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What can you eat to improve constipation? Do probiotics work? 5 Diet Tips to Solve Constipation Problems
Constipation, whether it is the inability to pass a bowel movement when it is time to pass it, or not having a bowel movement for too many days, is a very torturous problem. Can constipation be improved by taking probiotics and enzymes? What drugs and foods are likely to cause constipation? Experts answer it all at once.
Are probiotics and enzymes effective for constipation ?
The first thing that comes to mind when thinking about constipation is probiotics and enzymes. Functional medicine nutritionist Lu Meibao points out that whether these two are useful depends on each person's situation. If the digestive function of the gastrointestinal tract is poor, or long-term use of antacids to control gastric diseases results in low gastric acid secretion or irritable bowel syndrome, the process of turning food into feces will be prolonged and cause constipation. Therefore, it is recommended to give Enzymes can help.
In terms of probiotics, nutritionist Lu Meibao believes that good intestinal bacteria need to be cultivated for a long time. If you are constipated and take probiotics for emergency relief, the effect will not be good. "Unless you are working or traveling in a different place, the biological clock is different from the original, so For constipation, taking a lot of water, dietary fiber and probiotics will have short-term effects."
5 Diets to Solve Constipation
How to solve constipation? Nutritionist Lu Meibao recommends eating more foods containing the following ingredients.
Magnesium ions: Magnesium ions have the effect of softening stool. Generally, calcium tablets contain magnesium ions. In terms of natural ingredients, bananas, whole grains, and nuts also contain magnesium ions.
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High-fiber foods: Dietary fiber is also a food for intestinal probiotics. There are many good bacteria in the intestines and a healthy environment. It also helps intestinal peristalsis and stool formation. Dietary fiber can be divided into: water-soluble dietary fiber (existing such as brown rice, oats, fruits, carrots, soybeans, edamame, etc.) can help the formation of stool; insoluble dietary fiber (existing such as brown rice, oat bran, green vegetables, etc.) Vegetable stems, nuts, etc.) can increase the volume of feces, stimulate gastrointestinal motility, and accelerate excretion.
Moisture: Lack of water can cause constipation. It is recommended to drink at least 2,000cc per day. Nutritionist Lu Meibao said that many people still suffer from constipation after eating dietary fiber. It may be because they drink too little water and cannot form complete feces due to lack of water. In the end, they end up with granular dry feces like sheep feces.
Grease: Grease can increase the lubrication of feces and help it be excreted from the body. Some people who rely on boiled meals to lose weight may have constipation problems, which may be caused by the lack of fat in boiled meals.
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Fermented foods: Yogurt, miso, yogurt, etc. These fermented foods are foods for good intestinal bacteria, which can help bowel movement and stimulate peristalsis.
What foods and drugs are likely to cause constipation?
According to foreign health websites "Healthline" and "medicinenet", foods and foods that may cause constipation include:
Refined processed foods: such as white toast and bread. These foods lack dietary fiber and are often high in fat and sugar, which may cause constipation.
Red meat: For example, beef is a high-fat food that is difficult to digest and is rich in iron, which may cause constipation.
Fried food or fast food: This type of food is high in fat, lacks dietary fiber, and may be seasoned with too much salt, which will reduce the moisture in the feces, making the feces hard and more difficult to pass.
Alcohol: Heavy drinking can cause diuresis and make stools dry and hard.
Coffee and tea : Both contain caffeine, which accelerates water loss in the body.
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Chocolate: It is rich in fat, and most of the chocolate foods on the market are processed, high in fat and sweet, which may hinder gastrointestinal motility.
Health foods: especially iron tablets and calcium tablets, both of which may cause constipation.
- Disease name: Constipation
- English name: Constipation
- What is constipation?
- Constipation refers to conditions such as defecation frequency less than 3 times per week, difficulty in defecation, dry and hard feces, and unclean defecation.
What are the symptoms of constipation?
- Dry and hard stool
- Unclean defecation
- Difficulty defecating
- Small bowel movements
- Few bowel movements
- stomach ache
How to prevent constipation?
- Develop the habit of regular bowel movements. It is best to have a bowel movement when you wake up in the morning.
- If you have the urge to defecate, go to the toilet in time. Do not hold back the urge to defecate. Relax and don't be nervous when defecating.
- Intake more fiber-rich vegetables and fruits, which can increase intestinal muscle peristalsis and promote defecation.
- Reducing the consumption of irritating foods, refined and processed foods can reduce the occurrence of constipation.
- A daily intake of at least 2000 to 2500 ㏄ of water is required.
- Developing a daily exercise habit can help with bowel movements.
- Live a regular life, avoid staying up late, get enough sleep, and maintain a happy mood.
What are the complications of constipation?
- Vomit
- dehydration
- Intestinal obstruction
- colorectal cancer
Who is prone to constipation?
- Those with high mental and work pressure.
- Women who are pregnant or postpartum.
- Patients with irritable bowel syndrome.
- Middle-aged and elderly people over 50 years old.
What are the causes of constipation?
When the muscles of the large intestine cannot function properly and regularly, feces cannot be expelled from the body normally, causing constipation. There are many causes of constipation, and most patients may have multiple causes. Some possible causes of constipation are:
- Symptoms such as colorectal tumors, hemorrhoids, anal stenosis, stroke, lumbar or tail vertebra injuries, large intestinal diverticula, ischemic colitis, diabetes, hypothyroidism, irritable bowel syndrome, etc.
- Congenital intestinal abnormalities, such as colonomegaly, intestinal bypass, too long intestines, and too much curvature of the intestines, cause stool to accumulate in the intestines, leading to constipation.
- Taking anti-anxiety drugs, antacids, iron supplements, calcium blockers, analgesics, or gastrointestinal antispasmodics may cause constipation.
- Short-term constipation may occur due to changes in diet, lifestyle, mental stress or worries. For example: holidays, travel, enlistment in the army, exams, etc.
- In pregnant women, the secretion of progesterone increases during pregnancy, which causes the smooth muscles of the gastrointestinal tract to relax and slow down peristalsis, resulting in increased water absorption in the large intestine, causing the feces to dry out, leading to constipation.
- Insufficient intake of drinking water and food fiber, or frequent consumption of refined foods.
- There is a foreign body in the rectum.
- Frequently suppressing the urge to defecate or using enemas can reduce the motility of the large intestine and cause the elasticity to become imbalanced, resulting in habitual constipation.
- Poor standing or sitting posture can cause the intestines and stomach to be crowded together due to the lack of space in the hunchback, slowing down peristalsis and easily causing constipation.
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