Health
Unlock Relief: The Top Diet for Easing Constipation Revealed
Many individuals have experienced the uncomfortable sensation of constipation at some point in their lives. This condition not only causes discomfort but can also lead to more serious health issues, such as hemorrhoids, anal fissures, and potentially decreased kidney function.
While consuming prunes or kiwi might offer temporary relief, new research suggests that adopting a specific diet could help maintain optimal bowel function for those frequently experiencing constipation.
The Cleveland Clinic explains, “Constipation happens because your colon (large intestine) absorbs too much water from your poop. This dries out your poop, making it hard in consistency and difficult to push out of your body.”
Several factors can contribute to constipation, including certain medications, health conditions like IBS or thyroid issues, stress, and dehydration. However, a common culprit is often a lack of fiber in one’s diet.
“Dietary fiber increases the weight and size of stool and softens it,” states the Mayo Clinic. “In general, bulky stool is easier to pass, and this lowers the chance of constipation.”
Processed foods, meats, fried items, and refined carbohydrates, such as white bread and pastries, can exacerbate the problem. Recent findings published in the journal Gastroenterology highlight that constipation tends to become more prevalent with age.
According to the Cleveland Clinic, individuals over 65 are more prone to constipation due to decreased activity levels, slower metabolisms, and reduced muscle contraction strength in their digestive tracts.
The study analyzed health data from 96,000 participants aged 56 to 84, documenting that 7,519 developed chronic constipation over a two- to four-year period. Chronic constipation was defined as experiencing symptoms for at least 12 weeks in a year.
Participants in the study followed one of five diets. “We have always assumed that the benefits of eating a healthy diet would be driven by fiber, but our analyses showed the benefit of these healthy diets on constipation were independent of fiber intake,” shared Dr. Kyle Staller, a senior study author and gastroenterologist.
The Mediterranean and plant-based diets were found to reduce the risk of constipation by 16 percent and 20 percent, respectively. Conversely, the anti-inflammatory and Western diets increased constipation risk by 24 percent and 22 percent, respectively, while a low-carb diet showed no change.
Dr. Staller concluded that “a diet rich in vegetables, nuts, and healthy fats may help prevent chronic constipation in middle- and older-age adults.”
Despite the findings being independent of fiber intake, the Mediterranean diet naturally includes fiber-rich foods alongside high-protein, antioxidant-rich, and healthy fat options. It also limits saturated fats, excess salt, and sugar.
Common plant-based foods in the Mediterranean diet include vegetables, nuts, and lean protein sources like salmon. By incorporating these elements, individuals may find relief from chronic constipation and improve their overall digestive health.
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