It’s not always easy to have regular bowel movements, but many different types of food can help make this process easier. Often the unsung hero of our health, food with fibre plays a crucial role in keeping us feeling good and functioning smoothly.
As Limpopo-based dietitian Kulani Mtileni describes it, plenty of nutritious foods can help promote gut health. He explains that especially helpful food groups include probiotics, which help feed good bacteria, and probiotics, which can add beneficial bacteria to the gut.
He suggests a few affordable and common foods that assist in supporting bowel movement:
- Brown rice is a staple in diets around the world, and for good reason, this is one of the best foods for a regular bowel due to its high fibre content. Unlike white rice, which is stripped of its bran and germ during the refining process, unrefined brown rice retains its entire fibre content.
- Oats are truly underestimated. In addition to being one of the best foods for the bowel, they are a powerhouse of essential vitamins, minerals, and antioxidants that support gut health. Look for whole-grain oats, oat groats, and oat bran to get the most fibre content.
Explaining how constipation is not always related to an underlying health condition, Mtileni says it can be caused by:
- Insufficient quantities of fibre and water in meals
- Changes in diet or normal activities
- Physical inactivity
- Holding stool for long periods, even with the urge
- Drugs such as narcotics, antidepressants, and anti-acids (especially those rich in calcium)
According to him, foods for constipation include whole grains, beans and lentils, fruits, vegetables, and nuts. Eating foods that are rich in fibre can help make your stools easier to pass.
“Fibre is the part of plant material that you cannot digest. Instead, fibre adds bulk to your stool and softens it. In addition to eating fibre-rich foods, drinking more water, herbal teas, and clear soups can help the fibre work better and get your digestive system moving again.”
Beat constipation with berries
He also recommends berries, as they are one of the best foods for constipation due to their high fibre and water content.
“Berries are rich sources of soluble fibre, which forms a gel in your digestive tract that adds bulk to your stool and softens it. Berries also contain insoluble fibre in their seeds and skin, which helps food move through the intestines more quickly to prevent constipation. Raspberries are especially good for relieving constipation,” he says.
Other berries to eat to prevent and relieve constipation include:
- Blackberries
- Blueberries
- Strawberries
- Cranberries
The power of prunes
Prunes, a type of plum, are famous for being one of the best foods for constipation. One cup of raw prunes contains more than 12 grams of dietary fibre. On top of that, they also contain a substance called sorbitol, which acts as a natural laxative to prevent and ease constipation.
Drinking prune juice is also effective for relieving constipation and is a great alternative to raw prunes if you are unable to find them. Since prune juice can be very high in sugar, make sure to look for juices that have no sugar added.
Eating plenty of colourful vegetables is, furthermore, undoubtedly one of the best ways to relieve constipation.
The goodness of raw veggies
Adding to how eating vegetables raw is ideal, Mtileni says one can still get plenty of fibre and other essential nutrients from vegetables after blanching, steaming, grilling, roasting, and even stir-frying them.
He also shares that high-fibre vegetables that can help support regular bowel movements include broccoli, cauliflower, carrots, eggplant, green peas, brussels sprouts, beetroots, and artichokes.
“Vegetables are excellent sources of dietary fibre and have other laxative properties that prevent your stools from becoming too hard to pass. Although it may not seem like it, they also contain lots of water.”
“Most adults do not drink close to enough water per day. By increasing your fluid intake, you’ll not only be better able to treat acute bouts of constipation but also remain regular over the long term.”
Hot drinks and exercise
Another way to help ease constipation is to drink a soothing cup of hot tea. He mentions that hot liquids are thought to promote bowel movements by encouraging intestinal contractions.
According to Mtileni, the process of digestion and defecation (passing stool) can vary from one person to the next based on what they eat and how much fluid they drink. “Eating foods that are high in fibre, for instance, can ensure greater consistency in bowel movements than eating foods that are high in saturated fat,” he says.
“Physical activity also contributes, as it stimulates the movement of the intestines more than sitting around. Age factors in as well as influencing both digestion and gut motility (the movement of the intestines), both of which change with age. Numerous other factors, including the medications you take and even where you live, influence the frequency of an otherwise “normal” bowel movement. What’s “normal” for you may not be normal for someone else, and vice versa.”
Take your time if needed
Additionally, Mtileni highlights that in Western populations, a “normal” bowel movement occurs between three times a day and three times a week.
He however suggests that if you feel that it is time to go, it may only take a few seconds to a minute to pass a stool, but some people need to sit and allow the process to occur on its own, and that’s perfectly normal too.
“Some studies have reported that it takes between 4.7 and 6.1 minutes for an average healthy female aged 18 to 35 to pass a stool. Having to sit for longer than 10 to 15 minutes regularly may be a sign of a health concern.”
If unusual bowel movements or constipation persist, Mtileni recommends consulting a healthcare professional to rule out any underlying medical conditions.
However, with a little healthy dietary intake, you can keep your gut happy and your bowel movements regular, setting yourself up for a lifetime of digestive well-being.
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