Eat More Liquid Foods Like Soup
What is the quickest relief for constipation? Another excellent example of fast relief is to introduce liquid foods into your diet. The most obvious example is soup.
The most common ones are:
- Fruit soup
- Vegetable soup
- Boiled meat soup.
Liquid food is essential for having bowel movements regularly because it dissolves the matter inside the small intestine.
Soup made out of boiled meat and vegetables is the best one to eat. The reason is that it contains a balanced quantity of protein and nutrients.
Soups that contain boiled meat are excellent for meat lovers. If you are a vegetarian, you can also try a hot plate of hot cream soup.
According to a medical study called Home Meal Preparation: A Powerful Medical Intervention, published by the U.S. National Library of Medicine: Vegetables or Legumes are versatile because they contain plant protein, B-vitamins, iron, calcium, zinc, potassium.
Anyone can prepare a delicious vegetable soup with ease.
Make Time To Move Your Bowels
Try waking up earlier to eat breakfast and then move yourbowels. Food can stimulate the need to go, and you probably feel most relaxedin your home bathroom.
But dont get toorelaxed in there the more time you spend on the toilet, the more likely you areto strain for bowel movements. Do not take your cell phone into the bathroomwith you, or work on your computer or read a book, Dr. Zutshi advises.
And if you feel the urge to go when youre out an about,dont avoid using a public restroom. Delaying a bowel movement can actuallymake constipation worse.
Eat Meat With Lots Of Vegetables
The best way to eat meat is to combine it with vegetables in a 50% meat 50% vegetables ratio.
Meat is a type of food that requires more time to digest than any other type of food. Meat contains essential fatty acids, proteins, and nutrients.
Eating meat in the right way is beneficial because:
- It improves digestion.
- The gastrointestinal tract will not have to suffer anymore.
- The intestines will assimilate the protein quicker and better.
Lots of meat will make the intestines absorb more water than usual. But fiber and water from vegetables will help digestion and will move the stool.
According to a medical study called What is the role of meat in a healthy diet: Meat and especially red meat contains protein, essential amino acids, vitamins, and minerals. They are necessary for our metabolism.
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Curb Meat And Dairy Consumption
When Dr. Arastu has patients complain of constipation, she often has them eliminate dairy for two-weeks to see if anything changes. “Both meat and dairy consumption can often cause constipation,” adds Wilson. You don’t need to completely eliminate these foods, as they’re a good source of protein, but you should be cognizant of how much you digest.
You can either try to replace animal-based proteins for plant-based proteins altogether . Or even just reduce the amount of meat and dairy on your plate and supplement with other plant sources of protein to stay full .
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.
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Olive And Flaxseed Oils
Olive and flaxseed oils have a mild laxative effect, which can ease the flow of materials through the intestines and relieve constipation.
These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.
A 2015 study found that olive and flaxseed oils help to relieve constipation in people undergoing hemodialysis.
/9oatmeal Should Be Your Go
The best way to start your day is by eating a bowl full of oatmeal. It is rich in both soluble and insoluble fiber. While the former easily dissolves in water and takes on a gel-like form, the latter adds bulk to the stool, making the foods softer and easier to pass through the stomach and intestines. This way there is no need to strain to pass stool and one can get relief from constipation.
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Best Foods To Eat When Constipated
Use this quick pick list of high-fiber foods, and then explore more in-depth about why these foods will help your constipation. You will also find precautions for those who may be sensitive to some of the foods on the list.
- Fruit: Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are some of the best high-fiber fruits. For a fiber boost, eat the peel as well.
- Whole Grains: Steer away from white flour and white rice and enjoy whole grains instead, which provide more fiber. Whole grains include oats, brown rice, whole wheat, quinoa, barley, and rye.
- Vegetables: Whether you’re eating the leaves, stalks, or roots, you’ll get fiber from vegetables, including what is in potato skins.
- Nuts: Walnuts and almonds will also add fiber to your diet.
- Seeds: Several kinds of seeds are excellent sources of fiber. You can add them to your smoothies or sprinkle them on yogurt or salads. Chia, ground flaxseeds, and psyllium are some of the most touted.
- Beans and Legumes : Legumes such as chickpeas, soybeans, lentils, navy beans, and kidney beans are good sources of fiber. However, they have a well-earned reputation for being gassy. If you have irritable bowel syndrome , beans and legumes are on the list of high FODMAP foods that may exacerbate IBS symptoms.
- Hot Tea: An herbal tea made with anise or fennel might be a soothing way to ease your constipation.
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.
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.
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Medical Treatment For Constipation
If over-the-counter treatments donât do the job, your doctor may prescribe a different kind of medication.
Prescription laxatives such as linaclotide, lubiprostone, and plecanatide work by increasing the amount of water in your intestines and speeding up the movement of stool. Note that Amitiza is approved for use only in women.
Serotonin 5-hydroxytryptamine 4 receptors. Prucalopride is a powerful stimulant thatâs used for chronic constipation without a known cause.
PAMORAs. This is a shorter way of saying âperipherally acting mu-opioid receptor antagonists.â These work on constipation thatâs caused by opioid pain medicines. These drugs include methylnaltrexone and naloxegol
Surgery for constipation treatment
Sometimes constipation is caused by a structural problem in your colon or rectum. Your colon may be blocked or unusually narrow, or you may have a partial collapse or a bulge in the wall of your rectum. In that case, surgery can correct the problem.
Surgery may also be a last resort if your colon just works too slowly and treatments havenât helped. You may need to have a section of your colon removed.
Prunes For Constipation Relief
- Prunes were grandma’s remedy. They could be yours, too. Prunes are high in insoluble fiber as well as the natural laxativesorbitol, which can help you “go.”
- Researchers at the University of Iowa tested dried, pitted plums against psyllium in 40 adults who were constipated. Those given the plums had measurably higher spontaneous bowel movements than those given the laxative.
- Prunes juice is also helpful at relieving constipation in babies.
Medically Reviewed on 3/25/2021Aliment Pharmacol TherJournal of Nutrition
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Foods That Make Constipation Worse
According to Elisabetta Politi, MPH, RD, LDN, a dietitian clinician at the Duke University Diet & Fitness Center, foods with low fiber content can make constipation worse, which include:
Diets that are low in fiber don’t just cause or aggravate constipation, but can also result in appendicitis and hemorrhoids as well. It’s important to meet the daily recommended fiber intake to avoid the health risks that are associated with a low-fiber diet.
Kiwi For Constipation Relief
- The luscious green flesh of the kiwi may be just what the doctor ordered for constipation relief. One medium kiwi has about 2.5 grams of fiber and lots of vitamins and nutrients that are important for good health, including the intestines.
- A kiwi is a berry. And like most berries, it has edible seeds. You can even eat the peel, although most people prefer to eat just the flesh.
- A 2013 study of adults reported in Advances in Food and Nutrition Research found that eating kiwi promotes regular bowel movements. A previous study by researchers in Taipei also found eating two kiwis a day increased the number of bowel movements in adults with constipation.
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When To Seek Medical Treatment
Berries For Constipation Relief
- Berries are tasty and easy to eat so take your pick: raspberries, blackberries, blueberries, and strawberries – all are easy to snack on and full of fiber.
- For example, just ½ cup of raspberries contains 4 g fiber to help relieve constipation.
- Eat them alone as a snack, try them on salads, or puree and freeze them for a cool summertime dessert.
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Best Fruits For Constipation
Fruits are a great option for easing constipation. Most are an excellent source of dietary fiber, along with providing you with a whole host of other nutritional benefits. Although there is no hard science on the matter, you may find that your body responds better to fruit that has been cooked or dried, as opposed to raw.
Here are some fruits that are thought to be helpful in easing constipation.
Pears Plums And Apples For Constipation Relief
- With the skin, an average pear provides 5 to 6 grams of dietary fiber to regulate the digestive system.
- Pears also are great for babies with constipation. Look for baby foods with pears as an ingredient, and pear juice can also aid constipation in infants.
- Fresh plums do not have much fiber, but dried plums prunes have as many as 12 g fiber per cup and are excellent for relieving constipation.
- One large apple has more than 5 g fiber.
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Avoid Foods Rich In Fiber
Foods that are rich in fiber tend to stay longer inside the intestines than needed. To have immediate results with constipation, avoid:
- whole flour bread
- whole rice
- whole flour pasta.
These types of food are excellent in the long term. But when you are already suffering from constipation, you should avoid them until this symptom goes away.
As much as possible, try to avoid foods rich in sugar and flour like bread, pastry, or dry cookies.
According to a medical study published by The U.S. National Library of Medicine: Daily intake of 2 L of water will enhance the positive effects of fiber.
Combining daily water intake with exercise will alleviate constipation symptoms quicker.
When To See A Doctor About Constipation
If youve had constipation for more than a few weeks and self-care measures, like changing your diet and exercising more regularly, arent working, see a doctor. Read more about when to worry about constipation.
Also see a doctor if you:
- have never had constipation before
- have blood in your poo
- are losing weight without trying to
- have very painful bowel movements
- lose control of your bowels
- feel a bulge or see a red lump coming out of your bottom
- can feel a lump in your tummy or bottom
- have new constipation and you’re over 60
- are being sick and not passing wind
- Answered by: Healthily’s medical teamAnswered: 27/07/2021
Fibre supplements may help choose ones made from natural ingredients such as psyllium husk. But be aware that taking too many supplements can cause symptoms like gas and stomach pain. Read more about natural ways to relieve constipation.
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Best Snacks For Constipation
Fruit: Apples and pears are quite portable.
Granola: Make your own granola to reduce added sugar and to ensure that you are adding grains, seeds, and nuts that you can tolerate.
Hummus: This fiber-rich snack is very portable and you can enjoy it with raw vegetable sticks such as carrots or celery.
Nuts: Brazil nuts, pecans, and walnuts are generally well-tolerated by all.
Trail mix: Make your own to ensure that you are eating foods that are suited for you. You can add some nuts, seeds, dark chocolate and dried fruit .
Vegetables: Carrots and celery are classic nibbles.
Eating When You Have Constipation
Try these things to relieve your constipation:
- Do not skip meals.
- Avoid processed or fast foods, such as white breads, pastries, doughnuts, sausage, fast-food burgers, potato chips, and French fries.
Many foods are good natural laxatives that will help you move your bowels. High-fiber foods help move waste through your body. Add foods with fiber to your diet slowly, because eating more fiber can cause bloating and gas.
Drink 8 to 10 cups of liquids, particularly water, every day.
Ask your health care provider how much fiber to take each day. Males, females, and different age groups all have different daily fiber needs.
Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some of the fruits that may help. Do not peel fruits that have edible skins, because a lot of the fiber is in the skin.
Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice. Eat high-fiber cereals.
Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes . Salads made with lettuce, spinach, and cabbage will also help.
Legumes , peanuts, walnuts, and almonds will also add fiber to your diet.
Other foods you can eat are:
- Fish, chicken, turkey, or other lean meats. These do not have fiber, but they will not make constipation worse.
- Snacks such as raisin cookies, fig bars, and popcorn.
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Nutrition Tips For Relieving Constipation
It’s a taboo subject but something that many people suffer from. Constipation, sometimes referred to as irregularity, is a problem with bowel movements. Symptoms may include difficulty passing stools and a feeling that not all of your stool has passed. Stools can be hard, dry, or lumpy and less frequent. If you have less than three bowel movements a week, a healthcare provider might diagnosis you with constipation.
The good news: Making smart food choices and adopting good habits can make a difference. Foods high in fiber may help keep your bowels working regularly.
Choose a Variety of Foods with Dietary Fiber
Dietary fiber may help promote health in a variety of ways. Fiber may help manage both cholesterol and blood glucose levels. Fiber may also speed up the transit of stool through the digestive system, which can help keep you regular.
The daily recommendation for dietary fiber is 14 grams for every 1,000 calories, which is about 25 grams for women and 31 grams for men per day.
- Fruits, such as blueberries, raspberries, strawberries, pears, apples with skin on, prunes and raisins.
- Unsalted nuts and seeds, such as almonds, peanuts, pecans and walnuts, as well as pumpkin, sunflower, flax and chia seeds.
- Vegetables, such as green peas, broccoli, sweet potato, winter squash and pumpkin.
- Whole grain foods such as brown rice, whole grain bread and rolls, whole grain pastas, wheat bran and bran cereals.
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