What are the best foods to help relieve constipation? Discover the top 17 natural remedies for hard, painful stool and improve your digestive health.

The Power of Fiber-Rich Foods for Constipation Relief

Constipation is a common digestive issue that can be both uncomfortable and frustrating. While there are various medical treatments available, one of the most effective ways to address constipation is through dietary changes. By incorporating fiber-rich foods into your diet, you can help stimulate your digestive system and promote regular bowel movements.

Prunes: Nature’s Laxative

Dried prunes, also known as dried plums, are a well-known remedy for constipation. Prunes are a good source of fiber, and they also contain a compound called sorbitol, which helps soften stool and make it easier to pass. To maximize the benefits of prunes, experts recommend soaking them in water overnight before consuming.

The Mighty Chia Seed

Chia seeds are another versatile and fiber-rich food that can help alleviate constipation. These tiny black seeds are packed with soluble fiber, which helps bulk up stool and promote regular bowel movements. You can easily incorporate chia seeds into your diet by adding them to smoothies, oatmeal, or yogurt.

Ground Flaxseeds: A Nutty Solution

If you prefer a smoother texture over the crunch of chia seeds, ground flaxseeds can be an excellent alternative. Like chia seeds, flaxseeds are a great source of fiber and can help regulate digestion. They also provide a boost of heart-healthy omega-3 fatty acids. You can mix ground flaxseeds into warm cereal, add them to smoothies, or sprinkle them on top of your favorite dishes.

Whole Grains: A Fiber-Filled Solution

Incorporating whole grains into your diet can also be beneficial for relieving constipation. Foods like rye bread, whole wheat bread, and oats are high in insoluble fiber, which can help add bulk to your stool and stimulate bowel movements. Studies have shown that rye bread, in particular, can be more effective at relieving constipation than laxatives without causing additional gastrointestinal issues.

The Mighty Pear: A Fiber-Packed Fruit

Pears are another excellent source of fiber, which can help alleviate constipation. They contain both soluble and insoluble fiber, which work together to promote regular bowel movements. Additionally, pears contain sorbitol, a natural laxative that can help soften stool.

Apples: An Everyday Constipation Remedy

Apples, with their high fiber content and natural laxative properties, can also be a useful tool in the fight against constipation. The skin of an apple contains insoluble fiber, while the flesh contains soluble fiber, both of which can help regulate digestion. Eating an apple a day, or even incorporating apple sauce or apple juice into your diet, can be a simple and effective way to alleviate constipation.

Hydrating Vegetables: The Key to Regularity

Certain vegetables, such as spinach, broccoli, and carrots, can also be beneficial for constipation relief. These vegetables are high in fiber and contain a significant amount of water, which can help soften stool and facilitate its passage through the digestive system.

Legumes: A Fiber-Filled Solution

Legumes, such as lentils, black beans, and chickpeas, are another excellent source of fiber that can help with constipation. These foods are high in both soluble and insoluble fiber, which can help add bulk to your stool and promote regular bowel movements.

Whole Grains: A Fiber-Filled Solution

Incorporating whole grains into your diet can also be beneficial for relieving constipation. Foods like rye bread, whole wheat bread, and oats are high in insoluble fiber, which can help add bulk to your stool and stimulate bowel movements. Studies have shown that rye bread, in particular, can be more effective at relieving constipation than laxatives without causing additional gastrointestinal issues.

Popcorn: A Surprising Constipation Remedy

Believe it or not, popcorn can also be a helpful food for relieving constipation. Air-popped popcorn is high in fiber and can help add bulk to your stool, making it easier to pass. Just be sure to avoid heavily salted or buttered popcorn, as those can have the opposite effect on your digestive system.

The Hydrating Power of Watermelon

Watermelon is not only refreshing and delicious, but it can also be beneficial for constipation relief. This juicy fruit is high in water content, which can help soften stool and promote regular bowel movements. Additionally, watermelon contains a small amount of fiber, which can further contribute to improved digestion.

Kiwi: A Fiber-Packed Powerhouse

Kiwi is another fruit that can be helpful for relieving constipation. It is a good source of fiber, as well as enzymes that can help break down and move food through the digestive system. Eating a kiwi a day, or incorporating it into smoothies or other dishes, can be a tasty way to get the fiber and enzymes your body needs.

The Versatile Sweet Potato

Sweet potatoes are not only delicious, but they can also be a valuable tool in the fight against constipation. These starchy vegetables are high in fiber, which can help add bulk to your stool and promote regular bowel movements. You can enjoy sweet potatoes in a variety of ways, such as roasted, mashed, or even incorporated into baked goods.

The Gut-Friendly Banana

Bananas are a versatile and fiber-rich fruit that can be beneficial for constipation relief. They contain both soluble and insoluble fiber, which work together to help regulate digestion. Additionally, bananas are a good source of potassium, which can help maintain healthy electrolyte levels and support overall digestive function.

Oats: A Comforting Constipation Solution

Oats are a wonderful source of soluble fiber, which can help add bulk to your stool and make it easier to pass. Whether you enjoy a warm bowl of oatmeal or incorporate oats into baked goods, this whole grain can be a comforting and effective way to relieve constipation.

The Gut-Friendly Quinoa

Quinoa is a gluten-free grain that is high in fiber and can be a helpful addition to your diet for constipation relief. It contains both soluble and insoluble fiber, which work together to promote regular bowel movements. You can easily incorporate quinoa into your meals by substituting it for rice or using it as a base for salads and grain bowls.

Avocado: A Creamy Constipation Remedy

Avocados are not only delicious, but they can also be beneficial for relieving constipation. This creamy fruit is a good source of fiber, as well as healthy fats that can help support overall digestive health. You can enjoy avocado in a variety of ways, such as on toast, in salads, or even blended into smoothies.

The Versatile Artichoke

Artichokes are a unique vegetable that can be a helpful tool in the fight against constipation. They are a good source of fiber, as well as a compound called inulin, which can help promote the growth of beneficial gut bacteria and improve overall digestive function.

The Power of Hydration

In addition to incorporating fiber-rich foods into your diet, staying hydrated is also crucial for relieving constipation. Drinking plenty of water, herbal teas, and other non-caffeinated beverages can help soften stool and facilitate its passage through the digestive system. Aim for at least 8 cups of fluid per day, and adjust your intake as needed based on your individual needs and activity level.

The Importance of Mindful Eating

Finally, it’s important to remember that how you eat can also impact your digestive health and regularity. Eating your meals slowly, chewing thoroughly, and being mindful of your body’s signals can all contribute to improved bowel function and constipation relief.

Remedies for Painful, Hard Stool

Allaturi, A. et al. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011 Apr;33(7):822-8
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Holma, R. et al. Constipation Is Relieved More by Rye Bread Than Wheat Bread or Laxatives without Increased Adverse Gastrointestinal Effects.
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“Patient education: Constipation in Adults (The Basics). UpToDate. Updated: Dec, 07, 2017.
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Patient education: High-fiber diet (The Basics). UpToDate. Dec, 07, 2017.
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National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, and Nutrition for Constipation. Nov 13, 2014.
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UCSF Medical Center. Increasing Fiber Intake. Aug 2015
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USDA. Basic Report: 09003, Apples, raw, with skin. Updated: May 2016.
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USDA. Basic Report: 09291, Plums, dried (prunes), uncooked. Updated: May, 2016.
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17 Best Foods to Help Constipation

Not being able to poop is the worst. Constipation, or lack of regular bowel movements, can be caused by a range different things. And that includes what you eat.

Sure, there are different tactics you can try to get things moving again, including medication. But if you don’t think your constipation is due to an underlying health condition and want to take matters in your own hands, doctors and dietitians say eating the right foods should help stimulate your digestive system.

“It’s best to solve the issue from the inside out,” says board-certified gastroenterologist Ashkan Farhadi, M. D., director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, CA.

In general, you want to look for foods that are high in fiber to help bulk up your poop. “It’s easier to move something through the colon that’s bulkier,” Dr. Farhadi explains. (Some foods even have unique compounds and help spur bowel activity.) So if nature hasn’t called in a while and you want to try a natural route first, load up on these foods to help relieve constipation ASAP.

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Prunes

Dried prunes are notorious for helping with constipation, and with good reason. “Prunes are a good source of fiber,” says Jessica Cording, M.S., R.D., author of The Little Book of Game-Changers. Prunes also contain a compound called sorbitol that helps soften poop and makes it easier to pass through your system, she says. Want to get even more bang from your prunes? Dr. Farhadi recommends soaking them in water overnight.

Chia seeds

These tiny black seeds are “very, very high in fiber,” Cording says. “They help build stool bulk and move things through your system.” She recommends adding chia seeds to smoothies, oatmeal, or yogurt to help relieve constipation (and add a boost of healthy fats and protein to your meal.)

Ground flaxseeds

If you like the idea of chia seeds, but can’t stand the texture, Cording recommends opting for ground flaxseeds instead. “Ground flax has a nice, warm, nutty flavor, and you’re going to get a lot of fiber with it,” she says. They’re also a great source of heart-healthy omega-3 fatty acids. You can try mixing flax into warm cereal, add it to a smoothie, or sprinkle it on top of a salad.

Coffee

There’s a reason why you tend to have a nice poop after you drink your morning cup. “Coffee helps relieve constipation through the caffeine it provides,” says Julie Upton, R.D., cofounder of nutrition website Appetite for Health. “Caffeine increases gastrointestinal motility.” Basically, the caffeine in your cup of coffee helps get your gut muscle contracting—and that can help you poop.

Papaya

This sweet and juicy fruit is one of Dr. Farhadi’s top picks for constipation. “Papaya is another fruit that is high in fiber—one medium papaya has 5 grams,” says Keri Gans, R.D., author of The Small Change Diet. It also offers a dose of calcium, magnesium, and potassium.

Pears

“Pears are fantastic for constipation,” says Cording. They’re high in fiber—particularly soluble fiber, which can be helpful at bulking up your poop, she says.

Lentils

Lentils are an easy and inexpensive way to get a bunch of fiber (and quality plant-based protein) at once. Cording notes that you can get about 6 grams of fiber in a half cup of lentils, which will help keep your digestive system moving—not to mention, keep you feeling full and satisfied.

Apples

Apples contain a soluble form of fiber called pectin that turns into short-chain fatty acids in your gut, Cording explains. Those fatty acids pull water into your colon and help soften your poop, making it easier to pass.

Grapes

Grapes are a great two-for-one punch in battling constipation. “Grapes have a lot of fiber, but they also have a lot of water,” Cording says. “That combination is really helpful, given that you need water to help pass fiber through your digestive system.”

Figs

Figs are “very high in fiber,” Cording says, adding that “because they’re so concentrated, you don’t have to eat that many.” Figs also have an enzyme called ficain that’s thought to help with constipation.

Oats

Oats are high in soluble fiber, which helps bulk up your poop, Cording says. The’re “also pretty easy on the stomach,” she says, and “not so high in fiber that it will cause discomfort.” Plus, they’re so versatile (oatmeal! smoothies! muffins!) and can be worked into other foods.

Raisins

If you have to choose between prunes and raisins, Cording recommends reaching for the prunes. Still, raisins are a good source of fiber, she says, and can definitely help relieve constipation. Basically, don’t pass these over if they’re currently hanging out in your pantry—sprinkle them on top of oats or yogurt for extra sweetness and texture.

Kiwifruit

Kiwis have a lot of fiber and fluid, but they also contain an enzyme called actinidain that helps with the digestive process, Cording says. “Kiwi can be a really gentle way to stimulate the digestive process,” she adds.

Citrus fruits

Citrus fruits are a great source of soluble fiber and water (and vitamin C!), Cording says. You can simply eat an orange, or you can have some lemon juice in warm water to get things moving, she says.

Spinach

This veggie (and many other dark, leafy greens) contain a lot fiber and magnesium, which Cording describes as “nature’s muscle relaxer.” Try a spinach salad or toss some greens into a smoothie for relief.

Artichokes

“Artichokes are surprisingly high in fiber,” Cording says. Specifically, they contain a type of soluble fiber called inulin which can also help control bad bacteria in your gut. “It can be a helpful way to stimulate digestion,” Cording says.

Sweet potatoes

Want something starchy (and packed with skin-boosting vitamin A)? Opt for sweet potatoes over white potatoes. “They have a much higher fiber content than a white potato,” Cording says. Just be sure to keep the skin on, as “that’s where a lot of the fiber is,” she says.

When to see your doctor about constipation

If you’ve been dealing with constipation and it’s interfering with your quality of life, Dr. Farhadi says it’s time to see a doctor. That’s also true if this seems to be a regular thing for you—your doctor may want to run some tests to make sure you’re not dealing with an underlying health condition, like irritable bowel syndrome (IBS) or diabetes. Once your doctor figures out what’s behind your constipation, he or she can help come up with a treatment plan that works best for you.

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Meal Plan for Constipation Relief During Pregnancy

High fiber foods – including vegetables, fruit, beans, nuts,
seeds, and whole grains – help to increase fluid content in your stool, which makes
it softer and adds bulk, both of which help the stool to pass easier.
Additionally, prunes may help with constipation due to their high content of
sorbitol, a sugar alcohol that pulls fluids into the colon and aids with the
passage of stool.

Probiotics are bacteria that can help promote health when
consumed regularly and in the right amounts. Probiotics are not “naturally”
found in foods, but some probiotics are added to some foods, e.g. certain yogurts,
cereals, supplements.

During pregnancy, your fluid needs are approximately 10 eight ounce cups per day. Eating plenty of produce will help meet your fluid intake as these foods tend to have a high water content.

Pro tip:

• The American College of Obstetricians and Gynecologists recommends a minimum of 30 minutes of exercise per day during pregnancy. As long as your doctor has cleared you to engage in exercise, continuing to be active throughout each trimester may help not only prepare you for birth, but also help prevent constipation.
• Choosing meals and snacks from the below listed options will help ensure you consume foods that will increase your fiber and fluid intake while maintaining a balanced diet.

• Option 1: Strawberry banana smoothie with low fat plain Greek yogurt
• Option 2: Low-fat plain yogurt containing active cultures with high fiber cereal, berries, and ground flax seeds
• Option 3: Mixed fruit salad with unsweetened coconut flakes, chopped almonds, and chia seeds
• Option 4: Scrambled eggs with 1 cup vegetables (leftovers from dinner or fresh cut), side of banana, and high fiber whole grain toast
• Option 5: Chia pudding with berries, chopped nuts, and coconut milk

• Option 1: Lentil salad over a bed of leafy greens
• Option 2: Black bean soup and leafy green salad with baked chicken
• Option 3: High fiber whole grain bread with banana and nut butter, side of cut vegetables
• Option 4: Salmon salad on high fiber whole grain bread, side of hummus and vegetables
• Option 5: High fiber whole grain wrap, filled with scrambled eggs and chopped vegetables; sliced apple on the side

• Option 1: Grilled tofu over sautéed greens with roasted potatoes       
• Option 2: Three bean vegetarian chili, side salad
• Option 3: Baked chicken, farro, roasted cauliflower
• Option 4: Baked white fish, green peas, roasted sweet potato
• Option 5: Bean tacos with corn tortillas, black beans, chopped tomatoes, sliced peppers, salsa

• Option 1: Cut up veggie sticks and hummus        
• Option 2: Dried fruit like prunes and mixed nuts
• Option 3: Bean Salad: Garbanzo beans, chopped carrots, chopped bell pepper, salt, pepper, olive oil, and red wine vinegar
• Option 4: Kefir (cultured milk) blended with fruit and chia seeds
• Option 5: Black bean dip with corn tortilla chips

For more on this topic, check out the following articles:

Which are the best foods to help constipation?

What to eat when constipated

Constipation affects most of us from time to time, but what you eat can help to relieve it and keep it away. Our guest expert nutritionist Clarissa Lenherr shares the 9 best foods to include in your diet to get your gut moving again.

Everyone has different bowel habits, but if you’re constipated, you usually poo less than 3 times a week and strain to push out poo (stools). You may have dry, lumpy, hard or large stools, feel blocked up, or have a tight, swollen tummy.

For most people, constipation doesn’t last long. But for others, it can be a long-term problem, causing serious pain and affecting their quality of life.

Your diet, lifestyle, stress levels, underlying health conditions and many other factors can add to or trigger constipation. And the foods you do (or don’t) eat may work as natural laxatives that help empty your bowels, or they may make your constipation worse.

Here are the best foods to help ease constipation.

The 9 best foods for constipation

1. Pulses

Pulses, like beans, chickpeas, lentils and peas, are great sources of soluble fibre (soft moist fibre usually found in fruit) and insoluble fibre (usually the tougher outer shells of seeds, grains, fruits and vegetables). Fibre helps reduce constipation by bulking out and softening your stool, which, in turn, moves your poo more easily through your gut.

It’s best to introduce pulses into your diet in small quantities – their high fibre content can trigger bloating and farting (flatulence) if you suddenly start to eat a lot of them. Begin by adding half a can of pulses to soups, casseroles or stews, or use them instead of minced meat in dishes like lasagnes.

For some people, adding pulses to their diet works immediately, but for others, it may take a day or 2 for the effect to kick in.

2. Live yoghurt

Live yoghurt contains ‘good’ live bacteria and yeasts, known as probiotics, that may help to relieve constipation. A 2014 study suggests that probiotics can help improve how regularly you poo and may soften your poo.

Another 2014 study suggests that eating yoghurt containing the probiotic bacteria types lactobacillus acidophilus and bifidobacterium lactis may help treat constipation, particularly when added to soluble fibre.

So, try adding live yoghurt into your daily diet to support your gut, build up ‘good’ gut bacteria and prevent constipation. But keep in mind that it takes time to build up this gut bacteria, so you may not see results right away.

Read more about how long it takes for probiotics to work.

3. Kiwis

It’s thought these hairy, juicy fruits may help with constipation because they’re high in fibre and have enzymes that act as natural laxatives. Eat 2 kiwi fruits for breakfast in the morning – you may want to remove the hairy skin, as it’s not to everyone’s taste, but it contains fibre and vitamins too.

Read more about why you need to eat 5 portions of fruit and vegetables every day.

4. Wheat bran

Wheat bran is rich in insoluble fibre, which helps to speed up the movement of food waste through your gut. A 2013 study suggests that eating wheat bran breakfast cereals every day for 2 weeks may improve your bowel function and reduce constipation and other digestive problems like bloating.

To help with constipation, add 20 to 25g of wheat bran to your diet every day. You can sprinkle it onto yoghurt, mix it into porridge or add it into a smoothie.

It can take around 24 hours for food to pass through your digestive system, so wait for a few days after introducing wheat bran into your diet to start feeling the benefits.

Read more about the top 10 healthy breakfast foods.

5. Whole grains

Wholegrain versions of breads, flours, pastas and rice have more fibre than processed grains, so:

• swap white rice for brown rice, wild rice or quinoa (read more about the health benefits of quinoa)
• swap white bread for brown/wholemeal bread, like rye or pumpernickel
• swap white pastas for wholemeal pastas

6. Water

Staying hydrated is essential for many aspects of your health, including your bowel movements. If you don’t have enough water in your diet, there’s a risk that your large intestine (colon) will absorb the water from your food waste, which will harden your poo and make you constipated.

How quickly water can relieve constipation depends on how dehydrated you are. Aim to drink 2 litres of water every day – and use the colour of your pee as a guide to if you need to drink more water. If you’re well hydrated, your pee should be a pale straw colour. If you find drinking water boring, add blueberries, herbs or cucumber for taste.

7. Herbal tea

Certain herbal teas may stimulate your digestive system and relieve digestive problems like constipation. For example, peppermint tea, green tea or black coffee may speed up your bowel movements.

Hot drinks in general can also help ease constipation, as they’re an easy and effective way to get more water into your body.

For some, herbal teas can help instantly, but for others, it may take an hour or so. Try a cup of ginger or peppermint tea after dinner and see if you notice any changes that evening or the next day. Or try hot water with lemon juice first thing in the morning on an empty stomach, as the citrus can stimulate your large intestine.

Read more about the benefits of drinking lemon water.

8. Prunes

Prunes and prune juice are popular constipation remedies. They contain a sugar called sorbitol, which can have a natural laxative-like effect for some people.

The whole fruit contains more sorbitol and fibre than the juice, so eating a prune may have a quicker effect on your bowel movements.

But don’t eat a whole bag of prunes, as too many can cause digestive problems like trapped wind (gas) and bloating, diarrhoea and even constipation. Instead, start with a small handful and give it up to 4 hours to see if you notice a difference.

9. Flaxseed

Flaxseed is a good source of insoluble fibre that’s been used as a natural constipation reliever for decades. When flaxseeds are mixed with water, they bind together to create a gel that may help get your bowels moving.

To help with constipation, mix 10g of flaxseed with 150ml of water and drink it first thing in the morning on an empty stomach. It can take anywhere between 12 to 24 hours for this to work. For some, it can take up to 2 to 3 days. If this doesn’t help you poo, you can try 2 to 3 servings a day.

You can also grind flaxseed into a powder to sprinkle it on salads and whatever you have for breakfast.

To avoid making constipation worse, drink about 2 litres of water during the day when using flaxseed. Flaxseed can increase the oestrogen levels in your body, so don’t use it if you have any oestrogen-based cancers like breast cancer.

When to see a doctor about constipation

If you’ve had constipation for more than a few weeks and self-care measures, like changing your diet and exercising more regularly, aren’t working, see a doctor. Read more about when to worry about constipation.

Also see a doctor if you:

• have never had constipation before
• have blood in your poo
• are losing weight without trying to
• have serious tummy pain
• have very painful bowel movements
• lose control of your bowels
• feel a bulge or see a red lump coming out of your bottom (anus)
• can feel a lump in your tummy or bottom
• have new constipation and you’re over 60
• are being sick (vomiting) and not passing wind

Sometimes, constipation can be a sign of a disease or a physical problem in your digestive system. Certain conditions like irritable bowel syndrome (IBS), Parkinson’s disease, diabetes, multiple sclerosis (MS) and thyroid disease can all cause chronic constipation.

Once the cause of your constipation has been found, your doctor will discuss treatment options with you and may recommend you see a dietician or nutritionist to help with your diet and manage your symptoms.

Read more about diagnosing and treating constipation.

Your health questions answered

Key takeaways

• constipation is a common condition that can be linked to your diet and lifestyle, and underlying medical conditions
• the foods we do or don’t consume can cause constipation
• try high fibre foods to prevent constipation – include wheat bran and whole grains regularly in your diet
• try a natural laxative such as prunes and prune juice – but don’t overdo it
• if you’ve had constipation for more than a few weeks and self-care, like changing your diet and exercising more regularly, isn’t working, see a doctor

Foods to Eat When Constipated

Foods to Eat When Constipated 

If you’ve experienced constipation, then you know just how frustrating and uncomfortable it can be. The dark moments of constipation can leave you feeling bloated, lethargic, and frankly, pretty desperate! Luckily, science shows that your diet can reduce constipation, which is something that we have the power to change. 

That means, for those with constipation, relief may be found as close as your local grocer. Hundreds of foods and many high fiber products can help you relieve constipation, the good old-fashioned way. Keep reading to learn about the best foods to relieve constipation, prevent it, and even promote regularity!

The “Big 3” for Constipation

When it comes to constipation, the 3 most important things to keep in mind are fiber, water and exercise. Increasing your physical activity, fiber, and water have all been extensively proven to relieve and prevent constipation. 

Moving your body through the day also promotes movement through your digestive tract (Learn more about this and other natural remedies for constipation here). While fiber helps to bulk your stool and produce “healthier” poops. Water and fluids help the fiber work better and decrease dehydration (a known culprit for constipation). This is key to remember, because as you add more fiber in your diet it is vital to drink plenty of water too!

Many foods are notorious for relieving constipation (prunes, we’re looking at you!), and unsurprisingly, among the most effective, are foods with a high fiber content.

High Fiber Foods to Relieve Constipation

Fun fact – fiber is found only in plants, and all plants have fiber. This means that meat and dairy products don’t have any fiber! 

Fiber is defined as the edible parts of a plant that cannot be digested. Studies show that fiber can reduce constipation significantly, especially if you aren’t getting enough fiber in the first place. So, for those who don’t eat their fruits and vegetables, adding more fiber into your diet is the best place to start!

Another thing to consider – there are two main players when it comes to fiber: soluble fiber and insoluble fiber. Insoluble fiber on its own isn’t effective in reducing constipation. While soluble fiber in its lonesome can relieve constipation. And to complicate things even further – a mix of both insoluble and soluble fibers is even more effective than soluble fiber alone. While this may seem confusing, many fibrous foods naturally contain a good mix of soluble and insoluble fiber.

On the daily, the average Canadian woman needs 25 grams of fiber and the Canadian man needs 38 grams of fiber. In reality, the average Canadian is getting about half that amount. That goes to show that – as a nation – we need more plants in our diet!

Listed below are some of the best fiber foods for constipation

Whole grains: 

Whole grains are an amazing source of fiber, making them a great choice to help regulate the bowels. As a matter of fact, research has found that whole grain rye bread is better than wheat bread and laxatives for relieving constipations. This is due to arabinoxylan, the main type of fiber in rye, which helps to keep food moving through the intestine.

Another superstar bread is Ezekiel bread, made of sprouted whole grains and legumes. This bread provides a lot of fiber as compared to others on the market. Other whole grains, such as those in whole wheat bread and pasta, oats, and bran flake cereals, are also great for adding fiber into your diet and reducing constipation.

Legumes: 

Lentils, beans, soybeans and chickpeas. All beans deliver over 10g of fiber per cup serving and provide a great mix of soluble and insoluble fiber. This makes them a great option for constipated folk. Many others, like chickpeas, lentils, and peas provide over 5g of fiber per serving, making them a great option too. 

Not to mention, certain legumes like chickpeas, lentils, red kidney beans and soybeans have prebiotic fiber. Prebiotics essentially act as “food” for the good bacteria in your gut and promote gut health. Many functional gut disorders, such as IBS and chronic constipation, have been linked (unsurprisingly!) to gut health. So prebiotic fiber could be a real win-win for people who experience constipation from those conditions! 

An easy (and delicious) way to add more legumes to your diet is to try a lentil or chickpea hummus! 

Fruits: 

Pears and apples with the skin on are the gold standard for high-fiber fresh fruits. With the skin, an average pear provides between 5 to 6 grams of fiber. Berries and citrus fruits, such as oranges and grapefruit, are also particularly high in fiber.

But hands down, the best fruit for constipation is prunes. Fresh plums don’t provide much fiber, but dried plums, also known as prunes, provide 12g of fiber per cup. They also contain sorbitol, a type of sugar, that is commonly (and powerfully) referred to as “nature’s laxative.” However, prunes are also very high in sugar, so they come at a price and are not a good option for people with diabetes. 

An easy and tasty way to add more fruit to your diet is to have a serving of fruit at breakfast time. Think about it – yogurt and berries, apple pancakes, a side of fresh orange slices. Sounds just like a slice of heaven! 

Vegetables:

Greens, such as spinach, brussels sprouts and broccoli are arguably the best veggies for fiber. As an added bonus, they are also a great source of Vitamin C – which is vital for a healthy immune system – as many of us now know after living through a pandemic. 

Surprisingly, potatoes and sweet potatoes with the skin on are also a great source of fiber, respectively providing 3g and 4g of fiber per potato. Jerusalem artichoke is also a great source of fiber. These artichokes contain inulin, which is another example of a prebiotic fiber. 

A great standard practice to add more veggies to your diet is to fill half of your dinner plate with vegetables, and the other half with protein and starches. 

Nuts & Seeds:

Certain nuts, such as almonds, pecans and peanuts provide more fiber than other nuts. Seeds, such as buckwheat, chia, flax, sesame and poppy seeds, are also a great source of fiber. For example, a 20g serving of Chia seeds contains 6.9g of fiber. 

To get your fill of fiber, try adding a tablespoon of Holy Crap Cereal to your one of your favourite meals. Loaded with all of the super seeds – chia seeds, buckwheat and hemp hearts – one serving of Holy Crap cereal provides 8g of fiber. The fiber in Holy Crap also has prebiotic capabilities – helping to promote that good gut health we all hope and dream of.  Add holy crap to smoothies, on top of salads or in oatmeal. Or better yet, make a new creation and share it with us! For more recipe inspiration, check out our recipe page.

The Bottom Line

Constipation can be beyond frustrating at the best of times. At the worst of times, it can feel hopeless. But it’s important to try to keep perspective and attempt different strategies (alongside the help of a healthcare professional) until you find what works best for you. 

One last thing to consider is maintaining a routine. Having a regular eating schedule can train your body to expect food and prepare for digestion and elimination at predictable times. The notion being, when you stick to a schedule, your bowel sticks to a schedule. 

Hopefully these tips and tricks can help get things in motion and guide you towards smoother, less painful days!  

References

Government of Canada. (2019). Fiber. Health Canada. Retrieved from:https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

Holma, R., Hongisto, S. M., Saxelin, M., & Korpela, R. (2010). Constipation is relieved more by rye bread than wheat bread or laxatives without increased adverse gastrointestinal effects.The Journal of nutrition,140(3), 534–541. https://doi.org/10.3945/jn.109.118570

National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Eating, Diet & Nutrition for Constipation. Retrieved from:https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition

Ramnani, P., Gaudier, E., Bingham, M., van Bruggen, P., Tuohy, K. M., & Gibson, G. R. (2010). Prebiotic effect of fruit and vegetable shots containing Jerusalem artichoke inulin: a human intervention study.The British journal of nutrition,104(2), 233–240. https://doi.org/10.1017/S000711451000036X

Sharma, A., & Rao, S. (2017). Constipation: Pathophysiology and Current Therapeutic Approaches.Handbook of experimental pharmacology,239, 59–74.https://doi.org/10.1007/164_2016_111

Simrén, M., Barbara, G., Flint, H. J., Spiegel, B. M., Spiller, R. C., Vanner, S., Verdu, E. F., Whorwell, P. J., Zoetendal, E. G., & Rome Foundation Committee (2013). Intestinal microbiota in functional bowel disorders: a Rome foundation report.Gut,62(1), 159–176. https://doi.org/10.1136/gutjnl-2012-302167 

Vernia, F., Di Ruscio, M., Ciccone, A., Viscido, A., Frieri, G., Stefanelli, G., & Latella, G. (2021). Sleep disorders related to nutrition and digestive diseases: a neglected clinical condition.International journal of medical sciences,18(3), 593–603.https://doi.org/10.7150/ijms.45512

U.S. Department of Agriculture. (2018). Seeds, chai seeds, dried. FoodData Central. Retrieved from:https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

U.S. Department of Agriculture. (2018). Pears, raw. FoodData Central. Retrieved fromhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/nutrients

U.S. Department of Agriculture. (2018). Plums, dried (prunes). FoodData Central. Retrieved fromhttps://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients 

Constipation, Diarrhea and Fiber – Oncology Nutrition DPG

Question:

During treatment, I go back and forth between being constipated and having diarrhea, but nothing normal in between. Is there any food that can help both of these problems?

Answer:

Constipation can be due to problems that cannot be resolved with food alone. Severe constipation that results from pain or nausea medications, or from digestive conditions, such as a small bowel obstruction, require medical intervention. If you have pain, fever, or abdominal distention (bloating), call your doctor right away. Do not try to self-medicate with food.

If you have less severe constipation, the first thing you should do is talk to your nurse or doctor about this problem. They may be able to adjust some of your medications to help lessen these episodes of diarrhea and constipation. In addition, fiber is great for normalizing bowel function. You just need to make sure you get the right type of fiber.

Soluble vs. Insoluble Fiber

There are two types of fiber: soluble and insoluble. Soluble fiber becomes “sticky” when it gets wet. Oats, which are rich in soluble fiber, are a great example of this. Insoluble fiber does not absorb much water, so it doesn’t change when liquid is added to it.

Think of what celery would look like if you dropped it into a glass of water. It doesn’t absorb liquid or become sticky. That’s insoluble fiber.

For both diarrhea and constipation, you want to get more soluble fiber, such as oats, bran, and barley. For constipation only, you can add in some insoluble fiber as well—fruits and vegetables are good sources. Many people find that simply taking a daily fiber supplement, which is made up mostly of soluble fiber, will lessen both diarrhea and constipation.

Please ask your doctor or nurse if it is okay to add in more fiber before you try a supplement. These products are considered safe for most people; however, some digestive problems may worsen with the addition of fiber.

Getting More Fiber

Once you get the okay from your medical team, you can pick up a fiber supplement at any pharmacy or supermarket. Products made with a type of fiber called inulin, or those made of wheat dextrin or psyllium, often work well. Start with one-half serving and plenty of water, to see how your body tolerates the product. Make sure to have at least eight ounces of fluid each time you take a fiber supplement, and drink additional water throughout the day to stay well-hydrated. Adding fiber without adequate water can worsen constipation.

Over several days, slowly add in more fiber, as tolerated, to help normalize your bowel function. As well, you can experiment with taking the supplement in the morning, the evening, or both, to determine what works best for you.

If you want to focus on food to get more soluble fiber, try oats and oatmeal, natural applesauce (no added sugar), lentils, pears, finely ground flaxseeds (not whole), barley, and white rice. For insoluble fiber, try whole wheat and wheat bran, nuts, seeds, and raw vegetables. Beans and peas contain significant amounts of both soluble and insoluble fiber.

The bottom line: soluble fiber is good for both diarrhea and constipation. Foods high in insoluble fiber are best for constipation only.

The original question and answer were generously donated by Diana Dyer, MS, RD a cancer survivor, registered dietitian, organic garlic farmer, and the author of “A Dietitian’s Cancer Story: Information & Inspiration for Recovery & Healing from a 3-time Cancer Survivor.”

Question and Answer updated by Suzanne Dixon, MPH, MS, RD, on behalf of the ON DPG

Page Update: April 2013

Stool Softener Foods for Constipation that Avoid Prolapse Worsening

Many women are terrified of straining with constipation and worsening their prolapse problems.

Straining causes and worsens prolapse.

Stool softener foods can help avoid straining and promote recovery from common rectal problems (e.g. hemorrhoids, fissures and rectal prolapse).

Stool softener laxatives (Coloxyl or Colace) can cause unpleasant side effects including nausea, bloating, cramps and diarrhoea.

Read on to soften your stool with:

1. Best stool softener foods
2. Foods that make stools hard
3. Best stool softener fluids
4. Best stool softener fibre
5. Bowel problems caused by too much fibre
6. The best stool consistency for bowel movements

1. Best Stool Softener Foods

If your stool is too hard you may benefit from gradually increasing your consumption of foods known to soften the stool.

Foods that soften the stool include:

• Vegetables – green beans, spinach, red capsicum, members of the cabbage family (cabbage, broccoli, brussel sprouts which can cause increased wind/gas production)
• Fruit – fresh apricots, peaches, plums, grapes, prunes
• High Fibre Cereals – bran, multigrain breads and cereals
• Snacks – popped corn, chocolate
• Spices* – chilli, curry
• Fibre supplements – detailed below
• Additives – artificial sweeteners* Sorbitol or Mannitol

*Can cause bladder urgency

2. Foods That Firm The Stool

Some foods are known to firm the stool. If you are trying to soften your stool you may wish to limit or avoid the following foods if they make your stool too hard.

Foods that firm the stool include:

• Low fibre cereals – white pasta, boiled white rice, white bread
• Mashed potato
• Cheese
• Bananas
• White Marshmallows
• Tapioca
• Pretzels

These foods can contribute to constipation and straining.

Prolapse Exercises eBook Download Now

3. Best Stool Softener Fluids

Fluid intake is also important in ensuring your stool is the right consistency. Your fluid intake needs to be adequate to soften your stool.

If you are increasing your fibre intake, commencing a fibre supplement or taking stool softener medications it is important to increase your fluid intake.

• Water
• Prune, orange or grape juice
• Caffeine* containing drinks e.g. coffee, tea
• Alcohol* (red wine or beer)

*Note – can cause bladder urgency

How Much Fluid to Drink?

While water is the recommended fluid of choice, herbal teas and foods high in fluid also contribute to daily fluid intake.

Most healthy women can aim towards 2 litres/day of fluid to increase the effects of fibre on stool consistency however this will differ for some individuals with medical conditions that restrict fluid intake.

4. Best Stool Softener Fibre

The fibre you consume affects your stool consistency and the movement of waste through the bowel (bowel motility).

Soft stool consistency is promoted by consuming approximately 25-30 grams of fibre/day. For healthy adults 25-30 grams of daily fibre intake includes:

• 2 serves of fruit
• 5 serves of vegetables
• 4-5 serves of cereals

The fibre we consume can be grouped into two types; soluble and insoluble fibre.

Many foods contain both insoluble and soluble fibres and most healthy adults derive health benefits from consuming both types of fibre in their diet.

A. INSOLUBLE FIBRE

Insoluble fibre is the fibre that helps to soften stools. Insoluble fibre is not digestible and it increases the speed of waste movement though the body, a little like sweeping out the bowel.

You can often recognise insoluble fibres from their chewy fibrous texture for example fruit skins and vegetable peels.

Sources of insoluble fibre include:

• Wholegrain foods e.g. brown rice, wholegrain cereal, wheat bran, wholegrain bread,
• Fruits with edible skins e.g. pears, apples, stone fruit
• Vegetables e.g. corn, spinach
• Nuts and seeds

Two Problems With Too Much Insoluble Fibre

Too much insoluble fibre can cause different bowel problems for different women including constipation or diarrhoea. Eating the right amount of insoluble fibre in your diet for your body can take some trial and error to get right.

If you are increasing fibre in your diet, do this slowly to allow your bowel to become accustomed and reduce the risk of bloating and discomfort. If you are on a medically prescribed low fibre diet speak with your doctor for approval before making any changes to your fibre intake.

a. Constipation

If you are constipated or prone to constipation avoid the mistake of consuming too much insoluble fibre (and too little fluid).

While insoluble fibre softens the stool, it is not broken down in the bowel and if too much is consumed this fibre will actually slow down bowel motility, causing gas and bloating, abdominal pain and contribute to constipation.

To help constipation women often need to ‘clear the blockage’ or hard stool first with appropriate medication before increasing fibre. Once the hard stool has been passed, insoluble fibre is then gradually introduced into the diet to reduce the likelihood of becoming constipated in the future.

b. Diarrhoea

Consuming too much insoluble fibre can also cause diarrhoea in some women by speeding up bowel motility. Women with faecal incontinence problems typically need to reduce their insoluble fibre intake to help firm their stool and slow down bowel motility.

B. SOLUBLE FIBRE

Soluble fibre absorbs water in the bowel forming a gel-like consistency.

Soluble fibre helps digestion and improves the absorption of nutrients. Soluble fibre can help to reduce diarrhoea if the stool is too loose.

Sources of soluble fibre include:

• Oats
• Pysllium
• Fruit (e.g. oranges, passionfruit, avocado)
• Vegetables – sweet potato, chick peas, baked beans, soy beans

C. BULKING AGENTS & FIBRE SUPPLEMENTS

Bulking agents/fibre supplements absorb water from the intestine helping to soften and gel the stool consistency e.g. Psyllium (Metamucil), Guar Gum (Benefibre), Sterculia (Normafibe). Bulking agents can help stool consistency long-term however they can cause worsening constipation of you are already constipated.

Ideally constipation should be addressed first with an appropriate laxative medication (speak with your health care provider) and then the bulking agent used as a preventative measure for long-term prevention of constipation.

5. The Best Stool Consistency for Bowel Movements

Getting your stool consistency right is very important to overcoming constipation and straining. You can check your stool consistency using the Bristol Stool Chart.

How do you rate the appearance of your regular stool using this stool chart Type (1-7)?

• Type 3-4 – soft well formed and smooth this is the ideal stool consistency that is easily passed
• Type 1-2 – hard, cracked and/or lumpy stools are difficult to pass making you more prone to constipation and straining
• Type 5-7 – not well formed and watery can cause diarrhoea and straining to empty completely

Key Points for Stool Softener Foods

Increasing your intake of these stool softener foods and fluids can help you soften your stool, reduce straining with constipation and the need for laxative medications.

• Increase insoluble fibre (and fluids) gradually over time.
• Avoid increasing your fibre intake when you are constipated which can worsen constipation and straining.
• Choosing stool softener foods and reducing your intake of foods known cause hard stools can help you reduce constipation, straining and help you protect your pelvic floor long-term.

Food for intestinal health – OGAUZ ‘Polyclinic No. 10’

Digestion of food does not end in the stomach, it continues in the intestines, which also needs suitable food. This is what we will talk about in this article.
The intestine is the channel through which food passes. As food travels through the small intestine, most of its essential nutrients are absorbed.
The two most common bowel dysfunctions are related to the speed at which food passes through the intestines:

• Moving food too quickly leads to diarrhea, leading to dehydration, loss of mineral salts and other nutrients that cannot be absorbed by the body.
• Too slow movement leads to constipation. Feces decompose and release toxic substances. They are absorbed into the bloodstream, which leads to poisoning of the body. Therefore, constipation is not only associated with discomfort.

Constipation
Constipation is a slow, difficult passage of intestinal contents with infrequent bowel movements and excessively hard feces. In most cases, constipation is functional in nature and is the result of decreased tone or weakness of the muscles of the colon.Organic causes are observed in exceptional cases. The most serious of these is colon or rectal cancer. The normal frequency of bowel movements is from twice a day to once every two days. If bowel movements occur less frequently, constipation is diagnosed.

Factors that precipitate or predispose to atonic functional constipation are:

1. Improper diet with insufficient water and / or fiber intake. As a result, the inner lining of the intestine is not stimulated and weakens.
2. Irregular bowel habits. If, due to nervous tension or in a hurry, a person ignores the biological urge to defecate, you can lose the bowel reflex.
3. Abuse of laxatives. Leads to continuous inflammation of the intestinal mucosa, which entails its immunity to normal stimuli.
4. Lack of exercise to stimulate the reflex to bowel movement.

Diet
In most cases, functional atonic constipation is resolved as soon as these four causes are eliminated.A proper diet is essential to address this problem.

Celiac disease
A disease resulting from intolerance to gluten, a protein found in wheat, barley, rye and, to a lesser extent, oats.This disease is usually of genetic origin. However, there are factors that accelerate the development of celiac disease, such as the early introduction of cow’s milk or cereals in the infant’s complementary foods. The first manifestations are usually seen during breastfeeding or infancy, although they can also appear in adulthood. Diagnosis is by intestinal biopsy. The most common symptoms are:

1. Diarrhea. Stool for celiac disease is frothy due to the fats it contains, which are not absorbed by the body.
2. Bloating and discomfort, flatulence.
3. Fatigue, depression, general discomfort.
4. Ulcers in the mouth.

Diet
All these symptoms disappear if gluten is eliminated from the diet. Gluten intolerance in the pre-celiac stages is far more common than commonly believed.

Irritable bowel
It is a functional syndrome characterized by malaise, bloating, and a sudden alternation of constipation and diarrhea.The diagnosis is always made by excluding bowel pathologies.
In addition to dietary advice, it is important to keep in mind the following factors that can cause irritable bowel syndrome:

1. Taking medications that are irritating to your gut, such as iron supplements or antibiotics.
2. Allergies or intolerances to certain foods such as lactose or gluten.
3. Stress, anxiety or neurological imbalance.

Diarrhea
Diarrhea is a pathology characterized by excessive frequent loose or watery stools.Diarrhea results in a loss of water and mineral salts that must be replaced. Children and the elderly are most susceptible to fluid imbalances in the body. In each case, the causes of the diarrhea should be established. The most common causes are stomach infections, food toxins, food allergies or food intolerances.
Diet
In case of severe diarrhea, it is advisable to consume only water and some of the liquids for 24–48 hours:

1. Vegetable broth (rich in mineral salts).
2. Rehydration solution (can be prepared by adding a teaspoon of salt and four tablespoons of sugar to a liter of water).
3. Diluted lemon juice.
4. Teas brewed with astringent medicinal herbs.
5. Infant formula and / or soy milk for infants.
6. In addition to specific treatment, the patient may be given mild astringent foods and foods that relieve inflammation of the gastric mucosa after an exacerbation.

Colitis
Inflammation of the colon – the most important part of the intestine.Colitis is an unstable stool that may contain mucus or blood. Colitis is usually the result of an infection, but it can be caused by allergies or food intolerances. Antibiotics or laxatives may also play a role in its development.
Diet
A soft colon diet can greatly aid treatment. Therefore, the same foods that are used for diarrhea are recommended for colitis. Wheat bran, when consumed in excess as a laxative, can cause colitis in constipated people.

Ulcerative colitis
A complex form of colitis, which can become chronic and not respond to treatment.
Refined foods, rich in meat and saturated fats, and poor in fruits, vegetables and grains, are a factor that increases the risk of ulcerative colitis.
The obvious signs of ulcerative colitis are diarrhea, abdominal pain, bloody stools, fatigue, weight loss. Colon cancer can develop from ulcerative colitis.
Diet
Although there is no specific treatment, a colon-protective diet can ease the course of this disease.

Crohn’s disease
Inflammation of the gastrointestinal tract that can affect both the small and large intestine.
The causes of the disease are not well understood. However, Crohn’s disease is associated with a common diet in Western society, poor in fiber and vegetables, but rich in refined and processed foods. This disease often affects fast food lovers.

Hemorrhoids
Disease associated with inflammation and expansion of hemorrhoidal veins in the anatomically sensitive area.Constipation requires some effort during bowel movements, they cause the veins of the anus to expand and lead to hemorrhoids. If the veins are dilated, they will not shrink on their own. Good diet and hygiene can prevent these tissues from becoming inflamed and from forming blood clots inside them (hemorrhoidal thrombosis). Blood clots can be very painful and require surgery.

Flatulence
Flatulence is an excess of gas in the intestines that causes cramping and bloating.The gas that builds up in the intestines has two sources: the air that is swallowed during meals and the gas produced by bacteria in the intestinal flora.
Excess gas has the following reasons:

1. Dysbacteriosis, or a violation of the intestinal microflora, which can be corrected by simple dietary means.
2. Excessive consumption of plant foods rich in fiber.

Flatulence may be more or less annoying, but it is not dangerous.Collected gases are usually odorless, unlike gases that result from intestinal putrefaction caused by eating meat and animal protein. By limiting your intake of fiber-rich foods and following simple recipes, flatulence can be eliminated. Swallowing air during stress or anger, especially while eating.

Diet In addition to the products listed below, activated charcoal is recommended, which effectively fights flatulence.

Diverticulosis The disease is also called diverticular disease of the colon.It is characterized by the formation of large numbers of tiny cysts, or diverticula, on the walls of the gastrointestinal tract, especially in the colon.
Factors contributing to the formation of diverticula:

1. Weakened intestinal walls.
2. Increased pressure inside the intestine. Small and hard feces cause the intestinal muscles to contract intensively to propel them forward. As a result, the pressure on the intestinal wall increases. When diverticula become inflamed due to fecal matter not excreted from the body, it causes a serious condition called diverticulitis.This complication of diverticulosis should be treated in hospital with a strict diet and sometimes surgery.

Diet The listed products reduce the risk of new diverticula formation and prevent the growth of those already available. However, these products are not able to make the already formed diverticula disappear.

In the end, it remains to wish you that you know about these diseases only from the articles.Eat right, eat happily, and be healthy.

Based on the book “Healthy Food”

Nutrition for constipation in the elderly. What kind of diet to follow

According to statistics, 6 out of 10 elderly people suffer from problems with bowel movement. Constipation can be periodic, but most often they are chronic in nature, giving a person significant discomfort. The main way to get rid of the problem is to normalize your lifestyle and acquire the right eating habits.We will talk about this further.

Why are older people often constipated?

The reasons are divided into two large groups: pathological and physiological.

The former can be associated with the presence of a number of diseases that have a negative effect on intestinal motility. These are: endocrine and mental disorders, atherosclerosis, pathologies of the gastrointestinal tract, diabetes mellitus and some others.

Physiological causes of constipation:

• a low level of physical activity in the elderly leads to a decrease in intestinal tone and stagnation of feces;
• wrong eating habits, which people adhere to for years, with the onset of old age often lead to serious problems, including constipation;
• due to loss of sensitivity of special intestinal receptors, older people feel the urge to go to the toilet much weaker;
• the muscles of the rectum in the elderly are weak, therefore, the cleansing does not always take place in full;
• The organs of the abdominal cavity and small pelvis often suffer from a lack of blood supply caused by malfunctioning of the cardiovascular system, which also adversely affects the functioning of the gastrointestinal tract.

Important: Despite the abundance of medications for the treatment of constipation, doctors recommend that patients increase their level of physical activity and change their diet, and only then resort to pharmaceuticals.

Nutrition for constipation in the elderly: basic principles

There are a number of effective recommendations from nutritionists to help people suffering from bowel problems:

1. The daily diet should contain a lot of fresh vegetables and fruits.
2. You should forget about such a cooking method as frying. That’s right: boil, simmer, steam.
3. It is better to eat a little bit six times a day than to “fit” the same amount into three meals.
4. It is better to exclude cold and hot foods – food should be warm.
5. Clean still water in a volume of 1.5-2.5 liters (the warmer it is outside and the higher the weight of a person, the more you need to drink) is an important part of the diet.
6. Be sure to consume fiber. Since there is not much of it in the products, you can purchase bran at the pharmacy.

Good to know: Getting rid of constipation through diet takes time. However, this method is the most effective and safest.

What foods can you eat?

The list of permitted products is extensive, so the menu turns out to be healthy, varied and tasty.

Usable:

• almost all types of cereals. It is recommended to cook porridge in water;
• berries and fruits. Fresh, baked, in the form of mono- and multicomponent juices;
• fermented milk products: fermented baked milk, yogurt, kefir, yogurt.It is great if they are prepared at home;
• vegetables. Zucchini, beets, carrots, pumpkin, tomatoes, sauerkraut, cucumbers are especially useful;
• low-fat seafood;
• any greens;
• meat: rabbit, turkey, chicken, veal;
• vegetable and butter oils. Especially for constipation, flaxseed is useful;
• soft-boiled eggs;
• sweets: honey, dried fruits, marshmallow, marmalade, fruit jelly;
• whole grain bran bread;
• flax seeds;
• onions in any form;
• drinks: rosehip broth, herbal tea.

What is prohibited:

• rice and semolina;
• mayonnaise and other store sauces;
• some types of fruits and berries: pear, blueberry, lingonberry, pomegranate, dogwood;
• smoked products;
• mushrooms;
• hard boiled eggs;
• fatty fish and meat;
• legumes;
• radish, turnip;
• harmful carbohydrates: baked goods, white bread, cakes, chocolate;
• cocoa, coffee, strong tea;
• alcohol;
• jelly;
• canned food and convenience stores.

Helpful hint: pasta should be made from durum wheat, but even they should not be consumed more than 2 times a week. Boiled potatoes are better eaten than mashed potatoes. Bananas must be ripe – green ones will only exacerbate the problem.

Sample menu for constipation

In case of constipation in the elderly, it is recommended to adhere to diet number 3 (table number 3).

It is recommended to start the morning with fresh juice, rosehip broth, berry compote (optional). Drinks should be cool so that the digestion process starts faster.

Example ration for one day (two options to choose from):

1. Steamed omelet, fruit salad or vegetable casserole, oatmeal cookies.
2. Yogurt or kefir.
3. Beetroot, a piece of steamed meat or lean soup with cereals, a piece of baked fish.
4. Baked apple or fermented milk product.
5. Steamed vegetables or cottage cheese / vegetable casserole.
6. Fruit or dried fruit.

Such a diet saturates the body with vitamins and minerals, restores intestinal activity, removes everything harmful from the body, normalizes metabolism and neutralizes putrefactive processes in the digestive tract.

In our boarding house for the elderly YALTA, special balanced meals are provided for the elderly and people with disabilities. We have compiled a special menu designed to provide the body of an elderly person with all the necessary elements and vitamins. Nutrition for the elderly should be complete and light at the same time.

90,000 Foods that weaken the intestines of an adult

Supermarket: Pexels

Foods that weaken should be in everyone’s diet.In large quantities, they will help solve the delicate problem of frequent constipation, and in a normal amount should be present in the diet for stable bowel function. If you had to ask yourself which fruit weakens, pear – strengthens or weakens, prunes – weakens or not, pay attention to this article and eat right.

Human quality of life and bowel function

Human quality of life is made up of many different factors.This includes the work of the intestines. Many people do not consider constipation to be a serious problem, since it is not accompanied by severe pain or other obvious disturbances in well-being. Therefore, patients go to a doctor with a similar problem relatively rarely.

Read also

How to thin the blood with folk remedies

Nevertheless, with frequent constipation, intoxication of the body gradually develops, which leads to problems with the skin, immunity, mood and performance.In addition, the risk of cracks and hemorrhoids increases, and the intestinal walls stretch over time, the problem grows like a snowball. That is why, if you often encounter constipation, be sure to consult a doctor. He will give the right recommendations and tell you how not to harm your health.

The modern pharmaceutical market offers many drugs that help with constipation. But at the initial stages, it is enough to pay attention to foods with a laxative effect and revise the diet.It helps to quickly and effectively normalize bowel function. What foods are weakening?

Oatmeal with strawberries: Pixabay

Foods that weaken the intestines

Read also

Dill water for newborns: recipe and dosage

Based on practical experience, I recommend that my patients pay attention to the following foods:

• rich foods fiber . This plant-based substance retains its texture after nutrients are absorbed from it.Thanks to this property, fiber works like a panicle in the intestines, says WebMD. It is found in large quantities in cabbage, cucumbers, radishes, radishes, corn, beets, seeds, nuts;
• Foods with a high content of pectin (tomatoes, apples, pumpkin, squash). These compounds envelop the intestines, which facilitates the passage of feces. After heat treatment, they become even more effective, therefore, the listed products for constipation are used in a boiled or baked form;
• porridge from buckwheat and millet groats, oatmeal, rye bread, legumes (beans, peas), flax seeds, bran;
• vegetables, fruits, berries .Perhaps only pears, pomegranates and persimmons have a fastening effect, but all the other gifts of nature act the other way around;
• vegetable oils . My colleagues at WebMD recommend taking a tablespoon of sunflower, olive, linseed, or sesame oil on an empty stomach for adults with constipation. For children, a teaspoon can be added to porridge or kefir.

Read also

How to lose weight in 3 days without diets and pills

Vegetable oil: Pixabay

Every day an adult needs an average of 25 grams of fiber.This amount is found in a tablespoon of oat bran with a handful of prunes or dried apricots, or 200 g of beans. In other words, it is enough to eat one bowl of oatmeal and one vegetable salad a day to meet this requirement.

Drinks with a laxative effect

It is also reliably known that drinks with a laxative effect are beneficial. These include:

• Ordinary water . Lack of drinking water also leads to constipation. Therefore, it is important to drink it from 1.5 to 2 liters per day, and I recommend starting the morning with a glass of pure water on an empty stomach.For a laxative effect, add a teaspoon of apple cider vinegar to the water;
• fruit and vegetable juices , smoothies or purees based on them;
• rhubarb compote . Prepared from crushed rhubarb stalks, heating them in a water bath for half an hour. Sugar or honey is added to the drink;
• ground coffee . A cup of a fragrant drink in the morning is a good helper for digestion.

Read also

Exfoliate nails: what to do, folk remedies

Please note that the information provided is for informational purposes only.In order to correctly select the necessary methods for treating constipation, I recommend going to the doctor’s office.

Spinach: Pixabay

In addition, physical activity is very important for normal bowel function. Therefore, in case of constipation, it is recommended not to sit still, but to run, swim, exercise and move as much as possible.

Finally, in order to cope with constipation completely, it is important not only to include in the diet foods with a laxative effect, but also to exclude those that hold the contents of the intestines together.To solve the problem, you will have to abandon sweets and muffins, white rice, boiled eggs, meat broths, strong black tea.

If you take into account all the listed recommendations, then constipation can be completely eliminated without medication. This is important, since many laxatives are addictive and further disrupt the patient’s normal rhythm of life, the article says.

Read also

Bloating during pregnancy: what to do?

As a rule, a competent correction of the diet in this matter works wonders and is able to completely normalize the work of the gastrointestinal tract.

Attention! The material is for informational purposes only. You should not resort to the treatments described in it without first consulting your doctor.

Sources:

1. David O Prichard. Recent advances in understanding and managing chronic constipation // National Library of Medicine. – 2018. – Access mode: https://pubmed.ncbi.nlm.nih.gov/30364088/
2. Melinda Ratini. Why do people take flaxseed? // WebMD. – 2019.- 26 March. – Access mode: https://www.webmd.com/a-to-z-guides/qa/why-do-people-take-flaxseed
3. Neha Pathak. Lifestyle Changes for Chronic Constipation Relief // WebMD. – 2019. – 11 January. – Access mode: https://www.webmd.com/ibs/ss/slideshow-lifestyle-constipation-relief

Author: Candidate of Medical Sciences Anna Ivanovna Tikhomirova

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Reviewer: Candidate of Medical Sciences, Professor Ivan Georgievich Maksakov

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90,000 What influences the work of the intestines, what foods are good for it?

The gastrointestinal tract plays a special role in the body. Improper nutrition, non-compliance with diet, accumulation of toxins and poisons in the body, slowing down of metabolism – all this leads to a malfunction of the gastrointestinal tract. As a result – problems with health, weight, physical well-being. Correctly selected food for the everyday menu helps to improve the functioning of the intestines, stool, and increase the metabolic rate.

Foods affecting the digestive tract

Foods with a positive effect on the intestines are divided into two groups:

• which can be eaten by everyone;
• for people with some problems in the functioning of the gastrointestinal tract and digestive system.

Fiber stimulates the digestive tract perfectly, but in some health situations its consumption should be controlled.

It is important to eat food with sufficient protein, which improves the digestibility of foods and speeds up the metabolism.

Attention! Overeating, drinking alcohol, a large amount of smoked meats, hot spices negatively affect health. Discomfort most often appears in the afternoon.

Role of fiber

This is the most important substance for the normal functioning of the gastrointestinal tract. Consists of complex carbohydrates that have a positive effect on the bile ducts, liver, intestines.The main benefits of fiber for the intestines and other organs of the gastrointestinal tract: 90,020

• quickly fills the stomach and gives a feeling of fullness;
• helps to improve the motility of the liver, colon;
• normalizes stool;
• removes waste products from the body in a natural way;
• accelerates the cleansing of the intestines from poisons and toxins.

Attention! The maximum amount of fiber is found in plant foods, as they have a high percentage of plant fiber.Rye bread and bran are also rich in fiber.

Healthy products

Foods useful for digestion:

1. Fermented milk. Kefirs, yoghurts, milk with a fat content of up to 5% must be included in the daily diet. It is best not to combine them with fruit, as the fruit acidity reduces their benefits. These are probiotic foods. They contain live cultures of microorganisms that have a positive effect on intestinal motility, reduce inflammation in it.Fermented milk products-probiotics are an excellent prevention of oncology.
2. Protein food: meat, fish, legumes. Protein is necessary as a building material, its lack leads to a malfunction of the system.
3. Whole grains. They help cleanse the intestines, but they must be consumed with minimal heat treatment.
4. Vegetables, fruits and natural juices without preservatives. They normalize the digestive system and stimulate the colon.

Harmful food, namely sweets, smoked meats, fatty foods – contributes not only to the deterioration of the gastrointestinal tract, but also to the appearance of other diseases.

Foods useful for digestive problems

For bowel problems, it is important to take a closer look at the daily diet. For constipation, the menu includes:

• dried fruits;
• nuts and sunflower seeds;
• wheat groats;
• beets, cucumbers, pumpkins and carrots;
• vegetable oils without heat treatment.

Diarrhea can be managed with:

• green bananas;
• foods with a high starch content;
• blueberries;
• strong tea and coffee;
• food with high fat content.

For long-term problems, see a doctor. For bowel diseases, preference should be given to low-calorie foods. Abundant flour food overloads the intestines and prevents it from functioning normally.

Attention! Problems in the work of the gastrointestinal tract are the start for many diseases, including cancer.

Food for intestinal health – Lifehacker

The intestine is the channel through which food passes. As food travels through the small intestine, most of its essential nutrients are absorbed.

Two of the most common bowel problems are related to the speed at which food passes through the intestines:

1. Moving food too quickly leads to diarrhea, leading to dehydration, loss of mineral salts and other nutrients that cannot be absorbed by the body.
2. Too slow movement leads to constipation. Feces decompose and release toxic substances. They are absorbed into the bloodstream, which leads to poisoning of the body. Therefore, constipation is not only associated with discomfort. We have already told you how to get rid of constipation permanently, and in some detail, so in this article we will limit ourselves to a brief overview.

Constipation

Constipation – slow, difficult passage of intestinal contents with sparse bowel movements and excessively hard feces.

In most cases, constipation is functional in nature and is the result of decreased tone or weakness of the muscles of the colon. Organic causes are observed in exceptional cases. The most serious of these is colon or rectal cancer.

A normal frequency of bowel movements is from twice a day to once every two days. If bowel movements occur less frequently, constipation is diagnosed. Factors that precipitate or predispose to atonic functional constipation are:

1. Improper diet with insufficient water and / or fiber intake.As a result, the inner lining of the intestine is not stimulated and weakens.
2. Irregular bowel habits. If, due to nervous tension or in a hurry, a person ignores the biological urge to defecate, you can lose the bowel reflex.
3. Abuse of laxatives. Leads to continuous inflammation of the intestinal mucosa, which entails its immunity to normal stimuli.
4. Lack of physical exercise necessary to stimulate the reflex to defecate.

Diet

In most cases, functional atonic constipation is resolved as soon as these four causes are eliminated. A proper diet is essential to address this problem.

38 9138 Apples

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Celiac disease

A disease resulting from gluten intolerance – protein, s obsessed with wheat, barley, rye and to a lesser extent oats.

This disease is usually of genetic origin. However, there are factors that accelerate the development of celiac disease, such as the early introduction of cow’s milk or cereals in the infant’s complementary foods.

The first manifestations are usually seen during breastfeeding or infancy, although they can also appear in adulthood. Diagnosis is by intestinal biopsy. The most common symptoms are:

1. Diarrhea. Stool for celiac disease is frothy due to the fats it contains, which are not absorbed by the body.
2. Bloating and discomfort, flatulence.
3. Fatigue, depression, general discomfort.
4. Ulcers in the mouth.

Diet

All these symptoms disappear when gluten is eliminated from the diet. Gluten intolerance in the pre-celiac stages is far more common than commonly believed.

“

Irritable Bowel

This is a functional syndrome characterized by malaise, bloating and a sudden alternation of constipation and diarrhea.The diagnosis is always made by excluding bowel pathologies.

In addition to dietary advice, it is important to keep in mind the following factors that can cause irritable bowel syndrome:

1. Taking medications that are irritating to the intestines, such as iron supplements or antibiotics.
2. Allergies or intolerances to certain foods such as lactose or gluten.
3. Stress, anxiety or neurological imbalance.

Wheat

” characterized by excessively frequent loose or watery stools.Diarrhea results in a loss of water and mineral salts that must be replaced. Children and the elderly are most susceptible to fluid imbalances in the body.

In each case, the causes of the diarrhea should be identified. The most common causes are stomach infections, food toxins, food allergies or food intolerances.

Diet

In case of severe diarrhea, it is advisable to consume only water and some of the liquids for 24–48 hours:

• Vegetable broth (rich in mineral salts).
• Rehydration solution (this can be prepared by adding a teaspoon of salt and four tablespoons of sugar to a liter of water).
• Diluted lemon juice.
• Teas brewed with astringent medicinal herbs.
• Infant formula and / or soy milk for infants.

In addition to specific treatment, after an exacerbation, the patient may be given mildly astringent foods and foods that relieve inflammation of the gastric mucosa.

»

Colitis

Colon inflammation is most important part of the intestine.Colitis is an unstable stool that may contain mucus or blood.

Colitis is usually the result of an infection, but it can be caused by allergies or food intolerances. Antibiotics or laxatives may also play a role in its development.

Diet

A soft colon diet can greatly aid treatment. Therefore, the same foods that are used for diarrhea are recommended for colitis. Wheat bran, when consumed in excess as a laxative, can cause colitis in constipated people.

“

Ulcerative colitis

A complex form of colitis that can become chronic and not respond to treatment.

The causes of ulcerative colitis are not fully understood. It has been established that the disease affects only representatives of Western society. Refined foods, rich in meat and saturated fats, and poor in fruits, vegetables and grains, are a factor that increases the risk of ulcerative colitis.

Obvious signs of ulcerative colitis – diarrhea, abdominal pain, bloody stools, fatigue, weight loss. Colon cancer can develop from ulcerative colitis.

Diet

Although there is no specific treatment, a colon-protective diet can ease the course of this disease.

“

Crohn’s disease

Inflammation of the gastrointestinal tract that can affect both the small and large intestines.

The causes of the disease are not well understood. However, Crohn’s disease is associated with a common diet in Western society, poor in fiber and vegetables, but rich in refined and processed foods. This disease often affects fast food lovers.

“

Hemorrhoids

Disease associated with inflammation and expansion of hemorrhoidal veins in the anatomically sensitive area.Constipation requires some effort during bowel movements, they cause varicose veins in the anus and lead to hemorrhoids.

If the veins are dilated, they will not shrink on their own. Good diet and hygiene can prevent these tissues from becoming inflamed and from forming blood clots inside them (hemorrhoidal thrombosis). Blood clots can be very painful and require surgery.

“

Flatulence

Flatulence is an excess accumulation of gas in the intestines that causes cramps and bloating.The gas that builds up in the intestines has two sources: the air that is swallowed during meals and the gas produced by bacteria in the intestinal flora.

Excess gas has the following reasons:

1. Dysbacteriosis, or violation of intestinal microflora, which can be corrected by simple dietary means.
2. Excessive consumption of plant foods rich in fiber. Flatulence may be more or less annoying, but it is not dangerous. Collected gases are usually odorless, unlike gases that result from intestinal putrefaction caused by eating meat and animal protein.By limiting your intake of fiber-rich foods and following simple recipes, flatulence can be eliminated.
3. Swallowing air during stress or anger, especially while eating.

Diet

In addition to the products listed below, activated charcoal is recommended, which effectively fights flatulence.

“

Diverticulosis

The disease is also called diverticular disease of the colon.It is characterized by the formation of large numbers of tiny cysts, or diverticula, on the walls of the gastrointestinal tract, especially in the colon.

Factors contributing to the formation of diverticula:

1. Weakened intestinal walls.
2. Increased pressure inside the intestine. Small and hard feces cause the intestinal muscles to contract intensively to propel them forward. As a result, the pressure on the intestinal wall increases.

When diverticula become inflamed due to fecal matter not excreted from the body, it causes a serious disease – diverticulitis.This complication of diverticulosis should be treated in hospital with a strict diet and sometimes surgery.

Diet

The listed products reduce the risk of new diverticula formation and prevent the growth of those already available. However, these products are not able to make the already formed diverticula disappear.

“

In the end, it remains to wish you that you only knew about these diseases from the articles.Eat right, eat happily, and be healthy.

Based on the book “Healthy Food”

Diet for constipation

Healing diets

Diet
is one of the important methods of treatment
with many diseases. With such
diseases like sugar
mild diabetes, alimentary
obesity is the only one. With medical
nutrition matters not only
correct selection of products, but also
compliance with culinary technology
processing, temperature consumed
sick food, frequency and time of intake
food.Exacerbations of many diseases
associated with various excesses in
nutrition:
1) chronic pancreatitis
after eating fatty sour cream ,
pancakes, alcoholic drinks, fried
dishes;
2) irregularities in the diet with sugar
diabetes lead to a sharp increase
blood sugar, dry mouth, increased
thirst, fatty infiltration progresses
liver
and pancreas;
3) increase
blood pressure in patients
suffering from hypertension,
observed when consumed salty
food, the treatment prescribed in this case is not enough
efficiently.In all treatment-and-prophylactic
and health resorts
use a diet numbered system.
Many of them have several options,
for example: N 1a, 1b, N 7a, 7b, 7c, 7d.

Diet doctors
after the examination, a certain
diet number or give a description. Below
the numbers of dietary tables are given,
in which, for greater convenience, are indicated
diseases in which it follows
follow a certain diet.

Diet
with gastritis

Diet
with gastritis assumes a diet,
which will restore the normal process
digestion.Because the main reason
the occurrence of this disease is
irritation of the gastric mucosa acute
and salty dishes, as well as harm
tea, coffee and alcohol. The main irritant
is hydrochloric acid emitted
in large quantities stomach. therefore
most of the products included in
the diet of such a diet should neutralize
its effect, which will help to cure
gastritis with high acidity.

The main
foods that the diet contains when
gastritis of the stomach, are those that
saturated with vitamins B, C and E.Huge
the amount of B vitamins contains
in cereals, therefore it is recommended
cook soups and cereals with their addition.
Preference should be given to oatmeal and buckwheat ,
and barley and millet , if possible, exclude. Same
rich in this vitamin vegetables, fish and eggs ,
which are best eaten only boiled
soft-boiled. The vitamin there is can be found in
sunflower and soybean oils, and vitamin
Since contained in large
doses in rosehip ,
apples and lemons. Fruit is better not to eat
fresh, but baked, without seeds and
peel.This will facilitate the healing process,
and the course of treatment, which implies
diet for gastritis, will be more successful. Diet
with gastritis, it consists of only of soft
food that will ease the work of the stomach.
Meat and fish should be boiled,
and porridge – liquid. Vegetables should be steamed
and mashed them. Milk protects the gastric mucosa, but its
can not be used by patients with a diagnosis
gastritis with low acidity,
since it neutralizes hydrochloric acid.
And the digestion process at the same time
slows down.Such gastritis develops
with a lack of acid in the body,
products are not processed for a long time, but
the patient has a constant feeling
“bricks” in the stomach. Contraindicated
in such cases, there is food that takes a long time
not recyclable. Diet at
chronic gastritis contains several
rules to help make it
application more effective: eat
needed at the same time, portions
should not exceed 300-400geda
should be simple and varied
you need a careful and slow diet
should contain protein and vitamins B, C
and E in sufficient quantity

For
more convenient control of the diet is
ready-made treatment tables, in which
the list of necessary
products and methods of their use.Suitable for such a disease
diet for chronic gastritis under number
1 (dietary table 1) .

Diet for constipation is prescribed
a doctor, both for adult patients and
children. In most cases, constipation, or,
as it is also called, “syndrome
irritable bowel “occurs
due to a sedentary, sedentary image
life or malnutrition. Constipation
the absence of defecation is considered a period
more than 3 days. In children, it occurs,
mostly in kindergarten or elementary school.Although there are congenital diseases
intestinal tract, and violation of their
conditions in which constipation is observed
in the patient from the first days of life. Children at
constipation becomes lethargic, afraid
say about your problem that it is often
leads to a chronic nature
disease.

If the act of defecation is not
has been happening for several days, then
putrefaction products from the intestines begin
absorbed into the bloodstream, causing toxic
poisoning. Parents in the majority
their own, do not believe in the benefit of a diet, in
which nutrition is selected, optimally
suitable for curing a patient.For their children, they require medical
drugs that are in large quantities
full of pharmacies. In fact, such drugs
it can not be. After all, the cause of constipation is
improper nutrition. Consequently,
to start treatment, you need to change
diet. Diet for constipation will help with this.
in children. There are already selected curative
table 3 , with an indication of the dishes,
which should be eaten and those that are worth
avoid. Diet for constipation
is intended to
restore normal bowel function.To do this, a large amount is introduced into the diet.
the amount of rough, fibrous food,
necessarily with great content
fiber. Pectin and fiber help
in the fight against putrefactive processes.
Great bowel stimulant
are rye bread and dishes with
adding bran. In the diet, with
constipation, you need to include fruits and vegetables,
the more their number, the more
better. It is preferable to use
them raw or in salads. Same
dried fruits are suitable: figs ,
dried apricots, prunes. They should be soaked
before use.Porridge is worth boiling
from gray varieties, but not viscous, but crumbly.
If possible, avoid greasy
mayonnaise and sour cream .
Fermented drinks help too
work of the stomach and contribute to the production
beneficial bacteria that help
in the process of digestion.

Should
remember that the main cause of constipation
is improper nutrition, not
worth trying to drink promising
medicines. They won’t help anyway
better read the menu that suggests
diet for constipation in adults, and
adjust your diet.As well as –
move more.

Hypoallergenic diet

Modern Aesculapians consider allergies
a disease of the twentieth century, it is
increased sensitivity of the body
to some substances. The most
common types of allergies
are: allergies to dust and flowers
pollen, food, medicinal
drugs, insect bites, wool
animals, etc.

Hypoallergenic
the diet is recommended by doctors at all
the above types of allergies.
But most often such a diet is recommended.
people with food allergies, and
also for nursing mothers and babies
children whose body is not yet accustomed
to complete adult food.except
therapeutic, hypoallergenic diet for
children sometimes performs diagnostic
function. If necessary, identification
food allergen, you need to gradually
exclude from the diet foods that
can lead to allergic
reactions.

All foods consumed
human, are divided into strong, medium and
weak allergens.

To the group of strong
allergens include: fish,
seafood, caviar ; milk and dairy products, and
cheeses; eggs ; smoked,
pickled, canned, spicy
and salty foods; citrus fruits
and many fruits and berries (orange and
red): strawberries, strawberries,
apples, pomegranates, raspberries ,
persimmon, cherry ,
melon, pineapple, plum , etc.;some
vegetables: pumpkin ,
red peppers, tomatoes, carrots , sorrel ,
celery, sauerkraut , cabbage , etc., as well as compotes, jelly or juices
of them; honey , mushrooms and nuts; coffee,
chocolate, cocoa and confectionery; food
with food additives; exotic
fruits and vegetables, dried fruits; alcoholic
the drinks.

In order not to harm the baby, hypoallergenic diet of a nursing mother forces to abandon these products or reduce their consumption to a minimum.TO
group medium allergens include
cereals, buckwheat, corn ,
pork, lamb, turkey , rabbit ,
horsemeat. Also, it is not recommended to drink decoctions.
herbs. Of fruits and vegetables, peaches can be distinguished,
currants, apricots, cranberries, lingonberries ,
watermelons, green peppers, legumes and potatoes .

All other foods are considered Low Grade allergens. I.e,
hypoallergenic diet primarily
should include quality
products of natural origin.

90,000 Constipation in infants while breastfeeding: what to do?

Factors contributing to the occurrence of constipation in children of the first year of life and ways to eliminate them.

Any difficulties with a baby’s chair give parents a lot of excitement. And constipation is no exception. But it is better not to panic, but to figure out what this problem is and how to help the child cope with it.

The normal frequency of bowel movements in newborns and babies in the first months of life, breastfed is 1 to 7 times a day (that is, after each feeding), in rare cases more often. In children older than four months and up to two years, this amount decreases to 1-3 times a day. At the same time, in children receiving formula milk, bowel movements, as a rule, occur less often than in breastfed babies. For example, bottle-fed children usually have stool 1-3 times a day.If everything happens with such frequency for your baby, then you should not worry.

Well, if the child goes to the toilet less often than once every 3 days, and his feces are dense and in the form of lumps, and there are other signs (a large volume of feces, incomplete emptying, painful bowel movements), then we can already talk about the appearance of constipation the baby.

You should talk to your pediatrician about your concerns about your child’s stool frequency.Constipation can be a symptom of serious diseases, such as food allergies, congenital malformations, intestinal diseases

Most often, the causes of constipation are the characteristics and nature of the diet. How to help a baby with constipation? One of the simplest and most effective methods of preventing and treating constipation is nutritional correction.

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Are you breastfeeding your baby? Don’t be surprised, but what you eat influences your child’s stool in many ways. Therefore, first of all, you will have to optimize your diet. It is necessary to observe the drinking regime and limit foods with a high content of animal fats (butter, fatty meats) and replace them with vegetable ones (olive and sunflower oil, nuts).Eat fermented milk products and foods high in dietary fiber (vegetables, fruits, dried fruits, cereals, wholemeal bread, and others). They stimulate intestinal motility.

Also, you need to normalize the child’s diet in order to exclude him underfeeding or overfeeding.

In addition, constipation in breastfed babies can be a manifestation of serious diseases such as food allergies and lactase deficiency.Therefore, if constipation bothers the baby for a long time, be sure to contact the pediatrician – he will help determine the possible cause and give recommendations for changing the diet.

It is important to note that constipation in breastfed babies is never an indication for transferring a baby to mixed or formula feeding.

By analogy with breastfeeding in infants receiving milk formulas, to solve the problem, you need to adjust the diet.Specify the volume of the mixture obtained in order to exclude both lack of nutrition and overfeeding. Also check if you are diluting the mixture correctly.

Often, constipation occurs when a mother, in order to feed her baby better, thickens the mixture and adds less water than necessary. You can’t do that. In addition, a more concentrated mixture provokes regurgitation.

A bottle-fed child with constipation needs to select the formula individually.When choosing, pay attention to the fact that it contains components that contribute to comfortable digestion and regular bowel movements in the baby. These products include mixtures of the “comfort” class, which contain pre- and probiotics, partially digested protein, as well as a special fat composition.

The specially formulated formula of Similac Comfort with 2′-FL breast milk oligosaccharides for strengthening the immune system does not contain palm oil, therefore, it promotes the formation of soft stools, similar to those of breastfed babies, and also reduces the frequency of constipation.The partially hydrolyzed whey protein in the blend is easy to digest and the low lactose content helps reduce gas production. Pre- and probiotics help build healthy gut microflora in your baby.

The introduction of foods and complementary foods into the diet of children suffering from constipation should be carried out in accordance with the recommended feeding scheme: no earlier than 4 and no later than 6 months of life.

The first in their diet are foods rich in dietary fiber – vegetable puree (from squash, broccoli, cauliflower, etc.)), and buckwheat, corn, oatmeal, fruit puree (apple, plum) are used as grain feed.

Regardless of the nature of the feeding, children with constipation should be offered baby water in the amount of one feeding.

In consultation with a doctor, you can also discuss the possibility of using rectal suppositories and microclysters with glycerin.

Prepared on the basis of materials:
1. “Program for optimization of feeding of children of the first year of life in the Russian Federation”, M.: Union of Pediatricians of Russia, 2019.
2. Nutrition for a healthy and sick child. A guide for doctors, ed. Tutelyana V.A., Konya I.Ya., Kaganova B.S. Moscow, 2013 .– 264 p.
3. Clinical dietetics of childhood: a guide for doctors. Edited by T.E. Borovik, K.S. Ladodo Moscow, 2015 .– 720 p.
4. Khavkin A.I., Komarova O.