You’re likely to have experienced constipation at some point. Constipation can make you feel bloated, sluggish and, frankly, quite desperate. Science has shown that diet can help reduce constipation. This is something we can change.
There may be a relief as close to home as the local grocer for constipation sufferers. There are hundreds of high-fibre products and foods that can be used to relieve constipation. Please continue reading to find out the best foods that can relieve constipation and prevent it from happening.
The “Big 3” of Constipation
The three most important things about constipation are fibre, water, and exercise. It has been proven that increasing your physical activity, fibre, and water can relieve constipation.
Your body moves throughout the day, promoting movement in your digestive tract. Fibre helps bulk up your stool and promotes healthier bowel movements. Hydration and fluids are important for fibre to work well and reduce dehydration, a known cause of constipation. Remember this, as fibre is important for digestion.
Constipation relief is a common symptom of many foods (prunes, we’re talking to you!). High fibre foods are unsurprisingly the most effective.
High Fiber Foods to Reduce Constipation
Fun fact: Fiber is only found in plants. All plants contain fibre. This means that meat, dairy products and other foods don’t contain fibre.
Fibre refers to the plant’s edible parts that are not digestible. Fibre can significantly reduce constipation, particularly if you don’t get enough. Fibre is a great place to start for those who don’t eat fruits and vegetables.
Also, remember that two major players in fibre production are insoluble and soluble fibre. Constipation can’t be reduced by insoluble fibre alone. However, soluble fibre can be used in isolation to relieve constipation. Soluble fibre can be used alone to relieve constipation to make things more complicated. This may sound unclear, but fibrous foods contain both soluble and insoluble fibre.
The average Canadian woman requires 25g fibre per day, while the average Canadian man needs 38g. The average Canadian gets about half of that amount. This shows that we as a nation need to eat more plants!
Below are the top fibre foods to help constipation.
Whole grains:
Whole grains are a wonderful source of fibre and can regulate the bowels. Research shows that whole-grain rye bread has a better rate of constipation relief than wheat bread. Arabinoxylan, the main fibre found in rye, helps keep food moving through the intestinal tract.
Ezekiel bread is another great bread made from sprouted whole grains, legumes and other ingredients. This bread is high in fibre, compared to other pieces of bread on the market. Whole grains such as pasta, whole wheat bread, and bran flake cereals are great for reducing constipation and adding fibre to your diet.
Legumes:
Lentils, beans and chickpeas are all great options. Beans provide over 10g fibre per cup and a good mix of insoluble and soluble fibre. They are a great choice for people who have difficulty digesting. Other foods, such as chickpeas and lentils, provide more fibre per serving than peas. They are a great choice.
Prebiotic fibre is also found in legumes such as soybeans, chickpeas and lentils. Prebiotics are basically “food” for your good bacteria and promote a healthy gut. Many functional gut disorders such as IBS, chronic constipation and IBS have been linked (surprising!). Gut health. Prebiotic fibre can be a win-win situation for those suffering from constipation.
A lentil or chickpea-hummus is a great way to include more legumes in your diet.
Fruits:
Apples and pear skin-on are high-fibre fruits. An average pear contains between 5 and 6 grams of fibre with the skin. High fibre fruits like grapefruit and oranges are also berries and citrus fruits.
Prunes are the best fruit to constipate. While fresh plums aren’t very fibre-rich, dried plums (also known as prunes) provide 12g fibre per cup. Prunes also contain sorbitol (a sugar often called “nature’s laxative”. However, they are very expensive and not recommended for people with diabetes.
A serving of fruit at breakfast is a great way to get more fruit into your diet. It could be yoghurt with berries, fruit pancakes, or fresh orange slices. It sounds like heaven in a glass!
Vegetables:
Broccoli, spinach, and brussels sprouts are some of the best vegetables for fibre. They are also rich in Vitamin C, essential for healthy immunity. This is something many people have discovered after experiencing a pandemic.
Surprisedly, sweet potatoes with skin on and potatoes are great sources of fibre. They each provide 3g and 4g, respectively. The Jerusalem artichoke is another great source of fibre. These artichokes also contain inulin which is another prebiotic fibre.
To add more vegetables to your diet, filling half your dinner plate with veggies and half with protein and starches is a good idea.
Seeds & Nuts:
Some nuts like almonds, peanuts, and pecans have more fibre than others. A great source of fibre is also found in seeds like Buckwheat and flax and poppy, chia, flax, and sesame seeds. A 20g serving of Chia seed contains 6.9g fibre.
Add a tablespoon of Holy Crap Cereal to your favourite meal to get your fibre intake. Holy Crap cereal is loaded with all the super seeds – Chia seeds and Buckwheat – so 8g of fibre can be found in one serving. Holy Crap’s fibre also has prebiotic properties, which can help promote the good health of your gut. Holy crap can be added to smoothies, salads, or oatmeal. You can also create your creations and share them with us. Check out our recipe page for more inspiration!
The bottom line
At times, constipation can be extremely frustrating. It can be frustrating and even fatal at times. You must keep your eyes open and try different strategies, along with the assistance of a healthcare professional, until you find the best one for you.
Last but not least, it is important to keep a regular eating schedule. A regular eating routine can help your body learn to expect food and prepare for digestion. This is because your bowels will follow a set schedule.
These tips and tricks should help you get started and lead to more pleasant and less painful days.