Reviewed by Dietitian Karen Ansel, MS, RDN
Recipe photo: Jen Causey. Design EatingWell.
Key points
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Constipation is surprisingly common, affecting up to 20% of us on a regular basis.
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Dietitians say prunes, kiwi and flax seeds can help. You can also drink coffee, warm water or kefir.
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Staying hydrated, chewing your food well, and exercising regularly can also ease constipation.
After a few days without a satisfying trip to the bathroom, anyone would be desperate to get things moving. As uncomfortable as constipation can be, you’re hardly alone. Up to 20% of US adults suffer from constipation on a regular basis.
As upsetting as it may be, there are things you can do to get things going again. In fact, relief can be as close as your kitchen. According to dietitians who specialize in digestive health, certain foods and drinks can do wonders to ease constipation, even when you haven’t had it in days.
Here are their top picks to provide the relief you need, stat.
Prunes
“Looks like the old saying that prunes help with constipation is true!” says Kaytee Hadley, MS, RDN, IFMCP. Research has found that prunes can help reduce hard, lumpy stools and promote more regular bowel movements in people with chronic constipation. Ditto for plum juice.
What makes them so effective? There are several mechanisms, Hadley says. For starters, plums provide fiber (four plums contain almost 3 grams). That fiber draws water into the stool to keep it soft and easy to move. Prunes also contain sorbitol, a natural sugar that also draws water into the colon, acting as a natural laxative to help you move, says Hadley.
If you’re wondering how many prunes you should eat for relief, Kinga Portik-Gumbs, RDN, recommends about four prunes a day. That said, these sorbitol-rich fruits aren’t for everyone. “Because of the high content of sorbitol and fructan, two types of FODMAPs, they may not be ideal for people who are sensitive to these FODMAP foods,” says Portik-Gumbs.
Kiwi
Several recent studies show that kiwis are very effective in relieving constipation.,, One reason is their fiber. Two kiwis provide about 6 grams of fiber, giving you more than 20% of your daily value in one light serving. And they have another advantage, says Samina Qureshi, RDN, LD. “Unlike prunes, which are high in sorbitol, kiwi is low in FODMAPs and is often much better tolerated by people struggling with bloating or IBS,” she explains.
Studies show that eating two kiwis a day is the sweet spot. “MRI studies show that eating two kiwis a day increases both water and bulk in the intestines, supporting regularity and comfort,” says Portik-Gumbs. In fact, research has found that eating two kiwis is more effective at relieving chronic constipation than the laxative psyllium.
Ground flax seeds
“Flaxseed has been shown to increase the frequency with which you poop and improve stool shape,” says Qureshi. One study found that when people with functional constipation consumed 50 grams of flax meal per day for four weeks, they went from having only two weekly bowel movements to seven! And another study found that people with chronic constipation who consumed 50 grams of ground flaxseed powder daily for a month pooped more often. and experienced less bloating.
These powerful little seeds work in several ways to get things moving. “Ground flaxseed absorbs water and forms a gel-like texture in the gut that adds bulk, improves stool consistency, and helps move waste,” says Hadley. They may also promote the growth of beneficial gut bacteria linked to less constipation.
Plus, it couldn’t be easier to add to your day. “It’s a simple addition that can easily be added to smoothies, yogurt bowls or baked goods that can make a big impact!” says Qureshi.
Coffee
If you’re a coffee lover, you’ll be pleased to know that a warm cup of coffee can be just what you need to kick your digestive system into gear. And it’s not just about the caffeine. “Both regular and decaffeinated coffee contain several different compounds that stimulate the muscles of the colon, which is why many people feel the urge to go shortly after drinking it,” says Hadley. Just four minutes after drinking coffee, the muscles in your colon begin to contract, giving you the urge to leave.
However, if you really want to get started, drink your coffee with breakfast. The morning is when your body’s digestive rhythms are most likely to be stimulated by food, so it’s the perfect time to nudge your gut, Qureshi says.
Hot water
If coffee isn’t your thing, experts recommend starting your day with a cup of warm water. “Drinking warm water in the morning can help stimulate the colon and increase the chances of successful bowel movements,” says Portik-Gumbs.
Kefir
“What do yogurt, kefir, kombucha, kimchi, and sauerkraut have in common? These fermented foods and drinks provide beneficial bacteria that can help with constipation while supporting the microbiome,” says Hadley. While all of these are worth weaving into your rotation, kefir has research-backed benefits for relieving constipation. For example, one study found that people who drank kefir daily for eight weeks had less constipation, abdominal pain, and bloating. A recent research review study confirms these findings, concluding that in addition to relieving constipation, abdominal pain, and bloating, consuming fermented dairy products such as kefir may also reduce gas.
Other strategies to make things work
Eating these foods and drinks is a great start, but it’s not the only strategy that can lead to relief. The next time you need help pooping, try these expert-backed strategies.
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Try some light exercise. “Gentle movement, such as walking after a meal, can help stimulate digestion and encourage bowel movements,” says Portik-Gumbs. Go for a walk or do some light stretches after breakfast.
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Eat slowly. “Take your time eating and chew your food well until it’s almost pureed,” advises Portik-Gumbs. “This gives your digestive system a boost and helps produce bowel movements.”
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Hydrate. “Staying well hydrated keeps stool soft and easier to pass, which is especially important after a few days of constipation when it becomes hard and dry,” says Hadley. If you’re increasing your fiber intake, it’s especially important to drink more water to help the fiber move smoothly through your body.
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Massage your belly. “A gentle clockwise massage of the abdomen can support the body’s natural ability to have a bowel movement,” says Qureshi.
Our expert
Going days without pooping feels like, well, poop. But certain foods and drinks can help. “Choosing the right foods and drinks can make all the difference in how quickly things start moving again,” says Portik-Gumbs. Foods and liquids rich in fiber are good to go. But prunes, kiwi, ground flaxseed, coffee, warm water, and kefir are particularly good at inducing poop. In addition to including these foods in your routine, be sure to hydrate well, chew your food well, and get some gentle movement into your day. If all else fails, try a clockwise belly massage after meals. It just might help!
Read the original article on EatingWell