Reviewed by dietitian Karen Ansel, MS, RDN
Recipe photo: Jane Cousy. Food design.
Main points
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Constipation is surprisingly common, affecting 20% of us on a regular basis.
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Dietitians say prunes, kiwi and flaxseed can help. So you can drink coffee, hot water or kefir.
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Hydrating, chewing food well, and moving regularly can also reduce constipation.
After a few days without a satisfying trip to the bathroom, anyone will be desperate to get things moving. As uncomfortable as constipation can be, you’re hardly alone. Up to 20% of US adults experience constipation regularly.
As disgusting as that can be, there are things you can do to get things going again. In fact, relief can be as close as your kitchen. According to dietitians who specialize in digestive health, certain foods and drinks can do wonders for relieving constipation—even when you haven’t gone for days.
Here are their top picks to give you the relief you need, stat.
pruning
“It turns out that the old saying that prunes help with constipation is true!” says Kaytee Hadley, MS, RDN, IFMCP. Research has found that prunes can help reduce hard, lumpy stools and promote regular bowel movements in people with chronic constipation. Ditto for prune juice.
What makes them so effective? There are several mechanisms, Hadley says. For starters, prunes provide fiber (four prunes have about 3 grams). That fiber draws water into the stool and keeps it soft and moving easily. Prunes also contain sorbitol, a natural sugar that draws water into the colon, acting as a natural laxative to help you get going, Hadley says.
If you’re wondering how many prunes you should eat for relief, Kinga Portik-Gumbs, RDN, recommends about four prunes per day. That said, these sorbitol-rich fruits aren’t for everyone. “Due to the high sorbitol and fructan content, two types of FODMAPs, they may not be suitable for people sensitive to these FODMAP foods,” says Portik-Gumbs.
Kiwifruit
Several recent studies show that kiwifruits are very effective in relieving constipation, one of the reasons being their fiber. Two kiwis provide about 6 grams of fiber, giving you more than 20% of the daily value in one easy serving. And they have another advantage, says Samina Qureshi, RDN, LD. “Unlike prunes, which are high in sorbitol, kiwifruit is low-FODMAP and is often very well tolerated by people who struggle with bloating or IBS,” she explains.
Studies show that eating two kiwifruits a day is the sweet spot. “MRI studies show that eating two kiwifruits daily increases both water and volume in the intestines, which supports regularity and comfort,” says Portick-Gombs. In fact, research has found that eating two kiwis is more effective at relieving chronic constipation than the laxative psyllium.
Ground Flaxseed
“Flaxseed has been shown to improve how often you poop and improve stool form,” says Qureshi. One study found that when people with functional constipation ate 50 grams of flaxseed meal daily for four weeks, they went from having two bowel movements weekly to seven! And another study found that people with chronic constipation who ate 50 grams of flaxseed powder daily for a month pooped more often. and Experience less bloating.
These powerful little seeds work in many ways to get things going. “Ground flaxseed absorbs water and forms a gel-like texture in the stomach that adds bulk, improves stool consistency and helps move waste along,” says Hadley. They may also promote the growth of beneficial gut bacteria, which is linked to less constipation.
Plus, they couldn’t be easier to add to your day. “It’s a simple addition that can easily be added to smoothies, yogurt bowls or baked goods that can make a big impact!” Qureshi says.
Coffee
If you’re a coffee lover, you’ll be thrilled to know that a warm cup of coffee may be all you need to kick your digestive system into gear. And it’s not just about caffeine. “Both regular and decaf coffee contain very different compounds that stimulate the muscles of the colon, which is why many people feel the urge to go immediately after drinking it,” says Hadley. Just four minutes after drinking coffee, the muscles in your colon begin to contract, giving you the urge to go.
However, if you really want to get the ball rolling, have coffee for breakfast. The morning is when your body’s digestive rhythms are most likely to be stimulated by food, so it’s the best time to move your bowels, Qureshi says.
hot water
If coffee isn’t your thing, experts recommend starting your day with a cup of hot water. “Drinking warm water first thing in the morning helps stimulate the colon and increase the likelihood of a successful bowel movement,” says Portick-Gombs.
kefir
“What do yogurt, kefir, kombucha, kimchi and sauerkraut all have in common? These fermented foods and drinks provide beneficial bacteria that can help with constipation while supporting the microbiome,” says Headley. While all of these are worth weaving into your rotation, kefir has research-backed benefits for constipation relief. For example, one study found that people who drank kefir daily for eight weeks experienced less constipation, abdominal pain, and bloating. A recent research review study confirms these findings, concluding that – in addition to reducing constipation, abdominal pain and bloating – consuming fermented dairy products such as kefir can also reduce gas.
Other strategies to get things done
Consuming these foods and drinks is a great start, but it’s not the only strategy that can spell relief. Next time you need some help, try these expert-backed strategies.
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Try some light exercise. “Gentle movement, such as walking after meals, can help stimulate digestion and encourage bowel movements,” says Portick-Gombs. Go for a walk or do some light stretching after breakfast.
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Eat slowly. “Take time to eat and chew foods thoroughly until they are almost pureed,” advises Portick-Gombs. “It gives your digestive system a kick start and helps produce bowel movements.”
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hydrate. “Staying well hydrated can make stools softer and easier to pass, which is especially important when you’re hard and dry after several days of constipation,” says Headley. If you’re increasing your fiber intake, it’s especially important to drink more water to help the fiber move more easily through your body.
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Massage your stomach. “A gentle clockwise abdominal massage can support your body’s natural ability to move bowels,” says Qureshi.
Our experts
Going days without having a bowel movement feels like poop. But certain foods and drinks can help. “Choosing the right food and drinks can make all the difference in how quickly things get going again,” says Portick-Gombs. Fiber-rich foods and fluids are common go-tos. But prunes, kiwifruit, ground flaxseed, coffee, hot water and kefir are especially great for poop. In addition to weaving these foods into your routine, be sure to hydrate well, chew your food well and get some light movement into your day. If all else fails, try a clockwise abdominal massage after meals. It can only help!
Read the original article on EatingWell
