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Published on July 12, 2019

What to Eat When Constipated? 10 Foods to Improve Your Gut Health

What to Eat When Constipated? 10 Foods to Improve Your Gut Health

There’s nothing worse than being constipated! Unfortunately, this frustrating condition is quite common in adults and children alike.

Constipation can strike out of the blue – but it’s often for very simple reasons. Diet is a major cause, particularly when you haven’t been eating enough fiber or drinking enough water.[1]

Other causes include a disruption to your normal bowel routine, such as not going to the bathroom often enough. This sort of disruption can occur with traveling or even being in a sedentary desk job. Lack of activity can have a major impact on your bowel regularity.

Certain medications can also upset your bowel movements, especially opioids, anti-inflammatories, antacids, and antihistamines.

Constipation can also be caused by gut imbalances. Candida overgrowth or SIBO can trigger a variety of digestive symptoms including constipation.[2]

If you find that you’re getting constipated frequently, don’t keep reaching for the laxatives. Think about what’s caused your bowel to slow down, and what you can do to prevent it from happening again.

The most important thing you can do is eat the right foods and watch out for your gut health! Here’s our pick of what to eat when constipated.

1. Pure Water

For some reason, the most obvious cause of constipation is also the last to be considered: hydration!

When you don’t drink enough water, your body quickly becomes dehydrated. This means any waste in your intestines will become slow and ‘stuck’ because your body can’t add enough moisture to your stools. If this is the case, your stools will be small, hard, dry and lumpy.[3]

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Try to drink at least 2 liters of clean, filtered water daily. The easiest way to do this is by carrying a drink bottle with you everywhere, so you can sip it regularly. This will help to move food and waste through your body and keep everything flowing naturally.

After all, you wouldn’t try to clean a drain without turning on the tap!

2. Fermented Dairy Products

Yogurt and kefir are two types of fermented dairy products that can be invaluable to a constipated gut. They both contain probiotics, which are a type of ‘friendly’ bacteria that helps to break down food that you eat.

Probiotics have been shown to improve digestion and elimination by supporting a healthy gastrointestinal environment and maintaining bowel regularity.

Numerous studies have shown that adding probiotics to your diet can help to reduce constipation. One study found that when patients with chronic constipation drank an unflavored probiotic yogurt every day for two weeks, their bowel transit time was significantly shortened. This specific yogurt contained Lactobacillus acidophilus and Bifidobacterium lactis.[4]

3. Chia Seeds

Chia seeds are tiny black and white seeds from the plant, Salvia hispanica L. They’re rich in omega-3 fatty acids, calcium, magnesium, phosphorus, and potassium.

The great thing about chia seeds is that they form a lubricating gel-like consistency when they absorb water. This gel can help to improve stool formation, keeping them moist and making them easier to pass. The omega-3 fatty acids are also renowned for their anti-inflammatory properties, which is highly beneficial to an irritated gut.

As well as their amazing lubrication effects, chia seeds are packed with soluble fiber. Soluble fiber is the type that most people find much gentler on the gut, and it’s should be top of your list of what to eat when constipated. It’s easy to add chia seeds to cereals, baked goods, smoothies and yogurt for a fiber-rich snack or meal.

4. Legumes

When you’re wondering what to eat when constipated, your best bet is fiber-rich foods. Lentils, beans and chickpeas are great for preventing and treating constipation.

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Fiber is an important macronutrient that should be included in your daily diet in order to keep your bowels healthy. It works by adding bulk to your stools, which causes waste to press against your intestines and stimulate peristalsis – the wave-like movements that push waste along to be excreted.

Research has shown that just 100 grams of cooked beans or other pulses provides around 26 percent of your recommended daily intake of fiber.[5] What’s more, these foods are packed with plenty of other nutrients such as potassium, folate, zinc, and vitamin B6, which also help support the health of your gut.

5. Broth

Broths have been a dietary staple for centuries – and for good reason. The rich mineral content of bones and other ingredients makes a broth highly nutritious and easily absorbed by the gut.

Most importantly, bone broth provides a good dose of moisture to an inflamed or dehydrated gut. This can help to soften any hard stools in your intestines and make them easier to eliminate. You’ll also be supporting your nutritional intake if your appetite has diminished, which can happen during bouts of constipation.

It’s easy to make your own bone broth from chicken bones, beef bones or other animal carcasses. Bone broth is particularly beneficial for an irritated gut because it’s rich in gelatin, which can soothe the lining and help repair damaged cells. The warmth of bone broth makes it very easy to digest and very appetizing!

6. Prune Juice and Prunes

Prunes have long been hailed as the king of ‘keeping you regular’! These dried fruits are absolutely packed with fiber, that important macronutrient that keeps waste moving through your gut.

Prunes also contain a type of sugar called sorbitol. Because sorbitol can’t be broken down by your body, it passes through your colon undigested and draws water into your gut. This helps to bulk up your stool and stimulate a bowel movement.

Studies show that sorbitol is a safe and effective remedy for constipation, and it’s often a favorite with older adults.[6] Prunes can increase the frequency of your bowel movements and improve consistency.

If you really have no idea of what to eat when constipated, a handful of prunes could be the easiest remedy in the book. Take care not to overdo the prunes though, as they can also cause some gas and bloating!

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7. Bran

Eating bran for breakfast is often associated with older folk – and it’s probably the first thing you’ll be told to eat when constipated!

Bran is a fantastic source of insoluble fiber, also known as ‘roughage’. Bran helps to push stools along the intestinal passage, allowing for better regularity.

Bran is not a grain itself, but actually the tough outer layers of the grain. It’s an integral part of whole grains, and is often eaten as a cereal.

One study showed that eating wheat bran for breakfast each day for two weeks reduced the incidence of constipation in women who previously lacked a fiber-rich diet.[7] The bran also helped to improve their bowel regularity.

If you don’t like the taste of bran, you can try adding it to smoothies or yogurt. It also adds delicious texture to baked goods.

8. Broccoli

Eating your greens was never so important as when your bowels need some stimulation. Broccoli is a good source of fiber, like other foods mentioned above. But it also contains a valuable nutrient called sulforaphane, which can help to protect the gut and improve digestion.

Research suggests that sulforaphane may even help to ward off ‘unfriendly’ gut bacteria that can upset normal digestion. One study showed that when participants ate 20g of raw broccoli sprouts every day for 4 weeks, they had fewer symptoms of constipation than those who ate alfalfa sprouts. The broccoli also seemed to improve their bowel transit time and the quality of their bowel motions.[8]

9. Green Kiwi

Also known as kiwifruit and Chinese gooseberry, the kiwi is a very helpful remedy for a sluggish bowel. One medium-sized kiwi contains around 2.5 grams of fiber, along with a variety of nutrients.

The most important benefit of kiwis for constipation is due to a protease enzyme called actinidine. Actinidine has been found to stimulate motility in the upper gastrointestinal tract, which helps to push waste along the intestines.

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Another valuable nutrient in green kiwi is a peptide called kissiper, which promotes healthy digestion and peristalsis. One study showed that when adults with constipation ate just two kiwis a day, their bowel movements increased in regularity.[9]

Kiwi is also a rich source of natural phytochemicals that can support the health of the gut. Because it’s technically a berry, you can even eat the hairy outer peel for extra roughage!

10. Pears

Like prunes and kiwi, pears are an excellent source of fiber. This fiber is known as pectin, and it’s contained in the peel of the fruit. To get the most benefit from pectin, you really have to eat the pear raw and with the skin on.

Pears also contain a number of compounds that aid digestion, such as sorbitol and fructose. Their high water content is also helpful in hydrating a sluggish bowel, providing extra moisture for hard stools.

A great way to eat pears is to add them to Bircher muesli. Simply grate the pears and add to oats, seeds and other fruit, then cover with water and refrigerate. The fiber-rich goodness and flavor of the pears will soak into the muesli overnight, creating a delicious breakfast!

So here they are, 10 everyday foods that can improve your digestion and fix your constipation.

More About Gut Health

Featured photo credit: Toa Heftiba via unsplash.com

Reference

More by this author

Lisa Richards

Nutritionist, Creator of The Candida Diet, Owner of TheCandidaDiet.com

8 Home Remedies to Get Rid of Constipation 7 Best Tea for Bloating and Stomach Gas Relief The Best Foods to Eat and Avoid When You Have Diarrhea 7 Digestive Supplements for Enhanced Digestion 7 Super Fast and Effective Ways to Reduce Gas in Stomach

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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