. Although your colon holds on to stool longer when you are constipated and you may feel uncomfortable, the colon is an expandable container for your waste. There is possibly a slight risk of a bacterial infection if waste gets into an existing wound in the colon or rectum.

When Should I Call My Doctor

  • Constipation is a new problem for you.
  • You see blood in your stool.
  • You are losing weight unintentionally.
  • You have severe pain with bowel movements.
  • Your constipation has lasted more than three weeks.
  • You have symptoms of outlet dysfunction constipation.

Remember, talk openly and honestly with your doctor about your bowel movements and any questions or concerns you may have. Pooping is something we all should be doing. Constipation may be a temporary situation, a long-term problem or a sign of a more serious condition. Be safe. See your doctor, especially if youve noticed a change in your bowel pattern or if your life is being ruled by your bowels.

Last reviewed by a Cleveland Clinic medical professional on 11/07/2019.


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Improving The Gut Microbiome To Prevent Constipation

The gut microbiome is a collection of bacteria, yeasts, and viruses that live in your intestines. These microorganisms do a lot to keep you healthy, like help break down your food, make vitamins, and assist in regulating your immune system.

Theyre an important part of making sure food moves through your digestive system at the right pace, too.

One of the best things you can do to keep your microbiome in good shape is to regularly consume prebiotics and probiotics.

At Gut Power, we incorporate high quality prebiotics and probiotics into all our drink mixes to help support your digestive system.

When it comes to constipation, our prebiotic really shines.

Eat Ripe Or Dried Fruits


Ripe fruits like juicy peaches, apricots, and pears are excellent sources of fiber, and theyre easily digestible. Prunes, dates, raisins, and figs are all loaded with fiber, too, if youd rather have a dried fruit snack. The new darling of the gastrointestinal world is kiwi. Astudy published in The American Journal of Gastroenterology in 2021 found that two kiwis per day were not only more enjoyable to eat than prunes and psyllium but also more effective at getting things moving in the bowels.

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Constipation Symptoms And Causes

Constipation is a pressing digestive issue that affects your bowel movement. How often you have a bowel movement is subjective however, fewer than two to three weekly bowel movements is a conventional description of constipation. At least one bowel movement daily is considered normal however, two or three would be better.

It becomes a concern when you fail to have a bowel movement for longer than three days. After three days, the stool is far more difficult to pass. Other common constipation symptoms include:

  • Abdominal pains
  • Gas and bloating

The most common cause of constipation is a low-fiber diet. Other causes include inadequate fluid, lack of physical activity, ignoring the urge to have a bowel movement, or taking medications such as diuretics, anticonvulsants, antidepressants, antispasmodics, iron supplements, blood pressure medications, antacids, anti-Parkinson√Ęs disease drugs, or pain medications like narcotics.

It can also be a symptom of a specific condition or disease, such as diabetes, kidney disease, multiple sclerosis, stroke, hyperthyroidism, pituitary disorders, diverticulosis, irritable bowel syndrome , an imbalance of gut bacteria , or colon cancer.

How To Treat Severe Bloating And Constipation:

There are several common treatments for constipation and constipation related bloating, including:

  • Fiber supplements or stool softeners can help. Among these are docusate sodium , psyllium , and methylcellulose .
  • Use a mild laxative. A good example is polyethylene glycol 3350 .
  • Exercise regularly. To help reduce the build-up of gas in the digestive tract, take a walk or twist side-to-side.
  • The over-the-counter medicine simethicone can be taken. It is sold under the names Gas-X and Mylanta Gas. It is useful for reducing bloating.
  • Lactose intolerant people should take lactose tablets. You can take these to aid digestion of lactose, a sugar naturally occurring in dairy products.
  • Eat Fiber rich foods. These include yogurt and prunes etc.

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Difference Between Bloating And Constipation:

Bloating is one of the symptoms of constipation.

John Hopkins Medicine

It feels like someone has inflated you like a balloon when you are bloating. Constipation can lead to this symptom. The condition of constipation occurs when you have trouble passing a bowel movement or when your bowel movements are infrequent. In both cases, pain and discomfort are present. Fortunately, both can be treated.

Constipation is a syndrome that can cause a number of symptoms related to bowel movements. Some of these symptoms are:

  • Having trouble passing a complete bowel movement
  • The person has fewer than three complete bowel movements a week
  • Having hard stools
  • significant straining when having a bowel movement

You may also have difficulty passing air and gas if you cannot pass stools. As your stool remains in the intestine for longer, bacteria can release more gas. Bloating and constipation can cause additional symptoms, including nausea and back pain. Bloating is not an uncommon problem. Roughly 30% of adults generally experience bloating. Bloating does more than make it difficult to zip up your jeans. It can cause abdominal pain, anxiety, and discomfort.

What Are The Signs & Symptoms Of Constipation

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Different people have different bathroom habits. So someone who doesn’t have a bowel movement every day isn’t necessarily constipated. One person might go three times a day, while another might go once every 23 days.

But if you’re going less than you normally do, or if it’s often hard or painful to go, you might be constipated. A person with constipation might:

  • feel full or bloated
  • feel pain when having a bowel movement
  • have to strain a lot to have a bowel movement
  • notice a little blood on the toilet paper or in the toilet

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Beets In Constipation Smoothie

The smoothie recipe in this article is built on how well beets actually work to relieve constipation.

Clients and family members Ive worked with over the last few years have found beets to be the most helpful food to relieve their constipation!

Even foods high in insoluble fiber dont necessarily relieve constipation. Relief is subjective, based on additional food qualities , aspects of digestion and real life experience: Beets reliably work when other high fiber foods do not.

So what makes beets more than a great source of insoluble fiber? Why are beets so great at relieving constipation?

Full of iron, calcium, B vitamins, vitamin C, magnesium, potassium, manganese, antioxidants and specifically betanin, beets cleanse the liver.

Beets improve liver function by increasing enzyme activity and thinning bile. Otherwise, bile can become sluggish or stagnant. Thinned bile is able to flow more freely through the liver and into the small intestine, absorbing toxins and heavy metals and ushering them out of the body.

Beets assist in the livers Phase 2 detoxification process. The rare betalain pigments in beets help to break down toxins that are bound to other molecules so they can be excreted from the body. Beets also exhibit major anti-inflammatory capabilities.

What Is Constipation

Constipation is the medical term for when a person has a reduction in bowel movements or difficulty passing stool.

Everyones bowel habits are different, but constipated people usually have fewer than three bowel movements per week.

Constipation is common. In the United States, around

Aside from having fewer than three bowel movements per week, people with constipation may also experience the following symptoms:

  • hard, dry, or lumpy stools
  • stools that look like small stones or marbles
  • pain and discomfort during bowel movements
  • a feeling of being unable to empty the bowels fully
  • a loss of appetite due to a continual sense of fullness
  • a slightly swollen abdomen

A person may also notice small streaks of bright red blood in the stools or on toilet paper after wiping.

Peoples bowels respond to foods differently. However, the following may help to relieve constipation.

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When To See A Doctor

Langer recommends seeking medical help if you are experiencing symptoms of constipation for three consecutive months. “At this point, it is considered chronic and it’s time to seek medical help,” she says.

According to Jones, constipation may also be a sign of other underlying medical issues like:

  • Pelvic floor disorder

  • Inflammatory bowel disease

You should also immediately seek medical help if you are experiencing constipation and notice blood in your stool, as this may be an indicator of a more serious medical problem such as .

Foods To Avoid While Constipated

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Relieving constipation isn’t always about adding new foods to your diet. Instead, you may want to limit or avoid foods as well, like:

Consuming fiber on a regular basis keeps things moving, but eating too many fiber-rich foods may make matters worse. Eating more than 70 grams of fiber per day and not drinking enough water can cause gastrointestinal issues like constipation, bloating, gas, or diarrhea.

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Foods That Make You Constipated

Constipation can occur for a number of reasons: A lack of exercise, ignoring the urge to go, and certain medications and supplements can be to blame. However, your diet is typically the primary culpritand certain foods are harder on the body than others. To help you keep things moving on the reg, we’ve tracked down common foods that make you constipated. And to cover all our bases, we’ve also included a number of eats that will worsen your symptoms if you’re already backed up.

Constipation Relief And Prevention

One of the healthiest steps you can take is choosing foods that relieve constipation or prevent it in the first place. You may already turn to foods that relieve constipation, such as bran cereal or prune juice. But if you dont yet have constipation symptoms, you dont need to wait until they start to begin eating healthier.

You can get constipation relief or work to prevent constipation now with the right moves. Follow these dos and donts.

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