What to eat when you are constipated?
According to a recent study(1), 34% of French women say they are prone to chronic constipation. They are naturally more prone to it than men, among other things because of the hormonal fluctuations they undergo throughout their lives. In general,stressis the leading cause (46%), but diet (35%) andlack of hydration (29%) can also play a role. Not surprising, when we know that 87% of French people eat less than 25 g of fiber per day(2) – the recommended amount. Also, the link between the quality of the diet and the fluidity of intestinal transit is proven. We can therefore wonder which foods to favor when we are constipated.
How to eat to be less constipated?
What happens when you are constipated? Once food is partially digested in the stomach, it arrives in the small intestine. Then the residues, emptied of their nutrients, pass into the colon (or large intestine). Naturally, by contraction, these residues advance until expulsion to the rectum. In case of constipation, the residues remain too long in the colon, accumulating and hardening.
To encourage their circulation and avoid their dehydration, it is recommendedto consumefiber (soluble and insoluble). What for? Because they fix thewater and bring it to the colon. Thus they help to soften the faeces and facilitate their evacuation.
Here are some life-saving foods to eat when you’re constipated.
FoodNo.1: wheat bran
With a fiber content of 45%, it is the champion in all categories. But what is it? Simply from the protective shell of the wheat grain (the seed coat), unfortunately removed during the flour manufacturing process. A mistake, because not only does wheat bran have the ability to absorb a large amount of water and reducethe feeling of hunger (it is an “appetite suppressant”), but also to increase transit, for a more fluid digestion. In addition, it is rich in antioxidants, iron, zinc and magnesium, and it is cholesterol-lowering. It is therefore recommended in case of constipation, but also to people wishing to lose weight (lowin calories). It is so effective that it is recommended not to exceed the dose of 20 g per day! To consume it, nothing could be simpler: it can be incorporated into cake and bread dough appliances, but also sprinkled on a salad or pan-fried vegetables. Its taste, discreet, does not harm the preparations.
Food # 2 : Legumes
Beans (black, red, white), lentils (green, blond, coral), peas (chick, split) and other beans are also recommended when you are constipated. These legumes are indeed very rich in fibre, around 4.5 to 16.5 g per 100 g of cooked food. They also contain other health qualities: lipid-Lowering , prebiotic (they feed the intestinal bacteria), rich in Protein(but to be combined with cereals), B vitamins, minerals and low GI carbohydrates, they have it all! They are therefore to be integrated into the daily diet.
Food # 3 : whole grains
Wheat bran has been mentioned, but it would be a disservice to other cereals not to mention them. But in case of constipation, they must be eaten whole (with their integument), or even whole (integument and germ). For example:
- various cereal flakes (barley, millet, oats) are composed of 10% fibre;
- it’s 8.5% for wholemeal bread;
- brown rice is made up of 7% fibre;
- Finally, wholemeal pasta contains 5.5 to 7% of its weight.
To this list, we must obviously addpseudo-cereals, which are also allies of transit: 100 g of amaranth contain 9 g of dietary fiber, 7 g for quinoa and up to 10 g for buckwheat.
We often hear that when we are constipated, we must eat plums. Myth or reality? It is clear that their reputation is well founded, just like that of figs, apricots and other currants. Driedfruitare beneficial to transit, on average consisting of 12-14% fiber. They are also rich in minerals: dried bananas in potassium, dried figs in phosphorus and manganese, prunes in magnesium and apricots in iron and copper. Very greedy and beneficial to health, it would be wrong to deprive yourself of it.
Food # 5 : Fresh fruits and vegetables
The fresh version is, of course, also beneficial to intestinal transit. Often, constipated people have a diet low in plants. However, The fresh version is, of course, also beneficial to intestinal transit. , are essential to maintain health, maintain ahealthy weight … and go to the bathroom. Examples include:
- red fruits (blueberries, raspberries, blackcurrants), consisting of 10.5% fiber on average (7-8 g for a portion of 100 g);
- green vegetables, such as green beans (6 g per 100g), avocado (5.2 g per 100g), artichokes (9 g per 100g) and all salads (spinach, lettuce, lettuce, lamb’s lettuce…);
- root vegetables , such as carrots (up to 4% fiber), sweet potatoes (3%), Jerusalem artichokes (3%) and even potatoes (2.5%);
- exotic fruits , such as kiwi (3 g per 100 g), passion fruit (10 g per 100 g) or Banana (2.6 g per 100 g);
- Crucifers , such as cabbage (2.5 g per 100 g), broccoli (2.2 g per 100 g) or Brussels sprouts (3.8 g per 100 g).
Food # 6 : Seeds and Oilseeds
We mentioned dried fruits earlier, but oleaginous fruits are also a solution to restore a capricious transit. Thus almonds, hazelnuts and other nuts are reliable sources of fibre, with an average content of 15-30 g per 100 g. In addition oilseeds providegood fats, vitamins and minerals. The seeds are not to be outdone and we recommend those of chia, flax and poppy, known for their high content of mucilage, fibers that fill with water. Not only are they a solution to constipation, but they are also “appetite suppressants “.
Other foods to eat when constipated
Other foods (more or less surprising) to eat when you have trouble having a bowel movement include:
- certain spices , such as Cinnamon (43.5 g fiber), coriander seeds (42 g), curry (33.2 g), thyme (28 g) or ground Ginger (14. 1g);
- Freeze-dried drinks , such as chicory powder (29.2 g), unsweetened cocoa powder (28.7 g), or coffee (21.20 g);
- black olives (12.5 g per 100 g);
- seaweed, such as sea lettuce (35 g), dulse (28.9 g), nori (34.3 g) or wakame (38.1 g).
What is constipation and why are we constipated?
At present, constipation is still sotaboothat few people really know how to define it. It is therefore a question of describing thesymptoms. Constipation occurs when the , which results in:
- infrequent bowel movements – less than three times a week
- stools that are too hard, so defecation is difficult, even painful (called dyschesia).
Constipation can be occasional or chronic, if symptoms persist for six months or more.
Being occasionally constipated may be due to a Change in Daily Habits , pregnancy , temporary medicationgoldretention (voluntary or not) of stools .
Chronic constipation , on the other hand, is often caused by an unhealthy lifestyle (low hydration, low fiber diet, low physical activity), Long-term medication , illness (digestive or not).
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.