Claudia is a registered dietitian with a PhD in physical activity, nutrition and wellness. She is an expert in intuitive eating and nutrition science. Michelle Kerns. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics.
She has served as a book columnist since and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis. Increasing your intake of high-fiber foods like pomegranates may help with constipation.
Video of the Day. In some people, chronic constipation may signal a food allergy. A study into constipation in children found that when the participants eliminated food allergens from their diet, their constipation improved. This was true for 28 out of 32 children. However, this was a small study with a low number of participants. Some people believe that eggs can cause constipation. However, there is not much scientific evidence that supports this.
They are a low fiber food, though, so eating a lot of them may contribute to constipation. The Institute of Medicine recommend consuming 19—38 grams of fiber per day, depending on age, sex, and stage of life. For example, pregnant people and older adults may need more fiber than others to prevent constipation.
When increasing fiber intake, it is also important to drink enough fluids to prevent dehydration. Also, it is best to increase fiber intake slowly to prevent a constipating effect.
Constipation is common, and most people experience it occasionally — particularly if their usual routine or diet has recently changed. However, chronic constipation means that the digestive system is not functioning as it should. People with frequent or reoccurring constipation may have a health condition.
What causes constipation can vary from person to person. For some, eating a diet low in fiber can cause or worsen constipation. In this case, eating more fruits and vegetables and staying hydrated may help. Organic disease, medication, neurological or systemic issues can cause constipation. Even stress or depression has been linked to constipation. Not consuming enough dietary fiber is a common cause of constipation, as well.
Actually, increased fiber intake should be the first step for dealing with constipation problems. Western diets lack of adequate dietary fiber intake. Fiber can relieve mild to moderate constipation symptoms. A high daily intake of dietary fiber has been linked to easy defecation. There are 2 types of dietary fiber. Soluble and insoluble. Soluble fiber absorbs water.
This type of fiber makes stools gelatinous, making their passage easy. On the other hand, insoluble fiber has a bulking action. We should consume about grams of fiber per day. Therefore, high fiber intake may cause discomfort. The United States Department of Agriculture recommend that women eat at least 28 grams g of dietary fiber per day, and men 34 g per day. People who have constipation may need to eat more dietary fiber than people who do not.
However, increasing fiber intake without drinking enough fluids may worsen constipation, so try a gradual increase of fiber along with plenty of water. Learn more about daily fiber recommendations here. Fruits and vegetables contain two types of dietary fiber, both of which encourage regular bowel movements and reduce constipation:.
People can increase the amount of fiber in a homemade juice by keeping the skin on apples when juicing, adding the pulp back into the juice, or adding high-fiber fruits, such as berries. Certain fruits contain sorbitol, a sugar alcohol that pulls water into the large intestine.
Extra water in the gut helps loosen hard stools so that they can move through the digestive tract more easily. Prunes are one of the richest fruit sources of sorbitol, so they may be one of the best options to help relieve constipation. Dehydration is a leading cause of constipation. The digestive system needs plenty of water to keep food waste moving through it. Otherwise, the stool can become hard, lumpy, and difficult to pass.
The following fruit juices contain fiber, sorbitol, and water, and they can help relieve constipation. A review study reported that eating g of prunes per day improved how often people produced stool, as well as the consistency of the stool, compared with psyllium, which is a common OTC soluble fiber-containing laxative.
Prunes are high in dietary fiber, but much of it is lost in the juice-making processes. Instead, prune juice acts as a laxative because it contains sorbitol, magnesium , and potassium , all of which improve bowel function.
Read about the health benefits of prune juice here. Because prunes are dried and sealed, people can buy them online. Find the full recipe here. To add extra fiber to prune juice, and to boost the nutrient content, try adding spinach and cucumber to make a laxative smoothie. Lemons are high in vitamin C, an antioxidant compound that pulls water into the gut. Increasing water content inside the gut can help soften stools and stimulate bowel movements. Mild dehydration can cause constipation.
Increasing water intake may help relieve constipation. Drinking a mixture of lemon and water may help relieve constipation in some people. People can add lemon juice to their diets and keep their bodies hydrated with lemon water. Use fresh, locally sourced lemons where possible.
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