Constipation affects nearly 16% of adults per year and can be uncomfortable.1 Foods and drinks like oats, prunes, flaxseeds, and coffee help improve bowel movement frequency.
Flaxseeds are a good source of soluble and insoluble fiber, both of which promote regular bowel movements in different ways.2
Studies assessing the effects of daily flax consumption report improvements in bowel movement frequency and stool consistency.34..To Read The Full Content; Tap Here Now .
Choose ground flaxseeds over whole flaxseeds. Whole flaxseeds are harder to digest and less effective.
Try eating a couple of kiwis with the skin when you are constipated.
Eating two kiwis daily can promote regular bowel movements, even for those with constipation-predominant irritable bowel syndrome (IBS-C). Kiwis can bulk up stool, speed up transit time (the time it takes for food to move through your digestive system), and relax colon muscles.
It’s not just kiwis’ fiber. An enzyme in kiwi, called actinidin, also helps move food and stool contents through the digestive tract.56
When chia seeds are combined with a liquid like milk, they quickly form a thick gel.
The seeds’ gel-forming fibers help relieve constipation because they absorb water and add mass to stool, making it easier to pass.7
A little goes a long way with chia. Just 2 tablespoons of chia seeds provide up to 10 grams of fiber, about one-third of your daily needs.8
Oats and oat bran are also good sources of soluble fiber, which helps hydrate and soften stool to make bowel movements easier.9
Not only do prunes deliver fiber, but they are also a good source of sorbitol, a naturally occurring sugar alcohol that has laxative properties.1112
Prune juice does not provide fiber, but it still contains sorbitol, which can help stimulate bowel movements.
A little also goes a long way with prunes, particularly for people sensitive to sorbitol. For some, consuming too many prunes or drinking large amounts of prune juice may cause bloating or diarrhea.
Start by eating 3-5 prunes or sipping half a cup of prune juice after dinner to see if this helps.
There are likely several reasons why coffee supports bowel regularity.
Caffeine stimulates muscle contractions throughout the digestive tract that help move contents along.
Drinking coffee also stimulates the production of hormones that support digestion, like gastrin in the stomach and cholecystokinin (CCK) in the small intestine.13
Warm beverages, such as a hot cup of coffee, may also speed up stool movement.14
Everyone’s bowel movement frequency and consistency are unique.
Some people may have three bowel movements a day, while others may have three bowel movements a week.
Diet can play a major role in managing constipation. However, irregular bowel movements may also be due to travel, certain medications, health conditions, and structural issues, such as pelvic floor muscle dysfunction.15
If your irregular bowel movements are due to one of these causes, simply modifying your fiber intake may not be enough.
If you deal with constipation, you have likely been told to eat more fiber.
Fiber is an indigestible carbohydrate found in plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Your body cannot break down fiber.
Different forms of fiber play different roles in digestion. Soluble fiber forms a thick gel in the digestive tract, which can make stools easier to pass. Insoluble fiber can add bulk to stool and speed up its transit through the body.16
More than 90% of adults do not meet the daily fiber intake recommendations, which is 14 grams per 1,000 calories consumed, or about 25-38 grams per day.1718
You can help manage constipation at home with a few lifestyle adjustments.
Identify the Cause of Your Constipation
If you are constipated because of pelvic floor muscle dysfunction, working with a physical therapist will likely be more helpful than increasing your fiber intake.
If you are taking a medication or supplement that causes you to have less frequent bowel movements, talk to a doctor about modifying the drug or dosage.
If you have another underlying health condition that is causing constipation, it’s important to treat the condition.
Gradually Increase Your Fiber Intake
If a low-fiber diet is causing your constipation, gradually increase your fiber intake by adding new plant foods every few days.
If you are not accustomed to eating fiber, loading your plate with these carbohydrates can cause gas, diarrhea, cramps, and bloating. Be sure to go slowly when starting.19
Rememeber To Hydrate
Adequate hydration is critical when increasing your fiber intake. Fluids help move things through your system and can also soften the stool. Not getting enough water while increasing your fiber can make constipation worse.
General guidelines for hydration are 11.5 cups per day for adult women and 15.5 cups per day for adult men. These goals include fluids consumed from whole foods like fruits and vegetables, as well as standard drinks.20
Eat Regularly
Eating consistently throughout the day sends messages to your body to keep things moving.
This is in part due to the gastrocolic reflex, which is when your intestines contract after meals. This helps move food down the digestive tract towards the rectum for excretion.21
Skipping meals or going for extended periods without eating may interfere with this reflex and worsen constipation.
Keep Moving
Physical activity can encourage and accelerate the movement of contents through the digestive tract.22
Even taking a short walk after meals is a great way to support healthy digestion.
Any ongoing digestive discomfort warrants a visit to a doctor.
Work with experts like a gastroenterologist and a registered dietitian to develop a personalized plan that factors in your symptoms, health history, and dietary preferences.