By Jessica Migala, Health. CNN Constipation isn't the most glamorous of topics — but having it sure isn't fun. For one, it's extremely common, afflicting 42 million people in the United States. Each of us has different bathroom habits, but most experts say that three or fewer bowel movements per week could indicate a problem. And although constipation can be caused by medical conditions hypothyroidism, inflammatory bowel disease , medications painkillers, antidepressants , and other factors that may be out of your control, for most of us, it's caused by what we're eating — or, rather, not eating, says Elizabeth Blaney, MD, gastroenterologist and clinical assistant professor of medicine at the University of Pittsburgh.
The average American gets just 15 grams of fiber a day, though experts recommend at least Most of us don't drink enough water, either, which also contributes to constipation. Get things moving again with the 15 foods that follow.
Not just prunes: foods to help you get regular By Jessica Migala, Health. Photos: Foods to eat when constipated. Prunes — Prunes have fiber as well as fructans and sorbitol, fermentable sugars that can have a laxative effect. Hide Caption. Kiwis — Kiwi is a high-fiber, lower-sugar fruit that doesn't bring on the bloated tummy. Popcorn — Popcorn is an easy way to add more fiber into your day. Water — Drinking enough water is one of the most important factors in relieving constipation.
Flaxseeds — High fiber flaxseeds are easy to throw into everyday eats for a fiber punch. Oranges — One large orange offers 4 grams of fiber for just 86 calories. Oatmeal — Oatmeal contains two types of fiber that work together to bulk up stool, soften it, and make it easier to pass. Rice — Brown rice offers four grams ofr fiber per cup compared to one in white. Aloe vera juice — Aloe can act as a laxative for some people.
Spinach — The magnesium in spinach helps the colon contract and draw water in to flush things through. Beans — Beans contain resistant starch, a fiber-like starch that helps improve transit time in the colon. Green beans — High fiber, green beans also contain fewer fermentable sugars, so they likely won't come with the gassy side effect of regular beans.
Yogurt — Many yogurts contains live active bacterial cultures, or probiotics, that replenish the good bacteria in your gut. Coffee — Experts believe that coffee stimulates muscle contractions in the colon.
Breakfast — Eating a breakfast filled with higher fiber foods will prompt your natural urge to go. Story highlights Constipation afflicts 42 million people in the U. Not drinking enough water contributes to constipation Eating a breakfast filled with higher fiber foods will prompt your natural urge to go.
Prunes—or if you prefer a tastier sounding name, dried plums—are the first food you thought of, right? There's a reason they're famous. For one, they're rich in fiber. Sometimes a stomach massage can help stimulate the bowels if they're not moving enough to help stool digest more quickly. Drink more water.
Increasing water in the digestive tract can make stool softer and easier to pass. Eat more fiber. Avoid empty-calorie, low-fiber foods.
How do I empty my bowels? How to empty your bowels without straining Sit on the toilet properly: Brace — allow your stomach muscles to push forwards. With each urge to empty your bowels, repeat the brace. Keep your mouth slightly open and breathe out. As you finish, pull up your anorectal muscles the muscles that control your bottom. Can prunes cleanse your colon? The most well-known benefit of prunes is their laxative effect.
Eating prunes can mobilize the digestive system and decrease the time between bowel movements. People with constipation may find that drinking between half a cup and 1 cup of prune juice in the morning helps stimulate digestion. How long can you go without a bowel movement? Going longer than three days without having a bowel movement is too long. After three days, the stool becomes harder and more difficult to pass. Constipation then occurs as bowel movements become difficult or less frequent.
What should I eat when constipated? Everyone's bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation: Water.
Yogurt and kefir. Clear soups. Wheat bran. Apples and pears. What drinks make you poop? All berries boast a mighty fine amount of fiber, but at 8 grams per cup, raspberries stand out. You probably drink your routine morning cup to wake up; coffee's natural caffeine content stimulates your brain and prepares you to brace the day ahead.
Brown Rice. How long does it take for MiraLAX to work? Is coffee good for constipation? Coffee Is a Good Fix It's true that the caffeine can stimulate the muscles in your digestive system to contract, causing a bowel movement. Prune juice contains 6. It draws water into the gut to bulk up the stool and stimulate a bowel movement. Research suggests that sorbitol is an effective laxative that is safe to use, even for older adults. Manufacturers make prune juice from prunes, which are dried plums.
Although prune juice appears to offer some benefits for people with constipation, eating whole prunes may be more effective.
Prunes contain more than double the amount of sorbitol than prune juice, at Prunes are also much richer in fiber, which aids the passage of stool through the digestive tract. A serving of 10 prunes, which equates to about g, contains 7. This amount accounts for Compounds from prunes may also act as antibacterial agents in the gastrointestinal and urinary tracts. The authors of a systematic review concluded that eating prunes may increase the number of bowel movements that a person has and improve the consistency of the stool, making it easier to pass.
According to a study , eating dried plums may be a safer, tastier, and more effective way to relieve constipation compared with psyllium, which is a fiber supplement that people commonly take as a constipation remedy. The researchers even suggest that people should consider using prunes as a first-line therapy for mild-to-moderate constipation.
Studies suggest that prunes may help with the following:. Traditionally, people have also used prunes to treat fever and jaundice. However, scientific evidence to support these benefits is lacking. There are no set guidelines on the use of prune juice for constipation. One of the reasons for this is that most of the research on the effects of dried plums has focused on the whole fruits rather than the juice. In one small study from , participants consumed prune juice daily for 2 weeks.
The results of the study suggested that drinking milliliters, or about half a cup, twice a day works as an effective laxative, at least in cases of mild constipation. When it comes to eating prunes for digestive issues, many studies base their findings on eating g, or approximately 10 whole prunes, each day. Consuming prunes or prune juice is a relatively low-risk remedy for constipation. The most common side effect that people report is an increase in flatulence , or gas.
However, prune juice is also very high in sugar and calories , with each cup of canned juice containing calories and Too much sugar can increase the risk of weight gain and blood sugar problems.
The whole fruits are still high in sugar and calories, but research suggests that they have only a small effect on blood sugar and insulin levels. A doctor will typically suggest that people with constipation first try making dietary and lifestyle changes. Over-the-counter treatments can also help.
A high-fiber diet can help stool pass through the digestive tract more quickly and promote more regular bowel movements. Eating small, frequent meals may also help, as regular food intake can stimulate a bowel movement.
Staying hydrated can help treat and prevent constipation. Eating a high-fiber diet can also contribute to dehydration. Although prune juice contributes to fluid intake, it is high in sugar and calories, so it is best for people to consume it in moderation. Individuals should aim to meet most of their fluid needs by drinking water.
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