What foods can help with constipation and bloating?
This article describes constipation and its symptoms. The report also includes a list of foods and beverages that can help relieve constipation.
We will also discuss some alternative options and when someone needs to consult a doctor.
This article answers some of the most frequently asked questions regarding constipation, its causes, and treatment.
What is constipation?
Constipation is when a person experiences decreased bowel movements or have difficulty passing stool.
Constipation is when a person has fewer than three bowel movements weekly.
Constipation can be expected. Around 16 out of 100 adult trusted sources in the United States experience constipation symptoms. Constipation is more common in older adults, affecting about 33 out of 100.
Constipation can manifest in a number of ways.
- Hard, dry, or lumpy stools
- The stools look like stones or small marbles
- Pain and discomfort when bowel movements
- The feeling of not being able to empty your bowels completely
- A loss in appetite is due to a constant sense of fullness
- A slightly swollen abdominal
After wiping, people may notice tiny streaks of brightly colored red blood on their stools.
Different people’s bowels react to other foods. The following remedies may relieve constipation.
- Olive and flaxseed oil
Flaxseed and Olive oils have a mild laxative action, which helps to ease the passage of material through the intestines.
These oils also contain compounds that improve digestion, and have a 2015 randomized control trial, olive, and flaxseed oil helped relieve constipation among people who undergo hemodialysis – blood filtering.
The effects of olive oil and flaxseed oils were similar to those of Mineral Oil. This is a laxative that medical professionals often recommend as a treatment for constipation.
Probiotics may improve gut health by softening stools and improving the condition of the intestines.
A 2017 systematic review of 4 randomized controlled trials (RCTs) investigated the effectiveness of probiotics for treating constipation in elderly adults. The analysis concluded that probiotics reduced constipation between 10-40% compared to a placebo.
The authors note that the majority of RCTs used the probiotic strain Bifidobacterium Longum. It is necessary to conduct more RCTs to determine which probiotic strains and doses work best, as well as the duration of treatment.
Yogurt and Kefir
Probiotics are found in many dairy products, including yogurt, Kefir, and HTML2_ cheese HTML2_.
In a 2017 studyTrustedSource, the effectiveness of Kefir in preventing constipation was investigated. Participants received 2 grams of “lyophilized” or freeze-dried Kefir every day for 12 weeks.
Kefir was found to significantly reduce constipation in the study. Nevertheless, some people experienced complete relief from constipation, while others did not. The authors concluded daily consumption of Kefir can help prevent constipation.
Sauerkraut, a fermented kraut dish, contains probiotic bacteria, which may boost gut health and relieve constipation.
According to a 2016 study, two tablespoons of homemade sauerkraut contains the same amount of bacteria as probiotic supplements.
- Vegetables, legumes
Insoluble fiber is abundant in vegetables. It adds bulk to the stools and helps promote regular bowel movements.