There is a generic definition of foods for constipation, which can be helpful in most cases. However, in order to get the most benefit out of your diet, it is important to be aware of what has caused your condition and target this factor. There are several foods for constipation, which need to be part of a general healthy diet, such as high fiber, low fat, natural and nutritious foods.
Foods that help with constipation will generally allow you to regularize your bowel movements, whether it is caused by an unhealthy diet, thyroid issues, diabetes or by taking certain medications. On the other hand there are also specific foods, which will target certain underlying causes, such as stress or Candida yeast overgrowth.
General Foods That Help Constipation
Your body is made up of important organs and systems that work together intricately. When a person’s body is under-nourished, it cannot be expected to function correctly. Therefore certain symptoms and conditions will inevitably develop. These are indicators of the underlying nutritional deficiencies.
Constipation typically develops due to a high fat, high sugar and low fiber diet. This diet in fact will not only cause constipation, but can also lead to the development of several other, perhaps even more dangerous conditions, which can in most cases be corrected by lifestyle improvements, such as walking or exercising regularly, reducing the consumption of alcohol and soda pops, increasing the intake of foods, which are lower in fat, lower in sugar and and higher in fiber, since these are the type of foods that help constipation.
Foods for constipation treatment should include fresh foods. Processed, refined, long life, take away or ready-made foods have little or no nutritional benefits, not to mention the fact that they contain harmful additives and chemicals, which can disrupt your body’s digestive processes.
If you are planning to make adjustments to your diet, the best types of foods that help constipation are:
- high fiber foods, such as whole wheat bread, whole wheat pasta, nuts, pulses, fruits and vegetables
- low fat foods should be always preferred, whether it is dairy products or meats we are talking about
- sugary foods, such as cakes, cookies, desserts and sweets should be consumed in moderation
- it is also vital to increase your fluid consumption, for the average adult this being 70 to 90 oz a day, depending on body weight
The primary source of obtaining important nutrients should be your diet. However, taking a good nutritional supplement will benefit most people regardless of constipation.
Foods for Constipation Caused by Stress and Depression
People who suffer from high levels of stress are more vulnerable to suffering from constipation. Therefore the objective in stress induced constipation would be to eat stress fighting foods. Foods for constipation caused by stress include foods that lower the levels of cortisol as well as healthy, high fiber comfort foods that increase the levels of serotonin and endorphins.
High quality proteins, – such as pulses -, foods that are rich in omega 3 oils – such as oily fish or avocado -, as well as fruits that contain high levels of vitamin C – such as citrus fruits and berries – are great examples of foods that help constipation in people who are depressed or are exposed to long term stress. These types of foods are known to lower the levels of hormones related to stress, such ascortisol, so be sure to include them in your daily diet.
Foods that prompt the brain to produce more serotonin include the carbohydrate group. Try to include high quality, non refined carbohydrates in your diet, such as whole wheat pasta and bread or potatoes.
Foods for Constipation Caused by Yeast Overgrowth
If your condition is caused by a Candida yeast overgrowth, you can balance this out by consuming foods that are rich in probiotics. You don’t necessarily have to experience any of the symptoms of Candidiasis in order to suffer from an intestinal yeast overgrowth. Over 500 types of yeast and probiotic species naturally reside within our intestines and these microorganisms play vital roles in the process of digestion and in the maintenance of your intestinal lining as long as they exist in the right balance.
Probiotics keep the number of yeast species in check and whenever they decrease in number, yeast overgrowth is likely to occur, which will cause a variety of symptoms, depending on the severity of the imbalance. A mild imbalance can lead to constipation and in order to restore the healthy equilibrium of the digestive system, you will need to increase the level of of probiotics. This can be done by taking a good probiotic supplement or by consuming live, probiotic yogurt.
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