Also, include whole grain sources at every meal, like oatmeal, brown rice and whole wheat bread because they are high in fiber, which can help bulk up your stool. Try one of these healthy recipes to incorporate more fiber into your diet. Need to make an appointment with a Piedmont physician? Save time, book online. Close X. Back to Living Better Living Better newsletter.
Zip Code. How to prevent constipation Constipation can be a real pain. To prevent the condition, Smith recommends the following: Increase your fiber intake. Related Stories. Research has found rye bread to be more effective at relieving constipation than regular wheat bread or laxatives One study in 51 adults with constipation investigated the effects of eating 8.
They also experienced softened stools, as well as increased frequency and ease of bowel movements Rye bread can be used in place of regular white wheat bread.
Whole grain rye bread is a good source of fiber and has been shown to increase the frequency of bowel movements while also decreasing intestinal transit time. Oat bran is the fiber-rich outer casing of the oat grain. It has significantly more fiber than the commonly used quick oats. One-third cup 31 grams of oat bran contains 4. Although more research is needed, two older studies have shown the positive effects of oat bran on bowel function.
First, one study from the United Kingdom showed that eating two oat-bran biscuits per day significantly improved the frequency and consistency of bowel movements and reduced pain in participants ages 60—80 Another study in nursing home residents in Austria found that adding 7—8 grams of oat bran to their diet per day resulted in a significant reduction in laxative use Oat bran is brimming with fiber and has been shown to improve bowel function and reduce constipation in some older studies.
Kefir is a fermented milk beverage that originated in the Caucasus mountains in West Asia. Kefir contains various species of microorganisms, depending on the source One 4-week study had 20 participants drink 17 ounces mL of kefir per day after their morning and evening meals. At the end of the study, participants used fewer laxatives and experienced improvements in stool frequency and consistency Another study in 45 people with inflammatory bowel disease found that drinking Kefir can be enjoyed plain or added to smoothies and salad dressings.
It can also be mixed in with cereals and topped with fruits, flaxseeds, chia seeds, or oat bran to add some fiber. A high fiber diet helps add bulk and weight to stools, soften them, and stimulate bowel movements. Keep in mind that your fluid requirements will increase when you increase your fiber intake.
Regular exercise is another critical factor in improving symptoms of constipation and developing healthy bowel habits. If you have constipation, try to gradually introduce some of the foods above to your diet, as well as drink plenty of water and engage in physical exercise, to improve your regularity, stool consistency, and overall comfort.
IBS can result in weight loss or gain because it affects your digestion. Here are steps you can take to maintain a healthy weight and live well with…. Whether your diarrhea is caused by allergies, food poisoning, or a chronic condition, your diet is critical to your recovery. Do you have an irritable bowel or just an upset stomach?
Learn how to recognize common symptoms of irritable bowel syndrome and get the treatment you…. An estimated percent of American adults suffer from irritable bowel syndrome IBS. Proper diagnosis from a medical professional is important…. Health Conditions Discover Plan Connect. Citrus fruits. Spinach and other greens.
Jerusalem artichoke and chicory. Sweet potato. Beans, peas, and lentils. Chia seeds. Whole grain rye bread. Oat bran. The bottom line. Read this next. Medically reviewed by Judith Marcin, M.
What to Eat When You Have Diarrhea Whether your diarrhea is caused by allergies, food poisoning, or a chronic condition, your diet is critical to your recovery. Reasons include a blockage and a low fiber diet. Learn more about the causes and….
Olive oil has long been used as a simple treatment for constipation. Learn more about this home remedy that gets stools moving again, and how to use…. They can experience symptoms that include constipation and…. Karo is a brand of corn syrup that is used as part of an old home remedy for constipation. However, does Karo syrup reduce difficulties in passing…. Which foods are good for constipation? Medically reviewed by Natalie Olsen, R. Fourteen foods Causes Treatment We include products we think are useful for our readers.
Fourteen foods that can ease constipation. Share on Pinterest Probiotics may help to improve gut health. Share on Pinterest Olive oil can ease the flow of materials through the intestines. Share on Pinterest Castor oil is a natural laxative.
Exposure to air pollutants may amplify risk for depression in healthy individuals. Costs associated with obesity may account for 3. Related Coverage. What to know about constipation. There are many reasons for this, some of the most common of which include:. High-fiber foods including vegetables, fruits, dried fruits, beans, whole grains, nuts, and seeds can not only help relieve constipation but keep you regular if you are prone to chronic constipation. It is also important to drink plenty of fluids to avoid dehydration.
Avoid low-fiber foods that are harder to digest, including red meats, dairy products, processed foods, and anything made with refined flour like white bread.
You should also steer clear of fried foods. In addition to diet, exercise can help stimulate the bowels and move stools faster through the digestive tract. Over-the-counter fiber supplements can also help. Gas pain? Stool issues? Sign up for the best tips to take care of your stomach. Bae, SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr.
Specific foods can reduce symptoms of irritable bowel syndrome and functional constipation: a review. BioPsychoSocial Med. Aliment Pharmacol Ther.
The role of fiber supplementation in the treatment of irritable bowel syndrome. Updated May Department of Agriculture. Why is it important to eat grains, especially whole grains?
Multiple food hypersensitivity as a cause of refractory chronic constipation in adults. Scand J Gastroenterol. Shojaii A, Abdollahi Fard M. Review of pharmacological properties and chemical constituents of pimpinella anisum. ISRN Pharmaceutics. Ros, E. Health benefits of nut consumption. Soltanian N, Janghorbani M. A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes.
Nutr Metab Lond. Management of chronic constipation in adults. United European Gastroenterology Journal. Cleveland Clinic. Updated November 11, Natural ways to relieve constipation. Updated June
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