![]() ![]() You don’t have to toss out everything you like to eat and choke down a gelatinous drink like psyllium just to up your fiber and water intake. ![]() A study published in The American Journal of Gastroenterology in 2021 found that two kiwis per day were not only more enjoyable to eat than prunes and psyllium but also more effective at getting things moving in the bowels. The new darling of the gastrointestinal (GI) world is kiwi. Prunes, dates, raisins, and figs are all loaded with fiber, too, if you’d rather have a dried fruit snack. Ripe fruits like juicy peaches, apricots, and pears are excellent sources of fiber, and they’re easily digestible. “But remember, drinking excessive water won’t increase stool frequency or volume.” Eat Ripe or Dried Fruits “Hydration and fiber are friends,” says Finkel. You want to make sure you’re drinking enough water that your pee doesn’t look dark. “It’s scary to think how many people are on medication for constipation but just don’t drink enough water in the day,” she says. That makes adequate hydration key to bowel function, says De Latour. The colon needs to extract water from partially digested food to allow stool to bulk up and pass through it. ![]() Fiber can actually cause constipation if you don’t drink enough water. While fiber can be beneficial for both diarrhea and constipation, it’s important to remember that fiber works best when it absorbs water, so drink plenty of H2O. Insoluble fiber can be found in wheat bran, vegetables, and whole grains. Then there’s insoluble fiber, which repels water and adds bulk to stool to get it moving in the digestive tract, helping to ease constipation. You can also get soluble fiber from psyllium, a common fiber supplement. Chia seeds, for example, are rich in soluble fiber - a single serving of chia seeds (2.5 tbsp) is loaded with about 10 g of fiber, and it is noted for having digestive health benefits. Foods high soluble fiber include oats, legumes, nuts, and seeds, and some fruits and vegetables. Soluble fiber absorbs water and forms a gel that can help slow down the digestion process, so you can have regular bowel movements. There are two types of fiber: soluble and insoluble. “But we often see people with constipation eating almost none,” says Finkel. Do Add Fiber to Your DietĪccording to USDA Dietary Guidelines, adult women should eat about 28 g of fiber daily and men should eat 35 g. You can get constipation relief or work to prevent constipation now with the right moves. But if you don’t yet have constipation symptoms, you don’t need to wait until they start to begin eating healthier. You may already turn to foods that relieve constipation, such as bran cereal or prune juice. One of the healthiest steps you can take is choosing foods that relieve constipation or prevent it in the first place. “While constipation may have a variety of factors, the first step is to look at diet and supplements,” says Suzie Finkel, RD, a dietitian at New York Gastroenterology Associates. Chronic constipation may stem from an underlying issue such as a medical condition, medication side effect, or anatomical problem like a pelvic-floor dysfunction. De Latour.īut there is an important caveat: Diet may not be everything. “It’s very easy to treat with some dietary changes, before we need to turn to laxatives or prescription medicines,” says Dr. “As a nation, we’re really awful at getting enough fiber and hydrating,” says Rabia De Latour, MD, a gastroenterologist and assistant professor of medicine at NYU Langone Health in New York City.įortunately, constipation can often be treated with a few changes to your diet and then maintained with some healthy habits. It should come as no surprise that what comes out of our bodies is linked to what goes into them. The same goes for the unsatisfying plink of what looks like rabbit pellets dropping into the toilet when you know your bowels need emptying. We’ve all been there: sitting on the toilet needing to go, but nothing comes out. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |