Discover 14 foods that can help relieve constipation and promote regular bowel movements. Explore the causes, symptoms, and treatments for constipation.

Defining Constipation: Symptoms and Causes

Constipation is a common digestive issue characterized by infrequent or difficult bowel movements. The medical community defines constipation as a reduction in bowel movements or difficulty passing stools. Symptoms of constipation may include:

• Hard, dry, or lumpy stools
• Stools that resemble small stones or marbles
• Pain and discomfort during bowel movements
• A feeling of incomplete emptying of the bowels
• Loss of appetite due to a continual sense of fullness
• A slightly swollen belly
• Small streaks of bright red blood in the stools or on the toilet paper

Constipation is a widespread problem, affecting around 16 out of every 100 adults in the United States. The risk of constipation increases with age, with approximately 33 out of every 100 adults over the age of 60 experiencing symptoms.

Dietary Solutions for Constipation Relief

While everyone’s digestive system responds differently to foods, the following healthful, natural foods can help to relieve constipation:

1. Water

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms. When a person becomes dehydrated, their intestines cannot add enough water to stools, leading to hard, dry, and lumpy stools that can cause constipation.

2. Yogurt and Kefir

Many dairy products, including yogurt and kefir, contain probiotics, which are often called “good” bacteria. Probiotics may help to improve gut health and soften stools. A 2014 study found that eating 180 milliliters of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation.

3. Pulses

Most beans, lentils, chickpeas, and peas are very high in fiber, a nutrient that promotes good digestion and reduces constipation. A 2017 study found that 100 grams of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U.S. Pulses also contain substantial quantities of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.

4. Clear Soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass. Warm liquids and foods are generally easier to digest.

5. Prunes

Prunes and prune juice are a time-tested home remedy for constipation. Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits. A 2014 review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.

Additional Constipation-Relieving Foods

In addition to the foods mentioned above, the following foods can also help to relieve constipation:

6. Wheat Bran

Wheat bran is rich in insoluble fiber, which can speed up the flow of materials through the intestines. A 2013 study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.

7. Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion. Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion. A 2017 study found that healthy people who ate 20 grams of raw broccoli sprouts every day for 4 weeks had fewer symptoms of constipation and quicker bowel movements.

8. Apples and Pears

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose. These fruits also contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit, eat them raw and whole, with the skin intact.

9. Grapes

Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water. To ease constipation, try eating a few handfuls of raw, washed grapes.

10. Kiwis

On average, 100 grams of kiwi contains a significant amount of fiber, which can help to regulate bowel movements and relieve constipation. Kiwis also contain other nutrients, such as vitamin C, that may support digestive health.

Other Foods that Can Promote Bowel Movements

In addition to the foods mentioned above, the following items can also help to relieve constipation:

11. Chia Seeds

Chia seeds are high in fiber, which can help to soften stools and promote regular bowel movements. They also contain soluble fiber, which can help to add bulk to stools and improve overall digestive health.12. Oats

Oats are a great source of soluble fiber, which can help to regulate bowel movements and relieve constipation. Eating a bowl of oatmeal or including oats in baked goods can be an effective way to incorporate this fiber-rich food into your diet.

13. Flaxseeds

Flaxseeds are another excellent source of fiber that can help to alleviate constipation. When consumed, the soluble fiber in flaxseeds can absorb water and add bulk to stools, making them easier to pass.

14. Spinach

Spinach is rich in several nutrients, including fiber, that can support digestive health and regularity. The magnesium in spinach may also help to relax the muscles in the intestines, facilitating the passage of stools.

Conclusion

Constipation is a common digestive issue that can be effectively managed through dietary changes. By incorporating the 14 foods discussed in this article into your diet, you can help to promote regular bowel movements and relieve the discomfort associated with constipation. Remember, everyone’s digestive system is unique, so it may take some experimentation to find the foods that work best for you. If constipation persists despite dietary changes, it’s always a good idea to consult with a healthcare professional for further evaluation and treatment.

14 foods that can help you poop and relieve constipation

Constipation is a common complaint that often results from the diet and lifestyle. Eating certain foods can help to improve the frequency of bowel movements.

The medical community defines constipation as a reduction in bowel movements or difficulty passing stools.

People who are constipated may have:

• 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 belly

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

Everyone’s bowel habits are different, but people who are constipated usually have fewer than three bowel movements per week.

Constipation is very common. In the United States, around 16 out of every 100 adults have symptoms of constipation.

The risk of constipation increases with age. Approximately 33 out of every 100 adults over the age of 60 in the U.S. have symptoms of constipation.

In this article, we look at 14 foods that can promote bowel movements. We also explore the causes and treatments of constipation.

Everyone’s bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:

1. Water

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms.

When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.

2. Yogurt and kefir

Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics.

Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.

In a 2014 study, researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation.

The researchers found that eating 180 milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation.

3. Pulses

Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.

A 2017 study found that 100 grams (g) of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U.S.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.

4. Clear soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.

Warm liquids and foods are also generally easier to digest.

5. Prunes

Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.

Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2014 review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.

In most of the studies included in the review, the participants ate 100 g of prunes daily, or about 10 prunes.

6. Wheat bran

Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.

A 2013 study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.

7. Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

8. Apples and pears

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.

These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.

To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.

9. Grapes

Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water.

To ease constipation, try eating a few handfuls of raw, washed grapes.

10. Kiwis

On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.

Kiwis also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.

11. Blackberries and raspberries

Blackberries and raspberries are rich in fiber and water, which can both ease constipation.

Try eating a handful or two of raw, washed blackberries or raspberries a day.

12. Whole wheat breads, cereals, and pastas

Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

To get the most nutrients from whole wheat products, eat them raw or lightly cooked.

Whole wheat breads and cereals that also contain nuts and seeds pack even more fiber into each serving.

13. 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.

14. Sauerkraut

Sauerkraut contains probiotic bacteria that may help to improve digestion and reduce constipation.

These bacteria may also boost immune function and the digestion of lactose.

A 2016 study found that 2 tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.

14 foods that can help you poop and relieve constipation

Constipation is a common complaint that often results from the diet and lifestyle. Eating certain foods can help to improve the frequency of bowel movements.

The medical community defines constipation as a reduction in bowel movements or difficulty passing stools.

People who are constipated may have:

• 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 belly

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

Everyone’s bowel habits are different, but people who are constipated usually have fewer than three bowel movements per week.

Constipation is very common. In the United States, around 16 out of every 100 adults have symptoms of constipation.

The risk of constipation increases with age. Approximately 33 out of every 100 adults over the age of 60 in the U.S. have symptoms of constipation.

In this article, we look at 14 foods that can promote bowel movements. We also explore the causes and treatments of constipation.

Everyone’s bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:

1. Water

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms.

When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.

2. Yogurt and kefir

Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics.

Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.

In a 2014 study, researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation.

The researchers found that eating 180 milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation.

3. Pulses

Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.

A 2017 study found that 100 grams (g) of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U.S.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.

4. Clear soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.

Warm liquids and foods are also generally easier to digest.

5. Prunes

Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.

Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2014 review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.

In most of the studies included in the review, the participants ate 100 g of prunes daily, or about 10 prunes.

6. Wheat bran

Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.

A 2013 study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.

7. Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

8. Apples and pears

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.

These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.

To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.

9. Grapes

Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water.

To ease constipation, try eating a few handfuls of raw, washed grapes.

10. Kiwis

On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.

Kiwis also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.

11. Blackberries and raspberries

Blackberries and raspberries are rich in fiber and water, which can both ease constipation.

Try eating a handful or two of raw, washed blackberries or raspberries a day.

12. Whole wheat breads, cereals, and pastas

Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

To get the most nutrients from whole wheat products, eat them raw or lightly cooked.

Whole wheat breads and cereals that also contain nuts and seeds pack even more fiber into each serving.

13. 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.

14. Sauerkraut

Sauerkraut contains probiotic bacteria that may help to improve digestion and reduce constipation.

These bacteria may also boost immune function and the digestion of lactose.

A 2016 study found that 2 tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.

14 foods that can help you poop and relieve constipation

Constipation is a common complaint that often results from the diet and lifestyle. Eating certain foods can help to improve the frequency of bowel movements.

The medical community defines constipation as a reduction in bowel movements or difficulty passing stools.

People who are constipated may have:

• 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 belly

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

Everyone’s bowel habits are different, but people who are constipated usually have fewer than three bowel movements per week.

Constipation is very common. In the United States, around 16 out of every 100 adults have symptoms of constipation.

The risk of constipation increases with age. Approximately 33 out of every 100 adults over the age of 60 in the U.S. have symptoms of constipation.

In this article, we look at 14 foods that can promote bowel movements. We also explore the causes and treatments of constipation.

Everyone’s bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:

1. Water

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms.

When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.

2. Yogurt and kefir

Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics.

Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.

In a 2014 study, researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation.

The researchers found that eating 180 milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation.

3. Pulses

Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.

A 2017 study found that 100 grams (g) of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U.S.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.

4. Clear soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.

Warm liquids and foods are also generally easier to digest.

5. Prunes

Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.

Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2014 review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.

In most of the studies included in the review, the participants ate 100 g of prunes daily, or about 10 prunes.

6. Wheat bran

Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.

A 2013 study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.

7. Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

8. Apples and pears

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.

These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.

To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.

9. Grapes

Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water.

To ease constipation, try eating a few handfuls of raw, washed grapes.

10. Kiwis

On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.

Kiwis also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.

11. Blackberries and raspberries

Blackberries and raspberries are rich in fiber and water, which can both ease constipation.

Try eating a handful or two of raw, washed blackberries or raspberries a day.

12. Whole wheat breads, cereals, and pastas

Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

To get the most nutrients from whole wheat products, eat them raw or lightly cooked.

Whole wheat breads and cereals that also contain nuts and seeds pack even more fiber into each serving.

13. 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.

14. Sauerkraut

Sauerkraut contains probiotic bacteria that may help to improve digestion and reduce constipation.

These bacteria may also boost immune function and the digestion of lactose.

A 2016 study found that 2 tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.

14 foods that can help you poop and relieve constipation

Constipation is a common complaint that often results from the diet and lifestyle. Eating certain foods can help to improve the frequency of bowel movements.

The medical community defines constipation as a reduction in bowel movements or difficulty passing stools.

People who are constipated may have:

• 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 belly

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

Everyone’s bowel habits are different, but people who are constipated usually have fewer than three bowel movements per week.

Constipation is very common. In the United States, around 16 out of every 100 adults have symptoms of constipation.

The risk of constipation increases with age. Approximately 33 out of every 100 adults over the age of 60 in the U.S. have symptoms of constipation.

In this article, we look at 14 foods that can promote bowel movements. We also explore the causes and treatments of constipation.

Everyone’s bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:

1. Water

Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms.

When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.

2. Yogurt and kefir

Many dairy products, including yogurt and kefir, contain microorganisms known as probiotics.

Probiotics are often called “good” bacteria, and they may help to improve gut health and soften stools.

In a 2014 study, researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation.

The researchers found that eating 180 milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation.

3. Pulses

Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.

A 2017 study found that 100 grams (g) of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U.S.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium, folate, zinc, and vitamin B6.

4. Clear soups

Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass.

Warm liquids and foods are also generally easier to digest.

5. Prunes

Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.

Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2014 review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.

In most of the studies included in the review, the participants ate 100 g of prunes daily, or about 10 prunes.

6. Wheat bran

Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines.

A 2013 study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.

7. Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

8. Apples and pears

Apples and pears contain several compounds that improve digestion, including fiber, sorbitol, and fructose.

These fruits also contain high levels of water, which can help to ease digestion and prevent constipation.

To get the most benefit from apples and pears, eat them raw and whole, with the skin intact.

9. Grapes

Grapes have a high skin-to-flesh ratio, which means that they are rich in fiber, and they also contain a lot of water.

To ease constipation, try eating a few handfuls of raw, washed grapes.

10. Kiwis

On average, 100 g of kiwi contains around 2–3 g of fiber, which can add bulk to stools and speed up the intestinal flow.

Kiwis also contain actinidine, an enzyme that promotes movement in the upper gastrointestinal tract, and several phytochemicals that may play a role in improving digestion.

11. Blackberries and raspberries

Blackberries and raspberries are rich in fiber and water, which can both ease constipation.

Try eating a handful or two of raw, washed blackberries or raspberries a day.

12. Whole wheat breads, cereals, and pastas

Whole wheat products are an excellent source of insoluble fiber, which adds weight to stools and speeds up the flow of materials through the intestines.

To get the most nutrients from whole wheat products, eat them raw or lightly cooked.

Whole wheat breads and cereals that also contain nuts and seeds pack even more fiber into each serving.

13. 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.

14. Sauerkraut

Sauerkraut contains probiotic bacteria that may help to improve digestion and reduce constipation.

These bacteria may also boost immune function and the digestion of lactose.

A 2016 study found that 2 tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.

Eating, Diet, & Nutrition for Constipation

What should I eat and drink if I’m constipated?

Eat enough fiber. Drink plenty of liquids to help the fiber work better.

Fiber

Depending on your age and sex, adults should get 25 to 31 grams of fiber a day. ⁴ Older adults sometimes don’t get enough fiber because they may lose interest in food.

Talk with a health care professional, such as a dietitian, to plan meals with the right amount of fiber for you. Be sure to add fiber to your diet a little at a time so your body gets used to the change.

Good sources of fiber are

• whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals
• legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
• fruits, such as berries, apples with the skin on, oranges, and pears
• vegetables, such as carrots, broccoli, green peas, and collard greens
• nuts, such as almonds, peanuts, and pecans

Plenty of water

You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass.

Drinking enough water and other liquids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help you avoid getting constipated. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.

Talk with a health care professional to plan meals with the right amount of fiber for you.

What should I avoid eating or drinking if I’m constipated?

To help prevent or relieve constipation, avoid foods with little to no fiber, such as

• chips
• fast food
• meat
• prepared foods, such as some frozen meals and snack foods
• processed foods, such as hot dogs or some microwavable dinners

References

[4] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020(PDF, 10.3 MB). 8th ed. Published December 2015. Accessed May 1, 2018.

Healthy Eating Tips To Avoid Constipation

No one likes to think — let alone talk — about constipation, but most everyone has it at one time or another. More than 40 million people in the U.S. have it pretty often. So if you’re dealing with tummy troubles, you’re not alone. Most of the time it doesn’t last long, and simple changes can help your digestive system run smoothly again.

Common Causes of Constipation

To understand how to prevent constipation, it helps to know what causes it. As food passes through your colon, your body absorbs the water from it, and what’s left forms into stool. Your muscles move it through the colon to the rectum, where you pass it. When this movement slows down, your colon draws too much water. Stools get dry and hard to pass, causing constipation.

The problem often happens because of a low-fiber or high-fat diet, lack of exercise, and not drinking enough fluids. Certain medications, not going when you feel the urge, laxative abuse, and pregnancy can also lead to constipation.

Fiber Helps Relieve Constipation

If your bowel habits get sluggish, you don’t have to rush out to buy a laxative. Most people don’t need them for mild constipation. Instead, look at your diet. Are you getting enough fiber?

Fiber is the part of plant foods that the body can’t break down. When you eat foods that have a lot of it, the extra bulk helps keep stools soft and speeds digestion.

All plant foods, including fruits, vegetables, whole grains, and beans, have fiber. The Academy of Nutrition and Dietetics recommends 25 grams per day for women and up to 38 grams for men. After age 50, we need less fiber — about 21 grams for women and 30 grams for men. Unfortunately, most of us only get about 15 grams per day, which may help explain why so many people get constipated.

Examples of high-fiber foods include:

• 1/2 cup navy beans: 9.5 grams
• 1 small pear: 4.4 grams
• 1/4 cup dates: 3.6 grams
• 1 medium apple: 3.3 grams
• 1 medium sweet potato: 4.8 grams

Diet Tips for Digestive Health

Simple changes can improve your diet and help relieve constipation:

• Add veggies. You don’t have to count grams of fiber to get the amount you need. Instead, aim to eat 2 cups of fruit and 2 1/2 cups of vegetables every day. Make sandwiches with roasted veggies, add a salad instead of fries to your meal, buy pre-cut vegetables to snack on with low-fat dip, keep the fruit bowl full for a handy and healthy snack, and add chopped, dried fruit to oatmeal and cereal.
• Go for grains. Replace white bread, white rice, and regular pasta with whole-grain bread, whole wheat pasta, and brown rice. Eat more whole oats, multigrain cereals, and whole wheat crackers — but be sure to choose low-fat and low-sugar options. Snack on air-popped popcorn instead of chips. When you buy cereal, choose brands that have at least 5 grams of fiber per serving.
• Bulk up on beans. Replace meat with a bean or legume dish at least once or twice a week. Add cooked beans to salads, and try bean soups and stews as main courses.
• Add fiber gradually. Make changes slowly over the course of a week or so — if you up fiber too quickly, you could end up feeling bloated and gassy. Be patient — it may take time for your body to adjust.
• Consider a fiber supplement. If you have trouble getting enough fiber in your diet, a supplement might help. Also called bulk-forming laxatives, they’re generally safe. Just be sure to talk with your doctor before you use them as they can make some medications not work as well.
• Stay hydrated. If you add more fiber to your diet either with food or supplements, be sure to drink more fluids, too. Choose low or no-calorie beverages — sugary soda and fruit drinks will add extra calories you don’t need.

Ease Constipation With Exercise

Exercise not only keeps you fit, it may help you stay regular. It can help food move more quickly through your colon. It’s not always easy to find time to be active, but try these tips:

• Start exercising about 20 minutes, 3 days a week, and build up to at least 30 minutes on five or more days of the week. Always check with your doctor before you start any type of fitness plan.
• Short on time? Break up activity throughout the day — three 10-minute walks count as much as one 30-minute workout.

Constipation: When to Call Your Doctor

Most of the time, healthy changes to your diet and exercise habits will smooth out any digestive woes. But if you’ve tried these tips for 3 weeks and haven’t noticed a change, talk with your doctor. They may suggest that you take a laxative for a few days to help retrain your system. You should also call your doctor right away if you notice blood in your stool, have belly pain, or lose weight without trying.

Treatment For Constipation Relief: Diet Changes,…

Jul 26, 2019

Articles

Just like many bodily functions, your digestive health and bathroom habits can change day to day. While constipation is something that most of us live with at some point, it shouldn’t be frequent or long-term, yet difficulty with having bowel movements can be a normal part of life. There are many sources of constipation relief you can take care of on your own if it affects you from time to time, but chronic constipation should always be addressed with your doctor. 

What Causes Constipation?

Constipation occurs when your bowel movements don’t make their way through your digestive system properly. You’re usually considered constipated if you’re having fewer than three bowel movements in a week, amongst other symptoms. It can also mean you’re having hard stools, you have to push or strain to have a bowel movement, you feel like there’s a blockage in your digestive system, or if you need help emptying your rectum. 

There are a lot of different things that cause constipation, including not eating the right foods, being dehydrated, not being physically active, taking certain medications, or suffering from a mental health condition. Constipation can also occur when you’re pregnant or recovering from childbirth, and is more common in women and in older adults.  

What Should I Be Eating Or Drinking?

A lot of constipation problems stem from what you are—or aren’t—eating and drinking. Although “eat more fiber” is a pretty standard bit of advice for people who are constipated, not all fiber is created equal. If you want to up your fiber intake, you should focus more on soluble, non-fermentable fibers. This can be found in fiber-rich foods like oats and grains, nuts, seeds, beans, lentils, and some fruits and veggies. It can also be achieved through the use of fiber supplements. The American Heart Association recommends 25 grams of fiber in a day, based on a 2000 calorie diet. 

In addition to a diet high in fiber and lower in fat and processed foods, healthy eating can help you lose weight as well as lower your risk of diabetes and heart disease. As far as drinking, you should make sure to stay well hydrated by drinking a lot of water. Heavy alcohol consumption can have a constipating effect. Some studies have even shown that coffee, specifically caffeinated, can also help keep you regular.  

If making changes in your fiber intake doesn’t do the trick, you may need to address the balance of bacteria in your digestive system with probiotics or prebiotics. Some constipation comes as a result of improper balance of bacteria in the gut and digestive system. Probiotic foods can help with that by introducing “friendly” bacteria, which might relieve constipation. These can include yogurt, kimchi, kefir, pickles, certain types of cheese, and sauerkraut. Prebiotics can be found in whole grains, bananas, greens, onions, garlic, soybeans, and artichokes. 

Does Exercise Help?

There are very few people who don’t benefit from regular exercise. Regular exercise, even just taking a moderate pace walk following a meal, can aid in your digestion by keeping your muscles moving and allowing your food to be digested more quickly. The less time it takes for your food to pass through your large intestine, the better it is for your digestion. 

Should I Use Laxatives Or Stool Softeners?

Although over-the-counter laxatives or stool softeners are a good solution to help out every once in awhile, you shouldn’t make it a habit, especially without a doctor’s supervision. Stool softeners introduce an oil into your system, simply making stool softer and easier to pass. Others, called stimulant laxatives, actually stimulate your body to increase bowel movements.  

When Should I Visit My Doctor? 

You shouldn’t worry too much about constipation if it doesn’t happen frequently, but if it starts to become a regular occurrence or won’t go away no matter how many healthy changes you make, it’s time to see your doctor. Chronic constipation can be indicative of more serious conditions that you should make sure to address with your doctor. If you’ve been experiencing chronic constipation for more than a couple weeks, it’s time to make an appointment to visit our team at GI Associates so we can determine a cause and course of treatment to give you relief. You might even consider our HyGIeaCare system to treat constipation and provide relief.

90,000 Diet number 3 for constipation: do’s and don’ts

Views: 121 576

Date of last update: 20. 04.2021

Average Read Time: 12 minutes

Contents:

Diet rules for constipation
When diet No. 3 is prescribed, diet goals
Composition and energy value of diet No. 3
Diet products No. 3
Sample menu for the week
Dish recipes

Constipation is a pathological condition of the intestine in which it is difficult to empty it.Since most often it occurs as a result of improper nutrition (lack of a food regimen, dry food, etc.), the greatest importance in its elimination and prevention is the preparation of a special diet for constipation, as well as adherence to the rules of food intake. Therefore, adults with constipation are prescribed diet number 3.

It is especially important to observe the dietary table for the child. The accumulation and retention of feces in the intestine for a long time gradually lead to a significant stretching of the intestinal wall.As a result, its receptors lose sensitivity, and this in the future can lead to a number of serious disorders and diseases of the digestive tract (for example, to encopresis). Therefore, the timely restoration of the functional activity of the small and large intestine is of great importance for the health of children in the future. And the 3 table diet for constipation is best for a child.

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Nutritional rules for constipation

To get rid of intestinal problems, you should adhere to a proper diet for constipation.

• Consume as much fiber as possible . Dietary fiber acts on the mechanical receptors of the intestinal wall and leads to increased peristalsis, which, as a result, promotes the movement of feces.
• Drink plenty of clean water . Compliance with the water regime for constipation is a prerequisite for a laxative diet. The volume of liquid per day must be at least 2 liters. In this case, it is pure water that is meant. Broths, juices, teas and other liquids on the menu do not apply to this item.It is ordinary water that helps to liquefy feces, which, as a result, leads to easier bowel movements.
• Eat frequently. To avoid constipation, you need to eat at least 5-6 times a day. Then the food will be better digested, and the nutrients will be absorbed to the fullest.
• Switch to natural products . It is imperative to exclude fast food, food containing preservatives and dyes, and semi-finished products from the diet. They not only provoke the occurrence of constipation, but also poison the body, lead to dysbiosis.Therefore, you need to cook from ordinary natural products.

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When Diet # 3 Is Prescribed, Diet Goals

Constipation can occur with various conditions of the intestines, which occur both with exacerbations and with periods of calm. In case of chronic defecation disorders associated with stool retention, in the presence of concomitant diseases, as well as in case of constipation caused by an improper diet, diet number 3 (or table number 3) is prescribed.If there are any diseases of the digestive tract, then it is indicated only during the absence of exacerbations. Table number 3 is also suitable for children.

What are the goals pursued by prescribing diet 3 for constipation:

• restoration of intestinal functional activity;
• normalization of metabolic processes in the body;
• improvement of the motor function of the small and large intestine;
• Strengthening the secretory function of the glands of the intestinal wall;
• ensuring regular bowel movements;
• elimination of putrefaction processes in the intestinal lumen;
• elimination of intoxication of the body;
• normalization of water exchange.

Thus, diet 3 for constipation is absolutely complete in its composition. Its main difference from the usual diet is that when compiling the menu, preference is given to products with a laxative effect. They enhance peristalsis and accelerate the release of feces. And foods that cause rotting processes (fried or saturated with essential oils) are completely excluded from the diet.

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Composition and energy value of diet No. 3

Diet 3 for constipation is based on carbohydrates.The ratio of proteins, fats and carbohydrates in the diet is in a ratio of 1: 1: 4. The amount of protein per day should be about 100 g, while the share of animal nutrient accounts for only half, the rest is vegetable protein. Of 100 g of fat, on the contrary, most of it is the animal component – 70%, and only 30% are vegetable fats. Accordingly, the amount of carbohydrates in the diet is 400 g. The daily salt content in the diet is 15 g, and the minimum volume of liquid is 1.5 liters.In general, the energy value of table number 3 is about 3,000 kcal.

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Diet products No. 3

Diet number 3 for constipation allows children and adults to eat most of the foods. However, each group has its own exceptions.

Vegetables, as well as fruits in the menu of dietary table number 3 are present both raw and boiled. As far as possible, the products are not chopped, but cooked in large pieces or whole. The diet does not exclude the use of sweet or cold foods. In case of constipation in the morning, cold drinks are recommended, for example, water with honey, and in the evening (before bedtime) you need to drink kefir or compote, it is allowed to eat a little prunes or fruits.Therefore, the diet “Table number 3” for a child or an adult is not difficult, since you do not need to give up anything.

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Sample menu for the week

Below is a sample diet menu for constipation for a week. All dishes can be adjusted when eating according to table number 3.

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Dish Recipes

For example, below are simple recipes for table number 3 that have a laxative effect and are suitable for inclusion in the menu for constipation.

Soup with millet in broth

Boil a lean piece of meat. Peel and dice potatoes and carrots and place in broth. Chop the meat coarsely and also add to the broth. Rinse millet and add to a saucepan. Cook for 15 minutes. Finally, add salt and herbs to taste.

Fruit Salad

Peel an apple, a pear from the seeds, cut them into cubes. Slice the banana and orange as well. Combine fruits, pour over with yogurt.

Eggplant baked with vegetables

Rinse the eggplant, cut off the ends and cut the fruit in half lengthwise.Remove the middle, season with salt and set aside. Simmer the eggplant core with chopped tomatoes and zucchini, salt to taste. Fill the halves with the resulting vegetable mixture. Sprinkle with cheese and bake in the oven until tender.

Zucchini roll

For the filling, simmer the eggplants and tomatoes, cut into small cubes, and season with salt. Grate the cheese on a coarse grater. Peel and grate the zucchini, add a couple of beaten eggs baking powder, salt and flour to make a thick dough.Place it on a baking sheet on greased foil and bake until crisp. Turn the finished layer on the table, remove the foil and put the filling over the entire surface of the cake. Sprinkle with cheese as well. Roll the filling into a roll and refrigerate.

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The information in this article is for reference only and does not replace the professional advice of a physician. Consult a qualified professional for diagnosis and treatment.

90,000 What diet will help with irritable bowel syndrome?

There are many diseases (for example, inflammatory bowel disease, celiac disease, lactose or fructose intolerance, microscopic colitis, bowel cancer) with symptoms similar to irritable bowel syndrome, so before treating this disease and trying to follow a specific diet , it is necessary to establish a precise diagnosis.

Sign up at the GC “Expert” for examination and diagnosis of irritable bowel syndrome, you can call.426-33-88.

There is currently no one-size-fits-all diet suitable for all patients with irritable bowel syndrome. However, many IBS patients associate an exacerbation of their symptoms with eating certain foods, and eating a diet that avoids these foods helps them relieve their illness.

Since diet is not universal, often what works for one person may not work for another. The dietary changes that are right for you depend on your individual symptoms and reactions to certain foods.

A food diary can help you identify foods that will ease or worsen your symptoms. We recommend that you keep track of the foods you eat, the symptoms you experience, and how long after eating this happens.

According to recent scientific research, foods and beverages that worsen the condition of people with irritable bowel syndrome. include:

• foods high in fat;

90,050 some dairy products;

90,050 alcoholic beverages;

• caffeine;

90,050 drinks with high levels of artificial sweeteners;

90,050 beans, cabbage and other gas-producing foods.

The International Foundation for Functional Gastrointestinal Disorders also highlights insoluble fiber, chocolate and nuts as foods that can cause problems in some people with IBS.

Fiber intake for IBS

Increasing fiber intake may in some cases relieve symptoms of constipation-predominant irritable bowel syndrome, but it should be borne in mind that insoluble fiber can increase bloating, flatulence, and cramping, especially if the increase is not gradual.Soluble fiber is well tolerated, so for irritable bowel syndrome with constipation, use a dietary supplement to food – psyllium, obtained from psyllium seeds.

Foods containing fiber include fruits, vegetables, cereals, and whole grains. Adults recommend 22 to 34 grams of fiber every day. When adding fiber to the diet, it is recommended to increase its amount little by little, by 2 – 3 grams per day. Adding too much fiber at one time can cause gas and bloating and make you feel even more abdominal discomfort.

Low FODMAP Diet

A diet low in FODMAPs is currently a well-known treatment for patients with irritable bowel syndrome (IBS), but its use is controversial, difficult to follow, and not all IBS patients respond positively to such treatment. As a result of the latest scientific research, such a diet has been shown to significantly reduce IBS symptoms in about half of the people who tried it.The success of the diet depends on individual food tolerance and the composition of the intestinal microbiota. In order to find out if a diet low in FODMAPs is right for you, you should consult with your gastroenterologist.

To make an appointment with a gastroenterologist specializing in the treatment of intestinal diseases at the GC “Expert”, call. 426-33-88.

FODMAP substances are oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP – Fermentable, Oligo, Di, Mono and Polyol), for which some people lack digestive enzymes to break down.These are types of carbohydrates that are poorly absorbed in the small intestine and, when unbroken, cause fermentation in the large intestine. They reach the large intestine undigested, where they are broken down by intestinal bacteria. Gas is released during the fermentation process and this can cause discomfort and unpleasant symptoms for those with irritable bowel syndrome, such as gas, diarrhea, or bloating.

There are four groups of FODMAP substances:

1. Oligosaccharides (fructans and galactans) including wheat, rye, onions, broccoli, garlic, chickpeas, lentils, soy products and beans.
2. Disaccharides (lactose) including cow’s milk, ice cream, yoghurt and cottage cheese.
3. Monosaccharides (fructose) including apples, mangoes, pears, watermelon and honey.
4. Polyols including sorbitol, mannitol, and xylitol, including nectarines, peaches, plums, cauliflower and mushrooms.

Researchers hypothesize that FODMAPs, which enter the small intestine, increase the amount of water it contains, which may contribute to loose stools and diarrhea in IBS.These substances then travel unbroken to the colon, where billions of bacteria ferment (ferment) them, resulting in gas and bloating. Therefore, reducing the intake of FODMAP substances may relieve the symptoms of bloating and diarrhea in a proportion of patients with irritable bowel syndrome.

Because fructans (oligosaccharides) are found in many foods that also contain gluten, such as pasta and white bread, it has long been believed that patients with irritable bowel syndrome should follow a gluten-free diet.A new study published in the American journal Gastroenterology shows that in a group of people with IBS who thought they were responding to gluten, fructan caused more gastrointestinal upset than gluten. Laboratory tests have shown that wheat and other grains containing gluten (such as rye, barley, wheat) also contain significant amounts of fructans. It turns out that fructans and gluten are commonly found in foods and gluten-free grains tend to be low in FODMAPs.

Some people have symptoms with one or two FODMAPs, while others have problems with all five. Foods with FODMAPs should only be limited if they contribute to IBS symptoms.

How to replace high FODMAP foods?

Vegetables

Foods with high FODMAP content

Asparagus, artichokes, onions (any), leeks in bulbs, garlic, onion and garlic salt, beets, celery, savoy cabbage, broccoli, Brussels sprouts, cabbage, dill.

Low FODMAP alternatives

Bell peppers, carrots, green onions, fresh herbs, cucumbers, lettuce, tomatoes, zucchini, Chinese cabbage, celery, corn, eggplant, lettuce, pumpkin, bamboo shoots.

Legumes and mushrooms

Foods with a high content FODMAP

Green peas, baked beans, chickpeas, lentils, red beans, peas, green beans, any mushrooms.

Low content alternatives FODMAP

Bean sprouts, green beans, green beans,

Fruit

Foods with a high content FODMAP

Apples, pears, mangoes, watermelons, nectarines, peaches, plums, persimmons, apricots, avocados, cherries, nectarines, prunes, canned fruits in their own juice, large portions of fruits, dried fruits, fruit juice, concentrated plum fruit sauces.

Low content alternatives FODMAP

Bananas, oranges, tangerines, grapes, melon, grapefruit, kiwi, lemon, lime, orange, passion fruit, papaya.

Milk and dairy products

Foods with a high content FODMAP

Plain and low fat cow and goat milk, yoghurt, soft cheese, cream, custard, ice cream based on whole milk and cream.

Cheese: soft, creamy with high fat content, mozzarella, Adyghe, suluguni

Low content alternatives FODMAP

Lactose-free or soy milk, lactose-free yogurt, hard cheese. Ice cream substitutes: frozen juices, sorbet.

Bread, cereals, biscuits, biscuits and snacks

Foods with a high content FODMAP

Rye and wheat bread, wheat flakes with dried fruits, wheat pasta, rye and wheat cereals, cookies, crackers, wheat and rye biscuits /

Low content alternatives FODMAP

Gluten-free and sourdough bread with spelled, nuts, gluten-free pasta, quinoa.

Gluten-free biscuits, rice cakes / pies, cornbreads.

Sweets

Foods with a high content FODMAP

Honey and honey products, sweeteners: isomalt, maltitol, mannitol, sorbitol, xylitol and other sweeteners ending in “-ol”.

Low content alternatives FODMAP

Glucose, sugar (sucrose), other artificial sweeteners not ending in “-ol”

Nuts and Seeds

Foods with a high content FODMAP

Cashew, pistachios

Low content alternatives FODMAP

Almonds (<10 nuts), pumpkin seeds

It is not necessary to completely eliminate all foods with a high concentration of FODMAP carbohydrates.Consulting a dietitian can help you eliminate high FODMAP foods from your diet and then replenish them little by little to find an acceptable tolerance level for you.

You can make an appointment with a nutritionist specializing in therapeutic nutrition at the Expert Center by calling tel. 426-33-88.

Intestinal function as a criterion of health

Ancient Aesculapius believed that a person whose intestines does not work well cannot be called healthy.“Good health presupposes perfect unloading,” asserted the great Hippocrates. Chronic constipation is not just an unpleasant phenomenon, but also the cause of many dangerous diseases, ”says Yury Anatolyevich Provotorov, a proctologist at the State Budgetary Healthcare Institution“ GP No. 201 ”.

– Yuri Anatolyevich, how to determine that a person suffers from constipation?
– Constipation is a malfunction in the functioning of the intestines, in which defecation occurs at intervals of several days or occurs with great difficulty and is accompanied by painful sensations.Normally, the act of defecation should be carried out at least once a day. However, having 2-3 bowel movements per day is also considered normal, as is the absence of stool for 2 days. Deviations can be individual and are not always a cause for concern.

– What is the cause of this disease?
– Lack of physical activity, a sedentary lifestyle, nervous tension negatively affect the work of the intestines. Constipation can be a consequence of some diseases from the endocrine and digestive systems, being in uncomfortable living conditions (travel, business trip).Constipation can also be caused by taking certain medications that suppress intestinal motility. But most often, the main cause of constipation, not complicated by medical pathology, is inappropriate nutrition, in which high-calorie and refined foods and a minimum amount of dietary fiber enter the body.

By the way, one of the bad habits that provoke constipation is the habit of sitting for a long time in the “room of thoughts.” The toilet is not a library, so you need to go there for a short time and only for direct business.

– What is the danger of chronic constipation?
– The unhealthy complexion, oily skin, acne, acne, bad breath, heartburn, belching, flatulence (gas), obesity, etc. can be the unfortunate consequences of chronic constipation. But this is just the tip of the iceberg, since much more unpleasant processes take place in the body. All systems, blood, lymph are slagged, the liver, heart, lungs, kidneys suffer, forced to work with a much greater load, trying to somehow free the body from toxic waste.

Constipation causes a feeling of heaviness and distention in the intestines. When trying to perform an act of defecation, a strong straining is required, which can cause cracks in the anal area, bleeding, and the formation of hemorrhoidal cones. Gradually, all of this can lead to hemorrhoids, inflammation of the rectum, or worse, colon cancer. That is why the problem of constipation must be dealt with immediately.

– What’s the first thing to do?
– The first thing to do is check your diet.The main menu items for combating constipation are dietary fiber and fluids. Large amounts of both are needed to keep the stool soft and pass freely through the colon. Large meals should be avoided, which stretches the intestinal tract and thus aggravates constipation. Better to get up from the table with the feeling: just a little more.

If you get up from the table hungry, it means that you have eaten,
if you are full, you have overeat,
if you feel that you have overeat, it means that you are poisoned.

Try to eat at the same time and chew thoroughly. Focus on plant foods that are high in fiber (fresh vegetables, fruits, nuts). But add fiber gradually so you don’t get gas. When it comes to bread, go for whole grain or bran baked goods. It is also useful to include buckwheat in the diet and limit the use of rice. Every day in the diet should be fermented milk products enriched with bifidum flora, it is better to use them at night.But you cannot limit yourself in liquid. The volume of liquid consumed must be at least two liters. In addition, to facilitate bowel movements, it is recommended to drink a glass of clean water in the morning on an empty stomach.

Use laxatives only in extreme cases! Their constant use not only does not solve the problem of constipation, but makes it completely insoluble, since the body gradually gets used to laxatives and stops responding to them. You can, of course, support the process by increasing the dose and changing the drugs, but this is a dead-end path.

Exercise is the best remedy for any form of constipation. In the complex of morning exercises, include special exercises recommended for constipation. Swim, take long walks, exercise in any way you can.

When you are scared or stressed, your intestines stop working properly. You need peace of mind, and mental stress, unpleasant emotions are contraindicated. Don’t worry about trifles. Deliberately slow down the rhythm of your life, relax more often, allow yourself a daytime sleep.

Difficulty defecation syndrome – Tartu Ülikooli Kliinikum

Difficulty defecation syndrome

You are suffering from constipation. Liberation
the bowel does not occur regularly. Constipation is a common problem
which is more common in adult women. Constipation has several different forms.
One of these forms is obstructed defecation syndrome. Constipation
is one of the symptoms of pelvic muscle weakness.

What are the symptoms of obstructed bowel syndrome?

Most common problems:

• Patients are able to empty their bowels only with the help of
  laxatives or klystyra.
• Patients should help themselves when they have a bowel movement
  fingers.
• It takes a long time to have a bowel movement
  strain in the toilet.
• Leaving the toilet, there is a feeling of incomplete emptying
  intestines.
• The patient must visit the toilet several times to
  completely empty the intestines.
• During or after exertion, there is often pain and discomfort in the pelvic area.
• Sometimes the bowel can empty itself spontaneously.

Does diet correction help?

Patients with constipation can often
help themselves if they increase the amount of fiber in their diet, drink
enough fluid and start exercising. Usually,
it brings positive results. If the measures taken do not help,
then the cause of constipation may be difficult bowel syndrome. The essence of the problem
will be explained to you by a specialized doctor after a thorough examination
patient and special studies.

What is obstructed bowel syndrome?

Difficulty defecation syndrome
may be due to various changes in the anatomy of the rectum, which in
in turn, contribute to the fact that feces heat up in the rectum. Data
changes are more common in women who have given birth. Sometimes similar problems can
be in both men and women who have not given birth.

Often causes of the syndrome
obstructed bowel movements are:

• Protrusion of the rectal wall into the rectal lumen,
  causing a blockage in the stool path (internal prolapse)
• Local expansion that occurs during stretching
  the anterior wall of the rectum, where feces accumulate (rectocele)

Surgical treatment

Patients with the syndrome
obstructed bowel movements, surgery may be indicated.One of the possible
surgical methods is the operation of transanal resection of the rectum
stapler (STARR). During the STARR operation, a special stapler is used, which is inserted through
anus into the rectum and with which it is circularly removed
segment of the lower part of the rectum with the simultaneous imposition of a restorative
rectum suture. Thus, the normal structure of the rectum is restored.
and both rectocele and internal prolapse are eliminated.

Postoperative period

The STARR operation is performed under general anesthesia, and after the operation the patient
remains in the hospital for 1-3 days.Postoperative pain is usually not very
strong and relieved with mild pain relievers. Physical activity allowed
10 days after surgery. In 20-30% of patients in the postoperative period
there may be a need to visit the toilet frequently and in a “quick order”, they can also
problems with gas retention. Based on experience, we can say that
these problems will be resolved in 1-6 months.

Risks associated with the transaction STARR

Like all surgical procedures, there are risks associated with STARR surgery.Most of this risk is associated with bleeding and infection in the early postoperative period. In patients who have had symptoms of incontinence prior to surgery, there is a possibility that the incontinence will worsen.

What are the results of the STARR operation?

The first results of the STARR operation are very promising. Most patients are satisfied with the result – about 90% of patients have good or excellent results after surgery. Patients can return to their normal life – bowel function is normalized and emptying of the rectum is no longer difficult.

Compiled by: Dr Ave-Triin Tihamäe, Dr M a Rgot Peetsalu 2014

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A pathological condition characterized by impaired bowel movement is called constipation or constipation.Gastroenterologists and proctologists are involved in the treatment of this disease.

General information

Constipation is a short-term or permanent violation of bowel movements that prevents complete bowel movement. Situational constipation, triggered by stress or drug side effects, is not a pathology. The criterion of the disease is the absence of stool within 48-72 hours. In this case, the patient may complain of strong urge to defecate, abdominal pain and general malaise.Violent straining does not lead to relief or is accompanied by the release of hard, round stools without complete emptying of the intestines. Possible complications of constipation, doctors include anal fissure, intoxication of the body and the formation of hemorrhoids.

Constipation is one of the most common diseases of the gastrointestinal tract. Many doctors call constipation a symptom, however, in the international classification of diseases, this condition is designated as an independent pathology (code K59.0). In most cases, the elderly suffer from constipation.Treatment of constipation should primarily focus on improving nutrition. If necessary, drug therapy is used.

Constipation symptoms

The symptoms of constipation depend on the cause of the condition. The absence of stool can be observed for three days in a row or occur intermittently. The accumulation of feces in the large intestine is accompanied by increased absorption of fluid, hardening of the stool and the penetration of toxins into the bloodstream. Hard stools damage the intestinal mucosa, and harmful substances adversely affect the patient’s well-being.

Other symptoms and signs:

• Feeling of heaviness in the abdomen;
• Discharge of stools in the form of hard black or dark brown balls;
• Paroxysmal abdominal pain;
• Strong, irresolvable urge to defecate;
• Constant straining is required to empty the intestines;
• Discharge of large amounts of mucus along with hard stools;
• A feeling of incomplete bowel movement;
• Bloating;
• Lack of appetite;
• Constant belching;
• Weakness and fatigue;
• Sleep disturbance.

If you experience these symptoms, we advise you to make an appointment with your doctor. Timely consultation will prevent negative consequences for your health. Phone for appointment +7 (495) 292-39-72

Stool retention adversely affects the intestinal microflora, therefore, patients complain of increased gas production. A sign of damage to the intestinal mucosa with hard stools may be the release of blood with feces.

Causes of constipation

The activity of the gastrointestinal tract directly depends on the lifestyle of a person.Your intestines need a sufficient amount of fiber to form normal stools and bowel movements. This substance is found in many fruits and vegetables. A monotonous diet can be accompanied by chronic constipation and the formation of hard stools. In addition, doctors attribute low physical activity, chronic stress, disturbed sleep patterns and insufficient water intake to risk factors for constipation. In some cases, constipation occurs even with a healthy lifestyle against the background of a pathological condition.

Other reasons:

• Irritable bowel syndrome. This disease is characterized by impaired bowel function. The patient may complain of recurrent constipation followed by diarrhea;
• Intestinal obstruction during the growth of tumors, penetration of foreign bodies into the organ, parasitic infection, adhesion or other pathological condition;
• Intestinal motility disorders. The movement of feces in the intestine is provided by wave-like contractions of the muscle tissues of the organ.Violation of the rhythm of the intestinal muscles can lead to constipation;
• Diseases of the nervous system. Intestinal functions depend on nervous regulation, therefore, pathologies of the spinal cord and peripheral nerves can cause defecation disorders;
• Unfavorable mental state, accompanied by anxiety and severe stress.

The effectiveness of the treatment of constipation directly depends on the successful determination of the cause of this condition.

Diagnostics of constipation in “SM-Clinic”

With a constant violation of defecation, you must make an appointment with a proctologist. The doctor of our clinic conducts a consultation, during which he asks the patient in detail about the complaints and examines the anamnesis. It is important for the physician to determine how often the patient has stool retention. In addition, the proctologist needs to exclude the presence of intestinal obstruction, which requires urgent treatment. Severe bloating and absence of gas indicate a bowel obstruction.Additional examinations can clarify the diagnosis and identify the cause of constipation.

Applied diagnostic methods in “SM-Clinic”:

• Irrigoscopy – a method of X-ray examination of the large intestine. The doctor injects the contrast solution into the patient’s intestines using an enema. Then an X-ray examination is carried out, during which the specialist sees the change in the shape of the intestine and the extensibility of its walls in real time. Taking several pictures in different positions allows the doctor to clarify the cause of constipation and exclude the presence of intestinal obstruction;
• Colon endoscopic examination (colonoscopy).The doctor inserts a flexible tube equipped with a camera and a light source into the patient’s rectum. During the study, a specialist examines the features of the intestinal contents and the condition of the mucous membrane of the organ, looking at the monitor. During the procedure, if necessary, a painless collection of cells from the mucous membrane of the organ is made for histological examination of the material in the laboratory. To eliminate discomfort, colonoscopy is performed under general anesthesia;
• Anorectal manometry.The proctologist orders this test to assess the muscle tone of the intestines and the strength of contraction of the rectal sphincters. A flexible tube is inserted into the intestine, after which the specialist fills the balloon at the end of the tube with air. The results of the study allow you to detect the pathology of the muscles of the organ;
• Investigation of the process of defecation using magnetic resonance imaging (defecography). This is the most highly informative method for diagnosing chronic constipation, allowing the doctor to evaluate the work of the pelvic floor muscles and the process of defecation in general.Obtaining a volumetric image of the pelvic organs is carried out using a special apparatus. The doctor asks the patient to remove all metal jewelry and lie on the tomograph table. Before the examination, a contrast agent is injected into the intestine using an enema. After removing the contrast from the intestine, a second scan is performed with functional tests, such as straining or relaxing the pelvic muscles;
• Blood test. In the treatment room, the nurse draws a small amount of blood from the patient’s vein and sends the material to the laboratory.Based on the results of a blood test, a malfunction of the thyroid gland and other causes of constipation are excluded. Our own laboratory “CM-Clinic” allows you to carry out this study quickly and get reliable results.

The proctologist himself determines which studies are necessary for the patient. In most cases, diagnosing constipation is limited to a few procedures.

Treatment of constipation in the “CM-Clinic”

Based on the results of diagnostics, the doctors of our clinic select a treatment regimen for constipation.The prescribed therapy eliminates the cause of the pathology and normalizes the intestinal activity. The gastroenterologist necessarily prescribes a special diet for the patient to restore intestinal motility and the formation of a stool of the correct consistency. If a mechanical obstruction or other dangerous pathology is found, urgent treatment is carried out.

Methods for the treatment of constipation in the “SM-Clinic”:

• Prescription of preparations containing dietary fiber. The gastroenterologist prescribes metamucil or another agent to the patient that normalizes stool formation and facilitates defecation;
• The use of drugs that improve intestinal motility.The doctor prescribes the patient a short course of bisacodyl or other remedy;
• The use of osmotic laxatives that eliminate excess water absorption by the intestinal walls. These are lactulose, magnesium hydroxide or magnesium citrate;
• Use of stool softening drugs. The doctor prescribes sodium docusate or another agent that reduces the absorption of water in the large intestine;
• Use of enemas and anal suppositories.The proctologist explains how to properly wash the intestines at home. The doctor also prescribes suppositories based on glycerin or bisacodyl to facilitate bowel movements.

The proctologists of our clinic eliminate chronic constipation in a patient without long-term use of laxatives that negatively affect bowel function. The main task is to improve nutrition and eliminate negative factors from the patient’s daily life. The doctor controls all stages of treatment and achieves an optimal result.

Prevention of constipation

A healthy lifestyle will help a person avoid constipation or other bowel disruption.

The main methods of prevention:

• Eating a sufficient amount of foods containing dietary fiber and fat;
• Consumption of at least 2 liters of liquid per day;
• Moderate physical activity;
• Eliminate stress factors.

The gastroenterologists of our clinic conduct consultations to explain the methods of disease prevention.

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90,000 Laxative Products, Top 20 Colon Foods

Laxative Foods, Top 20 Colon Foods

Laxatives can have a profound effect on the health of the digestive system.

Due to their effects on the body, laxatives can help relieve constipation and promote regular bowel movements.

Surprisingly, there are many natural laxatives that can be as effective as over-the-counter laxatives in preventing constipation.

In this article we will look at 20 natural laxatives and their effects.

What are laxatives and how do they work?

Laxatives are substances that either thin the stool or stimulate bowel movements.

They can also speed up intestinal transit, which helps speed up the movement of the digestive tract to stimulate bowel movements.

Laxatives are often used to treat constipation, a condition characterized by infrequent, difficult and sometimes painful bowel movements.

There are several types of laxatives that work in different ways. The main classes of laxatives are (1):

• Bulk laxatives: They move through the body undigested, absorbing water and swelling to form stools.
• Stool softeners: These increase the amount of water absorbed by the stool to make it softer and easier to pass.
• Lubricating laxatives: These coat the surface of the stool and intestinal mucosa, trapping moisture, providing softer stools and easier passage.
• Osmotic-type laxatives: These help the colon retain more water by increasing the frequency of bowel movements.
• Saline laxatives: These draw water into the small intestine to stimulate bowel movements.
• Stimulant laxatives: they speed up the digestive system by causing bowel movements.

Although over-the-counter laxatives can be very helpful in relieving constipation, overuse can cause electrolyte imbalance and altered acid-base balance, potentially leading to heart and kidney damage in the long term (2).

The price of laxative, laxative pill, laxative medicine is available online. You can also get it from the pharmacy

If you want regularity, try incorporating some natural laxatives into your daily routine.They can be a safe and inexpensive alternative to over-the-counter products with minimal side effects.

The main reason for the need for laxatives is constipation. Constipation is diet related and can be prevented by eating a high fiber diet. Fiber intake is reduced, especially with restricted diets such as a quick weight loss diet. To lose weight by following a healthy and balanced diet, you can buy an online dietary list prepared especially for you by nutritionists (“Losing weight in one click!”).

Here are natural laxative foods you can try, laxative foods, laxative foods:

1. Chia seeds

Fiber is a natural cure and one of the first lines of defense against constipation.

It moves through the intestines undigested, increasing stool volume and promoting regularity (3, 4).

Research shows that increasing fiber intake can increase stool frequency and soften stool to make it easier to pass (5, 6).

Chia seeds are particularly high in fiber, containing 11 grams in just 1 ounce (28 grams) (7).

Soluble fiber absorbs water to form a gel that can promote softer stools and relieve constipation (8).

2. Berries

Most varieties of berries are relatively high in fiber, making them an excellent choice as a mild natural laxative.

Strawberries have 3 grams of fiber per cup (152 grams), blueberries have 3.6 grams of fiber per cup (148 grams), and blackberries have 7.6 grams of fiber per cup (144 grams) (9, 10, 11).

The American Dietetic Association recommends 25 grams of fiber per day for women and 38 grams of fiber for men to increase stool volume and prevent chronic disease (12).

Berries contain two types of fiber: soluble and insoluble.

Soluble fiber, such as those found in chia seeds, absorbs water in the intestines to form a gel-like substance that helps soften stools (13).

Insoluble fiber does not absorb water, but moves through the body unchanged, increasing stool volume to facilitate passage (14).

Including several varieties of berries in your diet is one way to increase your fiber intake and take advantage of their natural laxative properties.

3. Legumes

Legumes are an edible plant family that includes beans, chickpeas, lentils, peas and peanuts.

Legumes are rich in fiber, which contributes to the regular consumption of food.

For example, one cup (198 grams) of cooked lentils contains 15.6 grams of fiber, and 1 cup (164 grams) of chickpeas contains 12.5 grams of fiber (15, 16).

Eating legumes can help increase your body’s production of butyric acid, a type of short-chain fatty acid that can act as a natural laxative.

Research shows that butyric acid can help treat constipation by increasing the mobility of the digestive tract (17).

It also acts as an anti-inflammatory agent to reduce intestinal inflammation, which may be associated with certain digestive disorders such as Crohn’s disease or inflammatory bowel disease (17).

4. Flaxseed

Due to its omega-3 fatty acid content and high amount of protein, flaxseed is rich in many nutrients that make it a useful addition to any diet (18, 19).

In addition, flaxseed also has natural laxative properties and is an effective remedy for both constipation and diarrhea.

A 2015 animal study showed that flaxseed oil increased stool frequency in guinea pigs.It also had an antidiarrheal effect and was able to reduce diarrhea by up to 84% (20).

Flaxseed contains a good mix of soluble and insoluble fiber to help shorten intestinal transit time and increase stool volume (21).

One tablespoon (10 grams) of flax seeds provides 2 grams of insoluble fiber plus 1 gram of soluble fiber (19).

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5. Kefir

Kefir is a fermented milk product.

It contains probiotics, a type of beneficial gut bacteria with a variety of health benefits including improved immune function and improved digestion (22).

Consuming probiotics with food or supplements can increase regularity as well as improve stool consistency and speed up bowel passage (23).

In particular, kefir has been shown to increase stool moisture and volume (24).

A 2014 study examined the effects of kefir on 20 constipated participants.

After consuming 17 ounces (500 ml) per day for four weeks, participants experienced increased stool frequency, improved consistency, and decreased laxative use (25).

6. Castor oil.

Castor oil, obtained from castor beans, has long been used as a natural laxative.

After consuming castor oil, it releases ricinoleic acid, a type of unsaturated fatty acid responsible for its laxative effect.

Ricinoleic acid works by activating a specific receptor in the digestive tract that increases the movement of intestinal muscles to induce bowel movements (26).

One study found that castor oil was able to relieve constipation symptoms by softening stool consistency, reducing tension during bowel movements, and reducing the feeling of incomplete emptying (27).

Castor oil can be found in many health food stores and online.

7. Leafy Greens

Leafy greens such as spinach, kale and kale act in several ways to improve regularity and prevent constipation.

First, they are very nutrient-dense, which means they are high in vitamins, minerals and fiber with relatively few calories.

For example, each cup (67 grams) of kale contains 1.3 grams of fiber, which helps increase regularity, and contains only about 33 calories (28).

Leafy greens are also rich in magnesium. It is the main ingredient in many laxatives, as it helps draw water into the intestines to help ease stools (29).

Several studies have shown that low magnesium intake may be associated with constipation, so ensuring adequate magnesium intake is critical to maintaining regularity (30).

8. Senna

Derived from the Senna alexandrina plant, senna is an herb that is often used as a natural stimulant laxative.

Senna is found in many common OTC products such as Ex-Lax, Senna-Lax and Senokot.

Senna’s effect on constipation is explained by the content of sennoside in it.

Sennosides are compounds that accelerate the digestive system and stimulate bowel movements. They also increase the absorption of fluid in the colon to aid in the passage of stools (31).

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9.Apples

Apples are high in fiber, providing 3 grams of fiber per cup (125 grams) (32).

In addition, they are full of pectin, a type of soluble fiber that can act as a laxative.

One study showed that pectin can accelerate colon transit time. It also acts as a prebiotic, increasing the number of beneficial bacteria in the gut, which promotes digestive health (33).

In another study, rats were given apple fiber for two weeks prior to morphine administration to induce constipation.They found that apple fiber prevents constipation by stimulating movement in the digestive tract and increasing stool frequency (34).

10. Olive oil.

Several studies have shown that consuming olive oil can be an effective way to relieve constipation.

It acts as a lubricating laxative, providing a coating in the rectum that facilitates passage, and also stimulates the small intestine to speed up passage (35).

Studies have shown that olive oil is good for both stimulating bowel movements and improving constipation symptoms (36).

In one study, researchers combined olive oil with a traditional colon cleanse formula and found the formula was more effective when combined with olive oil than other laxatives such as magnesium hydroxide (37).

11. Rhubarb

Rhubarb contains a compound known as sennoside A, which has a strong laxative effect.

Sennoside A lowers the level of AQP3, a type of protein that regulates water content in the stool.

This produces a laxative effect by increasing water absorption to soften stools and facilitate bowel movements (38).

Rhubarb also contains a good amount of fiber to support regular food intake: 2.2 grams of fiber in each cup (122 grams) (39).

12. Aloe Vera

Aloe Vera Latex, a gel that forms from the inner lining of the leaves of the aloe plant, is often used to treat constipation.

It derives its laxative effect from anthraquinone glycosides, compounds that draw water into the intestines and stimulate the movement of the digestive tract (40).

One study confirmed the efficacy of aloe vera using celandine, psyllium and aloe vera. They found that this mixture can effectively soften stools and increase the frequency of bowel movements (41).

13. Oat bran

Oat bran, produced from the outer layers of oat grains, contains both soluble and insoluble fiber, making them a good choice as a natural laxative.

In fact, just 1 cup (94 grams) of raw oat bran contains a whopping 14 grams of fiber (42).

A 2009 study evaluated the effectiveness of oat bran in treating constipation when used instead of laxatives in a geriatric hospital.

They found that the participants tolerated oat bran well. This helped them maintain their body weight and allowed 59% of participants to drop laxatives, making oat bran a good alternative to over-the-counter foods (43).

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14. Prunes

Prunes are probably one of the most famous natural laxatives.

They are high in fiber, with 2 grams in each 1 ounce (28 grams) serving. They also contain a sugar alcohol known as sorbitol (44, 45).

Sorbitol is poorly absorbed and acts as an osmotic agent, delivering water to the intestine, which promotes bowel emptying (46).

Several studies have shown that prunes can increase stool frequency and consistency better than other natural laxatives, including psyllium fiber (47, 48).

15. Kiwi.

Kiwis have been proven to have laxative properties, making them a convenient way to relieve constipation.

This is mainly due to its high fiber content. A cup (177 grams) of kiwi contains 5.3 grams of fiber, which covers up to 21% of the RDA (49).

Kiwi contains a blend of insoluble and soluble fiber. It also contains pectin, which has a natural laxative effect (33, 50).

It works by increasing the movement of the digestive tract to stimulate bowel movements (51).

One four-week study examined the effects of kiwi fruit on both sick and healthy participants. Using kiwi as a natural laxative has been found to help relieve constipation by speeding up intestinal transit time (52).

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16. Magnesium citrate

Magnesium citrate is a powerful natural laxative.

Magnesium citrate has been shown to be more bioavailable and better absorbed by the body than other forms of magnesium such as magnesium oxide (53, 54).

Magnesium citrate increases the amount of water in the intestinal tract, which causes bowel movements (1).

Magnesium citrate has been shown to be as effective in combination with other laxatives as traditional colon cleansing regimens used before medical procedures (55, 56).

You can find magnesium citrate in pharmacies as an over-the-counter supplement or online.

17. Coffee

For some people, coffee can increase the urge to go to the toilet.It stimulates the muscles of the colon, which has a natural laxative effect (57, 58).

This is largely due to the effect of coffee on gastrin, a hormone that is released after eating. Gastrin is responsible for secreting stomach acid, which helps break down food in the stomach (59).

Gastrin has also been shown to increase bowel muscle movement, which may help speed up bowel passage and induce bowel movements (60).

In one study, participants were given 3.4 ounces (100 ml) of coffee and then their gastrin levels were measured.

Compared to the control group, gastrin levels were 1.7 times higher in participants who drank decaf and 2.3 times higher in those who drank caffeinated coffee (61).

In fact, other studies have shown that caffeinated coffee can stimulate your digestive tract as much as food and up to 60% more than water (62).

18. Psyllium

Plantain, obtained from the husk and seeds of the Plantago ovata plant, is a fiber with laxative properties.

Although it contains both soluble and insoluble fiber, its high soluble fiber content makes it particularly effective in treating constipation (63).

Soluble fiber absorbs water and forms a gel that can soften stools and make it easier to pass (13).

Plantain has even been found to be more effective than some prescription laxatives.

One study compared the effects of psyllium and sodium docusate, a laxative drug, on 170 constipated adults.

Researchers have found that psyllium softens stools more and increases evacuation rates (64).

You can find psyllium in many health food stores and online.

19. Water

Water is essential to maintain hydration, as well as to maintain regularity and prevent constipation.

Research shows that fluid intake can help relieve constipation by improving stool consistency and making it easier to pass (65).

It can also enhance the effects of other natural laxatives such as fiber.

In one study, 117 participants with chronic constipation received a diet of 25 grams of fiber per day. In addition to increasing fiber, half of the participants were also advised to drink 2 liters of water per day.

After two months, both groups had increased stool frequency and decreased dependence on laxatives, but the effect was even greater in the group drinking more water (66).

20. Sugar substitutes

Excessive consumption of certain types of sugar substitutes can have a laxative effect.

This is due to the fact that they pass through the intestine mostly unabsorbed, drawing water into the intestine and accelerating its passage through the intestine (67).

This process is especially relevant for sugar alcohols, which are poorly absorbed in the digestive tract.

Lactitol, a type of sugar alcohol derived from milk sugar, has actually been investigated for its potential use in the treatment of chronic constipation (68).

Some case studies have even linked excessive consumption of sugarless gum containing sorbitol, another type of sugar alcohol, to diarrhea (69).

Xylitol is another common sugar alcohol that acts as a laxative.

It is usually found in small amounts in diet drinks and sugar-free gum. However, if consumed in large amounts, it can draw water into the intestines, causing bowel movements or even causing diarrhea (70, 71).

Large amounts of the sugar alcohol, erythritol, can also have a laxative effect, stimulating bowel movement by allowing large amounts of water to enter the intestine (67).

In short

There are many natural laxatives that can help you maintain regularity by increasing stool frequency and consistency.

In addition to using these natural laxatives, make sure you are well hydrated, eat a healthy diet, and take the time to exercise regularly.

These steps will help prevent constipation and keep your digestive system healthy.

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Royal Canin Fiber Response cat food diet for constipation

Ages

Adults

Royal Canin Fiber Response FR31
Dry diet for cats with acute and chronic constipation, diarrhea
Indications

• Acute or chronic constipation

Contraindications

Contraindications

Duration of the course of application

• At the first manifestations of the disease, apply for 3-4 weeks.
• Chronic constipation requires long-term use of the Fiber Response Feline diet.

Digestive Safety
The combination of high quality, highly digestible proteins (L.I.P. * proteins),
prebiotics (fructooligosaccharides and mannan oligosaccharides), beet pulp, rice and
fish oil
provides maximum digestive safety.
Facilitate intestinal transit
High soluble fiber and psyllium fiber improve intestinal transit and
soften feces in cats with constipation, delayed intestinal transit and intestinal discomfort
.
EPA / DHA
Eicosapentaenoic and Docosahexaenoic Acids, Omega 3 Long Chain Fatty Acids
help maintain a healthy digestive system.
Antioxidant Complex
A synergistic antioxidant complex that reduces oxidative stress and fights free radicals
.
Useful Information:
The specific combination of certain types of fiber in the FIBER RESPONSE Feline diet promotes the formation of normal faeces, does not cause diarrhea, improves the passage of intestinal contents and thus facilitates the bowel movement in constipated cats.

Dehydrated poultry meat, rice, corn, wheat gluten *, animal fats, corn gluten, psyllium shell and seeds, hydrolyzate of animal proteins, chicory extract, minerals, egg powder, fish oil, yeast, soybean oil, fructooligosaccharides ( FOS), yeast extract (source of mannan oligosaccharides), marigold extract (source of lutein).

• L.I.P. (Low Indigestible Protein): high quality proteins with maximum digestibility.

Additives per kg
Nutritional Supplements:
Vitamin A: 22000 IU, Vitamin D3: 800 IU, Iron: 39 mg, Iodine: 3 mg, Copper: 7 mg, Manganese: 51 mg, Zinc: 168 mg , Selenium: 0.07 mg.
Antioxidants.
Nutrient content
per 100 g of feed:
Proteins 31 g, Fats 15 g, Carbohydrates 28.