Does fruit help constipation. 7 Effective Foods to Relieve Constipation: A Comprehensive Guide

17.07.202329.06.2023 by alexxlab

What are the best foods to alleviate constipation. How can dietary changes improve bowel movements. Which fruits and vegetables are most effective for digestive health. What role do probiotics play in relieving constipation. How can oils and pulses help ease digestive discomfort.

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Understanding Constipation: Symptoms and Prevalence

Constipation is a common digestive issue characterized by infrequent bowel movements or difficulty passing stool. While individual bowel habits vary, constipation is typically defined as having fewer than three bowel movements per week. In the United States, approximately 16% of adults experience constipation symptoms, with the risk increasing to 33% for those aged 60 and older.

Common symptoms of constipation include:

Hard, dry, or lumpy stools
Stools resembling small stones or marbles
Pain and discomfort during bowel movements
Feeling of incomplete bowel emptying
Loss of appetite due to persistent fullness
Slightly swollen abdomen

In some cases, individuals may notice small streaks of bright red blood in their stools or on toilet paper after wiping. This can be a sign of minor anal fissures caused by straining during bowel movements.

The Power of Olive and Flaxseed Oils in Relieving Constipation

Olive and flaxseed oils have gained attention for their potential to alleviate constipation. These oils possess mild laxative properties that can help ease the passage of materials through the intestines. Additionally, they contain compounds that improve digestion and offer antioxidant, antibacterial, and anti-inflammatory benefits.

A 2015 randomized controlled trial investigated the effects of olive and flaxseed oils on constipation in hemodialysis patients. The study found that both oils were comparable to mineral oil, a commonly recommended laxative, in their ability to relieve constipation. This suggests that incorporating these oils into one’s diet may provide a natural alternative for managing constipation symptoms.

How to incorporate olive and flaxseed oils into your diet:

Drizzle olive oil over salads or cooked vegetables
Use flaxseed oil as a base for homemade salad dressings
Add a tablespoon of either oil to smoothies or yogurt
Incorporate flaxseed oil into baked goods for added nutrition

Probiotics: Beneficial Bacteria for Gut Health and Constipation Relief

Probiotics are live microorganisms that can improve gut health and potentially alleviate constipation by softening stools. These beneficial bacteria play a crucial role in maintaining a healthy digestive system and promoting regular bowel movements.

A 2017 systematic review of four randomized controlled trials examined the effectiveness of probiotics in treating constipation among elderly adults. The analysis revealed that probiotics improved constipation symptoms by 10-40% compared to a placebo. The probiotic strain Bifidobacterium longum showed particularly promising results, although further research is needed to determine the most effective strains, dosages, and treatment durations.

Probiotic-rich foods to include in your diet:

Yogurt
Kefir
Sauerkraut
Kimchi
Kombucha
Miso
Tempeh

A 2017 study focused on the effectiveness of kefir in preventing constipation among individuals with mental and physical disabilities. Participants received 2 grams of freeze-dried kefir with their meals for 12 weeks. The results showed that kefir significantly reduced constipation, with some individuals experiencing complete relief. While responses varied among participants, the study concluded that daily consumption of kefir could help prevent constipation.

Sauerkraut, a fermented cabbage dish, is another excellent source of probiotics. A 2016 study found that just two tablespoons of homemade sauerkraut contain approximately the same amount of beneficial bacteria as probiotic supplements. This makes sauerkraut a cost-effective and natural way to introduce probiotics into your diet.

Vegetables and Legumes: Fiber-Rich Solutions for Constipation

Vegetables are an excellent source of insoluble fiber, which adds bulk to stools and promotes more regular bowel movements. Incorporating a variety of vegetables into your diet can significantly improve digestive health and alleviate constipation symptoms.

Broccoli, in particular, has gained attention for its potential digestive benefits. It contains sulforaphane, a compound that may protect the gut and ease digestion. Sulforaphane may also help prevent the overgrowth of certain intestinal microorganisms that can interfere with healthy digestion.

A 2017 study examined the effects of broccoli sprouts on digestive health. Participants consumed either 20 grams of raw broccoli sprouts or 20 grams of alfalfa sprouts daily for four weeks. The researchers found that those who ate broccoli sprouts experienced fewer constipation symptoms and quicker bowel movements compared to the alfalfa group.

Fiber-rich vegetables to include in your diet:

Broccoli
Brussels sprouts
Carrots
Spinach
Artichokes
Sweet potatoes
Collard greens

Pulses, which include beans, lentils, and peas, are another excellent source of dietary fiber. A 2017 study found that 100 grams of cooked pulses provides approximately 26% of the daily recommended fiber intake in the United States. In addition to fiber, pulses are rich in other nutrients that can help ease constipation, such as potassium, folate, zinc, and vitamin B6.

Fruits: Nature’s Laxatives for Digestive Health

Fruits are not only delicious but also highly effective in alleviating constipation. They are rich in insoluble fiber and often have high water content, making them particularly beneficial for improving bowel movements. Some fruits stand out for their laxative properties and ability to promote digestive health.

Top fruits for constipation relief:

Prunes and plums
Kiwi
Apples
Pears
Figs
Berries (strawberries, raspberries, blueberries)
Citrus fruits (oranges, grapefruits)

Prunes and plums are well-known for their laxative effects. They contain sorbitol, a natural sugar alcohol that acts as a mild laxative. Additionally, prunes are high in fiber, with about 2 grams per 1-ounce serving. A 2014 study found that prunes were more effective than psyllium husk in improving stool frequency and consistency in people with chronic constipation.

Kiwi fruit has also shown promise in alleviating constipation symptoms. A 2007 study involving adults with chronic constipation found that consuming two kiwi fruits daily for four weeks significantly improved bowel movement frequency and reduced laxative use. The high fiber content and natural enzymes in kiwi fruit are thought to contribute to its digestive benefits.

Hydration: The Often Overlooked Factor in Constipation Relief

While focusing on fiber-rich foods is crucial for alleviating constipation, the importance of proper hydration cannot be overstated. Adequate fluid intake is essential for maintaining soft, easy-to-pass stools and preventing dehydration-induced constipation.

Water is the best choice for staying hydrated, but other beverages can also contribute to your daily fluid intake. Herbal teas, particularly those containing senna or peppermint, may have additional benefits for digestive health. Warm liquids, in general, can help stimulate bowel movements and ease constipation symptoms.

Tips for staying hydrated:

Aim for at least 8 glasses (64 ounces) of water per day
Carry a reusable water bottle to encourage regular sipping
Consume water-rich foods like cucumbers, watermelon, and zucchini
Limit caffeine and alcohol intake, as they can contribute to dehydration
Consider herbal teas as a soothing alternative to plain water

Is there a connection between constipation and dehydration. Dehydration can indeed contribute to constipation by causing the large intestine to absorb more water from stool, resulting in harder, drier stools that are difficult to pass. Conversely, proper hydration helps keep stools soft and easier to eliminate, promoting regular bowel movements.

The Role of Exercise in Managing Constipation

While dietary changes play a significant role in alleviating constipation, the importance of regular physical activity should not be overlooked. Exercise can help stimulate bowel movements by increasing muscle activity in the intestines and promoting overall digestive health.

A 2019 systematic review and meta-analysis examined the effects of physical activity on chronic constipation. The study found that exercise interventions significantly improved constipation symptoms, including stool frequency and consistency. Both aerobic exercises and resistance training showed beneficial effects on constipation management.

Exercises that may help relieve constipation:

Brisk walking
Jogging or running
Cycling
Swimming
Yoga
Pilates
Light strength training

How does exercise promote bowel movements. Physical activity can stimulate the natural contractions of the intestinal muscles, helping to move stool through the digestive system more efficiently. Additionally, exercise can help reduce stress and anxiety, which are known to contribute to constipation in some individuals.

To maximize the digestive benefits of exercise, aim for at least 30 minutes of moderate physical activity on most days of the week. It’s important to choose activities that you enjoy and can sustain over the long term. Even small increases in daily movement, such as taking the stairs instead of the elevator or going for a short walk after meals, can contribute to improved digestive health.

When to Seek Medical Advice for Constipation

While occasional constipation is common and can often be managed through dietary and lifestyle changes, persistent or severe constipation may require medical attention. It’s important to recognize when your symptoms warrant a consultation with a healthcare professional.

Should you see a doctor for chronic constipation. If you experience constipation that lasts for several weeks or longer, despite making dietary and lifestyle changes, it’s advisable to consult with a healthcare provider. Additionally, certain symptoms may indicate a more serious underlying condition and should prompt immediate medical attention.

Warning signs that require medical evaluation:

Severe abdominal pain
Blood in the stool
Unexplained weight loss
Persistent changes in bowel habits
Constipation alternating with diarrhea
Constipation that doesn’t respond to dietary changes or over-the-counter remedies
Constipation accompanied by fever or vomiting

A healthcare provider can help determine the underlying cause of your constipation and recommend appropriate treatment options. These may include prescription medications, lifestyle modifications, or further diagnostic tests to rule out more serious conditions.

Can chronic constipation lead to complications. If left untreated, chronic constipation can potentially lead to complications such as hemorrhoids, anal fissures, fecal impaction, or rectal prolapse. In rare cases, severe chronic constipation may even contribute to the development of colorectal cancer. This underscores the importance of addressing persistent constipation and seeking medical advice when necessary.

Remember that while dietary changes and natural remedies can be effective for many people, they may not be sufficient for everyone. If you have concerns about your digestive health or experience persistent constipation, don’t hesitate to consult with a healthcare professional for personalized advice and treatment options.

7 foods that can help you poop and relieve constipation

Constipation can cause discomfort and may lead to health complications. High-fibre fruits, probiotics, whole grains, pulses, and many other options can help ease and prevent constipation.

This article explains what constipation is and outlines the symptoms of the condition. It also lists foods and drinks that may help alleviate it.

We also look at some of the alternative options and discuss when a person needs to see a doctor.

The article then outlines some frequently asked questions about constipation, including its causes and treatment.

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

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

Constipation is common. In the United States, around 16 in 100 adults experience symptoms of constipation. The risk increases with age, with constipation affecting approximately 33 in 100 adults aged 60 or older.

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

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

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

People’s bowels respond to foods differently. However, the following may help to relieve constipation.

1. Olive and flaxseed oils

Olive and flaxseed oils have a mild laxative effect, helping to ease the flow of materials through the intestines.

These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

A 2015 randomized controlled trial found that olive and flaxseed oils help relieve constipation in people undergoing hemodialysis — blood filtering.

In this study, the effects of both olive oil and flaxseed oil were comparable to those of mineral oil, which is a laxative that medical professionals sometimes recommend to treat constipation.

2. Probiotics

Probiotics are beneficial bacteria that may help to improve gut health and soften stools.

A 2017 systematic review of four randomized controlled trials (RCTs) investigated the effectiveness of probiotics as a treatment for constipation among elderly adults. Overall, the analysis suggested that probiotics improved constipation by 10–40% compared with a placebo.

The authors noted that most RCTs involved the probiotic strain Bifidobacterium longum. Further RCTs are necessary to determine the most effective probiotic strains, doses, and treatment durations.

Yogurt and kefir

Many dairy products, including yogurt and kefir, contain probiotics.

A 2017 study investigated the effectiveness of kefir for preventing constipation in people with mental and physical disabilities. For 12 weeks, participants each received 2 grams (g) of freeze-dried or “lyophilized” kefir with their meals.

The study found that kefir significantly reduced constipation. However, while some individuals experienced complete constipation relief, others experienced no effect. The authors concluded that daily consumption of kefir could help to prevent constipation.

Sauerkraut

Sauerkraut is a fermented cabbage dish containing probiotic bacteria that may help to boost gut health and alleviate constipation.

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

3. Vegetables and legumes

Vegetables are high in insoluble fiber. This type of fiber adds bulk to stools, which helps to promote more regular bowel movements.

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 four weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

4. Pulses

Most beans, lentils, and peas are very high in fiber.

A 2017 study found that 100 g of cooked pulses provides around 26% of the daily fiber intake that doctors recommend 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
vitamin B6

5. Fruits

Fruits are also rich in insoluble fiber, and many also have high water content. This makes fruit particularly effective at easing constipation. Below are some fruits that people can try for symptom relief.

High-fiber fruits

High-fiber fruits that may help to ease constipation include:

Kiwifruit: On average, 100 g of kiwifruit contains around 3 g of fiber. Kiwifruit also contains the enzyme actinidine, which alleviates upper gastrointestinal symptoms such as:
- abdominal discomfort
- pain
- indigestion
- reflux
Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole, with the skin intact. These fruits contain several compounds that improve digestion, including:
- fiber
- sorbitol
- fructose
Grapes: These fruits have a high skin-to-flesh ratio and are rich in fiber. They also contain a lot of water, which helps to add moisture to hard stools.
Blackberries and raspberries: These fruits are rich in fiber and water, which can ease constipation. A person can try eating a handful or two of raw, washed blackberries or raspberries a day.

Prunes

Aside from containing a lot of fiber, prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2018 study investigated the effect of prunes on constipation severity in women aged 60 years and older. The researchers divided the 60 participants into two groups of 30.

Both groups continued to consume their usual diet. However, the treatment group received 50 g of rehydrated prunes every morning for three weeks.

Unlike the control group, the treatment group showed a significant reduction in the severity of constipation symptoms. These changes began at the end of the first week and continued to the end of the third week.

The authors concluded that prunes could be an effective complementary treatment for reducing constipation severity in older women.

6. Whole wheat bread, cereals, and pasta

Whole wheat products are an excellent source of insoluble fiber. To get the most nutrients from whole wheat products, a person should eat them raw or lightly cooked.

Wheat bran

Wheat bran is the hard outer layer of the wheat kernel. It is rich in insoluble fiber.

A 2017 study investigated the effectiveness of wheat bran as a treatment for constipation in infants and older children. Researchers assessed 51 children for seven months.

Over this period, researchers associated increases in bran intake with significant improvements in bowel habits. At the end of the study, 86% of children had improved bowel habits.

7. Liquids

Liquids add moisture to stools, making them softer and easier to pass. Below are some liquids that people can try for constipation.

Water

Dehydration is a common cause of constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools. Dehydration results in hard, dry, lumpy stools that are difficult to pass.

Drinking plenty of water can help to ease or resolve the symptoms and avoid a person getting constipated.

Clear soups

Clear soups may be particularly effective at easing constipation since warm liquids and foods are generally easier to digest.

If diet or lifestyle changes are not enough to ease a person’s symptoms, a doctor or pharmacist may recommend laxative medications.

There are several types of laxatives available, including:

water-retention laxatives, such as magnesium hydroxide (milk of magnesia) and polyethylene glycol (MiraLAX)
bulk-forming laxatives, such as methyl cellulose (Citrucel) and calcium polycarbophil (FiberCon)
lubricants, such as mineral oil
stool softeners, such as docusate sodium (Docusate and Colace)
stimulants, such as bisacodyl (Correctol and Dulcolax)

Natural laxatives include:

castor oil
senna tea
aloe vera
magnesium citrate supplements
Epsom salt

A person should see a doctor if their constipation does not improve following appropriate dietary and lifestyle changes and treatment with over-the-counter medications.

Can constipation be a sign of something more serious?

Most cases of acute constipation are due to diet or lifestyle factors. However, chronic constipation can sometimes signal an underlying medical condition.

Some medical conditions that can cause constipation include:

irritable bowel syndrome (IBS)
celiac disease
diabetes
hypothyroidism
diverticulitis
proctitis
rectal prolapse
anal fissures
tumors of the rectum or anus
anxiety and depression
Parkinson’s disease
dementia
multiple sclerosis
stroke
spinal cord injuries or disease

Can medications cause constipation?

Certain medications can cause or contribute to constipation. Examples include:

anti-inflammatories
antihistamines
antacids
calcium channel blockers
diuretics
antidepressants
anticonvulsants
opioids

Iron supplements may also cause constipation.

A doctor can help determine what may be causing a person’s constipation and provide suitable remedies and treatments to enhance bowel movement and frequency.

Below are some answers to common questions about constipation types and causes.

What is the difference between acute and chronic constipation?

Acute constipation lasts for a few days, whereas chronic constipation lasts for several weeks or months.

Acute constipation usually results from lifestyle factors or medication use. Chronic constipation is generally related to gastrointestinal, metabolic, or neurological conditions.

What lifestyle factors cause constipation?

A wide variety of lifestyle factors can cause constipation.

A diet high in fats and low in fiber puts a person at risk of constipation. Other common issues that can increase the risk of constipation include:

dehydration
sudden dietary changes
not getting enough exercise
not going to the bathroom enough, or trying to hold in stools
stress

Constipation refers to a person’s difficulty passing stool.

People may have fewer than three bowel movements per week, experience pain or discomfort when trying to empty bowels or have hard or dry lumps of stool.

Certain foods are beneficial to a person’s gut health — people can promote bowel movements by consuming high-fiber fruits and vegetables, probiotics, and whole wheat foods. There are also alternative treatments a doctor may recommend, such as laxatives.

A person should consult a medical professional if both dietary and medical treatments do not remedy their constipation to determine what may be causing their reduced bowel movements.

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