The special constipation diet aims to integrate anti-constipation foods which stimulate transit by providing dietary fiber. It also aims to alleviate the symptoms that often accompany chronic constipation : bloating, gas, abdominal pain, etc.
The essential points of the anti-constipation diet:
- Integrate more dietary fiber, gradually;
- Have good hydration;
- Reduce the consumption of foods that are difficult to digest;
- Avoid harsh laxatives;
- Learn some tips for incorporating more anti-constipation foods into your daily life;
- Adopt new lifestyle habits to better manage constipation.
- Move more.
Managing chronic constipation includes educating the patient about new lifestyle habits. Whether the transit is slow or normal, it is always necessary to introduce dietary changes, changes in lifestyle habits and sometimes even drug treatment.
You will discover, through this article, what you should eat if you are constipated.
Constipation: what to eat? which foods to favor?
The special constipation diet allows you to find more daily comfort by integrating anti-constipation foods with laxative effects, such as:
- dietary fiber;
- natural laxatives.
Dietary fiber
Most dietary fiber is neither digested nor absorbed. They therefore remain in the intestine, increase the volume of the stools and soften them.
We recommend consuming 25 to 30g of fiber per day.
Foods rich in dietary fiber that help fight constipation are:
- the fruits ;
- the vegetables ;
- the cereals ;
- legumes that contain the most fiber.
There are two types of fibers, each with its own advantages. Soluble fibers are quickly fermented by bacteria in the colon and become engorged with water.
Insoluble fibers, on the other hand, are not fermentable, but promote elimination.
There are a few exceptions to the rule: certain soluble fibers (those from oats or psyllium) are soluble, but promote elimination. Fiber found in citrus fruits and vegetables stimulates the growth of bacterial flora in the colon, which increases fecal mass and can help make bowel movements easier.
Laxative foods that are sources of insoluble fiber are:
- Wheat bran and cereals;
- Whole grains and derivatives;
- Cauliflower, peas, spinach, turnip, green beans;
- Nuts and seeds;
- Legumes.
Food sources of soluble fiber to include as part of the special constipation diet:
- Psyllium and enriched cereals;
- Oat bran and cereals;
- Citrus fruits, mango and prunes;
- Asparagus, Brussels sprouts, carrot, onion;
- Barley.
The special constipation diet is a diet rich in dietary fiber. However, for some people, increasing fiber consumption can cause bloating and swelling in the stomach, as well as gas.
It is therefore very important to start with small quantities and gradually increase fiber intake, always based on tolerance and effectiveness.
It is recommended to increase intake by 5g of fiber per week, no more. As the effect can be felt after two or three months of an anti-constipation diet, you should not give up too quickly.
Whole grain products
Fiber from grain products generally has cell walls that resist digestion and retain water in their cellular structures.
Thus, wheat bran is one of the most effective natural laxatives, but it can worsen bloating and abdominal pain in cases of irritable bowel syndrome or diverticula.
So you have to be careful. The larger the fibrous particles, as in the case of grain products, the greater the laxative effect.
Prunes
Prunes and their juice contain a substance called dihydroxyphenylisatin. This would be able to stimulate peristalsis (contractions of the digestive system) naturally. In a clinical study, they were found to be effective in combating constipation.
Mucilaginous laxatives
The use of fiber supplements can also be considered if fiber consumption is limited by a poorly varied or insufficient diet. Mucilaginous laxatives such as psyllium combined with dietary fiber are the most effective approach to combat chronic constipation.
Mucilaginous laxatives include psyllium seed, methycellulose, calcium polycarbophil, and inulin. These are natural or synthetic polysaccharides or derived from cellulose which exert their laxative effect by absorption of water and increase in fecal mass.
They are effective in increasing the frequency and softening of stools, with minimal adverse effects. As mentioned above, it is essential to start with small doses and increase gradually in order to minimize gastric discomfort. Do not take medications within 1 hour of taking mucilaginous laxatives.
Other foods recommended in case of constipation
- Flax;
- Legumes;
- Omega 3.
What foods cause constipation?
You should be wary of certain foods that cause constipation, either because they slow down gastric emptying or because they do not contain enough fiber. In the special constipation diet, we learn to recognize these foods and avoid them.
Refined grain products
Refined grain products are very low in fiber, so they can interfere with the evacuation of stools, among them we find:
- white bread;
- classic starchy foods such as instant rice and pasta;
- breakfast cereals;
- potato-based preparations;
- store-bought biscuits and cakes;
- etc.
Meat
It is recommended to avoid consuming fatty meats, chicken skin and cold meats. Meat in general does not provide fiber, its proteins are slow to digest and slow down gastric emptying. We recommend choosing lean pieces which will be easier to digest than fatty pieces.
Foods high in fat
Foods high in fat generally contain little fiber. This is the case of :
- cream ;
- cheese ;
- processed foods;
- oils.
They can thus cause or even worsen constipation. It is recommended to reduce the consumption of:
- Butter ;
- Margarine;
- Vegetable oil ;
- Sauce.
However, you still need a reasonable amount in your diet. In this case, we will favor oils rich in omega-3 such as:
- linseed oil;
- walnut oil or even;
- rapeseed oil.
Other foods not recommended in case of constipation
- Industrial foods;
- Sweet products ;
- Excess salt.
Practical daily advice for integrating anti-constipation foods
- Replace refined grain products with brown rice, whole-grain starches and bread made from whole-grain flour;
- Consume more fruits containing fiber: apple and pear with skin, red fruits, dried fruits;
- Choose vegetables rich in fiber: artichoke, peas, beets, carrots, zucchini, broccoli, etc. ;
- Eat more legumes, excellent sources of fiber;
- Add legumes to soups, salads and dishes;
- Choose cereals and biscuits enriched with fiber;
- In baking, replace classic flour with whole wheat flour and add oat bran to preparations;
- Add oat or wheat bran to your yogurts, compotes, soups and salads;
- As a snack, eat a small handful of oilseeds and dried fruits;
- Read food labels and choose products that contain more than 2g of fiber per serving;
- Drink prune juice in the morning;
- Chew food long enough to facilitate digestive work.
For further
Maintain good hydration
A good level of hydration improves symptoms related to constipation, combined with a sufficient intake of dietary fiber. Soluble fibers swell with water and allow gastric contents to slide for evacuation. Although there are very few studies on the subject, the Institute of Medicine recommends drinking 2 liters of water per day for women, 3 liters for men.
If water is the only essential drink, it is entirely possible to alternate with clear broths, lemon water, infused water and even herbal tea.
Be careful though, juices, sodas and other sugary drinks should be avoided. In the morning, drinking coffee or tea could, however, have a positive impact on intestinal function. Caffeine stimulates the smooth muscles making up the digestive system. A study carried out on 1705 women linked coffee consumption and a modest reduction in constipation.
Practice regular physical activity
Increasing physical activity is often recommended for people with chronic constipation. Some studies have shown that it can reduce the symptoms of constipation in older adults.
Although some studies indicate that constipation is more common in sedentary people, there are few studies on this subject.
Even if the evidence remains insufficient to date to establish a link between constipation and a sedentary lifestyle, the fact remains that physical activity has many positive effects on health.
Avoid harsh laxatives
Laxative treatments can damage the intestine and cause significant damage. Additionally, the digestive system may become accustomed to functioning with the help of these laxatives and become dependent on them. Emollients and mineral oil soften stools by moisturizing them and sometimes cause diarrhea.
In terms of natural products, even if many promote anti-constipation virtues, there is no control to prove their harmless nature. They often contain active ingredients similar to those of commercially available laxatives; they are generally not recommended. This type of laxative should only be considered if all other measures have not worked, on the advice of your doctor.
Reduce your alcohol and tobacco consumption
Alcohol and tobacco are two disruptors of intestinal transit. They can make constipation worse in the long term.
It is recommended not to smoke and to reduce alcohol consumption to 1 drink per day for women, and two drinks per day for men.
Should you consume probiotics?
For the moment, taking probiotics is not systematically recommended for people suffering from constipation. If certain studies have demonstrated the benefits of probiotics on intestinal transit, others will be necessary before conclusions can be drawn.
Elimination Habits
Patients suffering from chronic constipation are often advised to have a bowel movement when the need arises. This recommendation is based on the fact that many people have bowel movements at the same time every day.
However, no study has addressed the issue and evaluated this recommendation. However, we know that half of the colon is higher after meals and more particularly in the morning after breakfast. These times seem to be the best to try to have a bowel movement.
