Constipation, marked by irregular and hard defecations, is a common problem with respect to digestion that can occur in anyone. Though constipation may, at times, be a common occurrence, it can be a major life-altering situation if it is a regular occurrence. Among the best ways to ensure that this problem is avoided and eliminated is through food. It is important to remember that food can both be a source of solutions to this problem and, at times, be a cause of this problem. A balanced intake of foods that are rich in fibers such as fruits, vegetables, whole grains, and legumes, along with regular exercise, can help ensure that individuals have regular bowel movements.
Understanding how diet and fibre influence constipation and gut motility
There are several causes of constipation, and some of them include a sedentary lifestyle, dehydration, and some intestinal conditions like irritable bowel syndrome. Food is a crucial component, as fiber is a huge component of a person’s faeces. Fiber has numerous functions, including enhancing gut flora by promoting a good balance of gut bacteria. In addition, fiber enhances gut motility, defined as the coordinated contraction of muscles in the intestines that propel food through.Fibre has two types: soluble fibre and insoluble fibre. Both help in the treatment of constipation.On the other hand, insoluble fibers work by adding size, passing largely unchanged through the colon intact, and can be found in foods like the skins and seeds of fruits and vegetables, leafy vegetables, nuts, dried fruits, and popcorn.Soluble fibre can be dissolved in water to form a gel-like texture, which makes defecation easier. These types of foods are oats, apples, bananas, vegetables, and grains. Certain foods, for instance, apples and potatoes, are high in both forms.
4 foods to consume to prevent constipation, bloating, and gas
According to John Hopkins Medicine, experts lists foods that helps to prevent constipation, bloating gas issues: Amongst the foods that can be relied upon for improving bowel regularity, oats reign because of the rich soluble fibre content, especially beta-glucan. When this type of soluble fibre enters the digestive tract, it mixes with water and forms a soft, gel-like substance that increases the volume of stool and adds moisture. That makes it easier to go into the toilet and push out with less need to strain. Besides, oats work like a prebiotic, feeding the good bacteria in the gut, which is essential for digestion and the formation of stools. Oats consumed regularly will help maintain proper bowel movements and reduce episodes of constipation.The combination of dietary fibre and sorbitol makes prunes uniquely positioned to help alleviate constipation. The addition of fibre provides bulk to the stool, and the sorbitol draws water into the colon to soften the stool and stimulate the urge to go. Prunes also contain phenolic compounds that may support intestinal function. Due to this combined effect, prunes have often proved more effective than fibre alone and are able to give gentle, predictable relief if eaten regularly in moderate amounts.
- Leafy greens are vegetables
Spinach, kale, and Swiss chard are examples of leafy greens that are rich in insoluble fibre, which is added to the stool for bulk and helps to accelerate the movement of food through the intestines. They also contain magnesium, an important mineral that relaxes the muscles within the intestines and promotes bowel contractions. Moreover, leafy greens have a high water content, further contributing to stool softness. Variety in different leafy greens at daily meals promotes smoother digestion and decreases constipation. Yoghurt with live probiotic cultures encourages a good balance of bacteria in the intestines, which is vital for one’s digestion. Some ‘good’ bacteria can digest food more rapidly and also regulate bowel movement. This will reduce gas production and bloating by influencing the gut’s fibre-processing patterns. Regular intake of this probiotic yoghurt will be especially helpful for those whose constipation is related to a disturbance in gut flora, thus bringing in both immediate digestive relief as well as long-term gut health.
How to increase fibre safely and use natural remedies for constipation relief
In the case of intermittent constipation, increasing high fiber diet may be adequate. However, in the case of chronic constipation, a planned effort with the help of a dietitian would be necessary. In such cases, women’s diet should consist of 25 to 30 grams of fiber, while men’s diet should consist of 30 to 38 grams of fiber. Too much fiber in the diet in a short time can lead to gas, distension, and cramps in the digestive tract. It is essential to increase the dietary fiber intake gradually.
