Diet for people with constipation

1. The importance of diet for people with constipation

Constipation is a very common digestive disease, occurring in many subjects from children to the elderly.

People with constipation will have difficulty defecating, going once every few days, and having to strain a lot each time. Not only does it cause fatigue and affect daily activities, constipation is also an important cause of hemorrhoids, anal fissures, rectal prolapse, and even rectal cancer.

According to Master, Doctor Nguyen Ngoc Dan, Department of Gastroenterology, Xanh Pon General Hospital, among the common causes of constipation such as: constipation due to colon narrowing, constipation due to slow colon circulation, distal constipation, functional constipation, functional constipation is the most common form of constipation, accounting for about 50% of constipation cases.

The main causes of functional constipation are an unreasonable diet (lack of water, lack of fiber...), lack of exercise, loss of bowel reflex (due to frequent defecation), psychological stress...

In principle, constipation requires a clear diagnosis of the cause before treatment. Therefore, when experiencing symptoms of constipation, patients should see a specialist for an accurate diagnosis of the cause and effective treatment.

For functional constipation, patients need to have a balanced diet, provide enough water. Exercise regularly. In addition, it is necessary to practice the habit of defecating every day at a certain time, and at the same time eliminate foods, drugs, psychological factors... that cause constipation.

Diet plays an extremely important role in preventing and treating constipation. A scientific, reasonable diet can help improve constipation effectively, while bringing many benefits to overall health.

Here are some reasons why diet is important for people with constipation:

Fiber supplement: Fiber plays an important role in promoting intestinal motility, softening stools, making bowel movements easier.

Drink enough water: Water helps soften stools and lubricate the digestive system, helping food move through the intestines more easily. People with constipation should drink at least 2 liters of water per day.

Supplementing probiotics: Probiotics are microorganisms that are beneficial to the digestive system, helping to support food digestion and improve intestinal health.

Limit foods that cause constipation: Some foods that can aggravate constipation include red meat, processed foods, greasy foods, alcohol, coffee...

2. Essential nutrients for people with constipationFiber

Lack of fiber in the diet is one of the common causes of constipation. Fiber is found in plant foods. There are two types of fiber: soluble and insoluble.

Soluble fiber absorbs moisture, making stools softer and easier to pass. Insoluble fiber absorbs water, increasing the bulk of waste, making it pass more quickly. Insoluble fiber does not absorb moisture, but it speeds up the movement of food through the intestines.

Therefore, by increasing fiber-rich foods in the diet will help prevent and improve constipation effectively. The recommended fiber requirement for Vietnamese people is at least 20-25g/person/day. In the daily diet, you should eat a variety of foods that contain both soluble and insoluble fiber.

Foods rich in fiber include vegetables, fruits, whole grains, beans, etc. The leaves, stems, roots, and peels of vegetables and fruits are rich in fiber. The best vegetables and fruits rich in fiber include: broccoli, cabbage, carrots, potatoes, pumpkin, etc.; berries, peaches, apricots, plums, raisins, strawberries, etc.

Whole grains rich in fiber include: oats, brown rice, whole wheat, quinoa, barley...

Some nuts are great sources of fiber such as: walnuts, almonds, flax seeds, chia seeds...

Beans such as green beans, soybeans, lentils, kidney beans… are rich sources of fiber.

Water

Every cell in our body needs water to function at its best. If you don’t drink enough water, your body will become dehydrated. Dehydration can lead to hard stools and constipation.

Along with other fluids, gastric juices and enzymes, water aids in the digestive process so that the body can absorb nutrients. To meet the body's water needs, adults should drink about 2 liters of water per day.

When you increase your intake of fiber-rich foods, you must drink plenty of water. Water helps the body digest fiber and relieve constipation by increasing stool volume. Therefore, patients need to drink enough water or fiber can have the opposite effect and cause constipation.

3. Suggest some good foods for people with constipation

Malabar spinach

Malabar spinach is a refreshing vegetable, rich in nutrients, easy to digest, and a laxative, very good for people with constipation. The laxative effect of Malabar spinach is due to the mucus in the vegetable, making the stool soft, stimulating intestinal motility, helping to prevent and treat constipation effectively.

Malabar spinach

Malabar spinach contains a lot of iron, fiber, calcium... Malabar spinach also contains a lot of water and mucus, which has the effect of lubricating, softening stools, increasing intestinal circulation, helping to push stools out easily, so it is very good for people with poor appetite, anorexia, indigestion, constipation...

People with constipation can eat plain jute soup or cook jute with field crab to help with digestion, prevent constipation, and provide more calcium for the body.

Spinach

There are many types of amaranth such as: amaranth, spiny amaranth, white amaranth... all are easy to eat and have nutritional value, especially red amaranth which cooks quickly and is delicious in soup. In addition to the effect of cooling the liver and clearing heat, amaranth also contains high fiber content to help prevent and effectively improve constipation.

People with constipation should eat boiled red amaranth mixed with sesame oil or black sesame powder, eaten with rice. Or use red amaranth to cook soup, which is also very good.

Sweet potato

In addition to providing nutrients such as vitamins A, C, D, E, K, B6 and essential minerals, sweet potatoes are also rich in fiber, which is good for people with constipation because it can promote digestion.

The fiber in sweet potatoes helps regulate bowel movements, promoting the process of eliminating waste from the digestive tract. It also promotes the growth of beneficial bacteria in the intestines, supporting a healthy digestive system.

Pear

An average pear contains about 5.5g of fiber. The fiber in pears includes both insoluble and soluble fiber. The fiber in the pear skin does not dissolve in water and helps move stool through the intestines. Soluble fiber is found in the flesh of the pear, and when combined with water, it forms a gel that swells in the stool.

Not only rich in fiber, eating pears also has a good laxative effect due to its higher fructose content and the presence of sorbitol, which helps promote increased intestinal motility, making stools softer and easier to pass.

Apple

Like pears, apples have a significant amount of fiber from the apple skin, an insoluble fiber, and pectin, a soluble fiber found in the fruit flesh.

An average apple has about 4 grams of fiber. Research shows that pectin can relieve constipation symptoms by reducing stool transit time and speeding up stool elimination.

Grapefruit, orange

A grapefruit and an orange contain about 4 grams of fiber. Like apples, citrus fruits contain soluble fiber in the form of pectin, which helps relieve constipation. Additionally, citrus fruits contain the flavonoid naringenin, which has a laxative effect.

Chia seeds

Despite their small size, chia seeds are incredibly nutritious and contain lots of fiber, protein, omega-3 fatty acids and other micronutrients.

The effects of chia seeds on gut health have been studied in animals and labs. Some studies have shown that chia seeds can improve gut tissue health, promote the growth of beneficial bacteria in the gut, change the absorption of certain dietary components, and reduce constipation.

Good gut bacteria and other microorganisms play an important role in digestion and overall health. The fiber in chia seeds is thought to slow down digestion, giving your body more time to absorb nutrients from food.

Since chia seeds are hygroscopic in nature, they expand when soaked in water, so make sure to measure out the appropriate portion size. The minimum soaking time for chia seeds is 10-15 minutes and the recommended seed-to-liquid ratio is 1:9.

Do not eat too much chia seeds, only use about 1-2 spoons per day. For those who are new to using chia seeds, start with a small amount, about half a spoon of chia seeds to test the digestive system's adaptation, then gradually increase.

When eating chia seeds, you should drink more water to avoid digestive side effects such as discomfort, bloating...

In addition to building a reasonable diet, people with constipation also need to pay attention to some other healthy living habits such as:

Exercise regularly: Exercise helps increase bowel movements and promotes digestion.

Create a regular bowel habit: You should defecate at a fixed time every day, preferably after breakfast.

Avoid holding in your bowel movements: Holding in your bowel movements can make your stools harder and harder to pass. If your constipation does not improve after trying the above measures, you should see your doctor for advice and appropriate treatment.