The risk of constipation increases with age. Approximately 33 out of every adults over the age of 60 in the U. In this article, we look at 14 foods that can promote bowel movements. We also explore the causes and treatments of constipation. Dehydration is a common cause of constipation, and drinking plenty of water can often help to ease or resolve the symptoms. When a person becomes dehydrated, their intestines cannot add enough water to stools. This results in hard, dry, and lumpy stools and can lead to constipation.
In a study , researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus , and Bifidobacterium lactis to treat constipation. The researchers found that eating milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation. Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation.
A study found that grams g of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U. A g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium , folate , zinc, and vitamin B6. Clear soups are nutritious and easy to digest.
They also add moisture to hard, dense stools, which can soften them, making them easier to pass. Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.
Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.
A review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation. In most of the studies included in the review, the participants ate g of prunes daily, or about 10 prunes. Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines. A study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber.
Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion. In a study , healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.
The NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Fiber Depending on your age and sex, adults should get 25 to 31 grams of fiber a day. Good sources of fiber are whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas fruits, such as berries, apples with the skin on, oranges, and pears vegetables, such as carrots, broccoli, green peas, and collard greens nuts, such as almonds, peanuts, and pecans Plenty of water You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better.
Talk with a health care professional to plan meals with the right amount of fiber for you. For many people, this is after breakfast or dinner.
Many foods are good natural laxatives that will help you move your bowels. High-fiber foods help move waste through your body. Add foods with fiber to your diet slowly, because eating more fiber can cause bloating and gas.
Ask your health care provider how much fiber to take each day. Males, females, and different age groups all have different daily fiber needs. Most fruits will help ease constipation. Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some of the fruits that may help. Do not peel fruits that have edible skins, because a lot of the fiber is in the skin. Choose breads, crackers, pasta, pancakes, and waffles made with whole grains, or make your own. Use brown rice or wild rice instead of white rice.
Eat high-fiber cereals. Vegetables can also add fiber to your diet. Some high-fiber vegetables are asparagus, broccoli, corn, squash, and potatoes with the skin still on.
Salads made with lettuce, spinach, and cabbage will also help. Legumes navy beans, kidney beans, chickpeas, soybeans, and lentils , peanuts, walnuts, and almonds will also add fiber to your diet.
You can also sprinkle 1 or 2 teaspoons 5 to 10 mL of bran flakes, ground flax seeds, wheat bran, or psyllium on foods such as yogurt, cereal, and soup. Or, add them to your smoothie. Your provider may prescribe a laxative to relieve your constipation.
It may be a pill or liquid. Do not take it if you have severe stomach pain, nausea, or vomiting. Do not take it for more than 1 week without consulting your provider. It should start to work in 2 to 5 days. Some people get a rash, nausea, or a sore throat while taking laxatives. Women who are pregnant or breastfeeding and children under age 6 years should not take laxatives without the advice of a provider.
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