With the first of the traditional heavy Holiday meals coming up later this week…. We humbly present the latest research on a common seasonal problem. A team from King’s College, London, has identi-fied the three best foods to relieve constipation…
Just the facts…
According to a new exposée in Food & Wine, “At least 2.5 million people in the U.S. see their doctor for constipation. The condition is often linked to factors such as low fiber intake, inadequate hyd-ration, certain medications, and changes in routine.”
Not to mention overloading at the Festive table…
What they did
“Constipation is one of the most common gastrointestinal issues in the United States, with at least 2.5 million people seeing their doctor every year for it,” the abstract of a new study report sets the scene. “If you’re struggling to go number two, you likely want relief ASAP; fortunately, what you eat and drink can make a big difference.”
The understatement of the month?
Anyway…
Constipation: The official defination
“Constipation is typically defined as having fewer than three bowel movements per week with stools that are hard, dry, or lumpy, and may be difficult or painful to pass,” says Ari Lamet, DO, a board-certified gastroenterologist at The Center For Gastrointestinal Disorders. “This generally happens when stool moves too slowly through the colon, which allows the large intestine to absorb too much water, leaving the stool hard and dry.”
However…
What they found
“Fiber is generally your digestive system’s friend, but recent research [from] King’s College London specifically found that regularly including kiwis, prunes, rye bread, and mineral-rich water in your diet may help alleviate chronic constipation.”
A comprehensive list…
The researchers also provided a comprehensive list of common, fibre-rich foods:
Prunes
Prunes are one of the best-known foods for relieving constipation thanks to their high fiber and sorbitol content, Lamet says. “Fiber increases the bulk to the stool, making it easier for the intestine to push the stool along the digestive tract, and sorbitol is a sugar alcohol that is poorly absorbed by the body, which softens the stool and promotes bowel movements,” he explains.
“Note that half a cup of prunes contains about six grams of fiber, or over 20 percent of your daily needs,” says Kelly Taliaferro, RDN, a registered dietitian and founder of Hues Nutrition. To hit the sweet spot, Dr Eirini Dimidi, lead study report author and reader in nutritional sciences at King’s College, told the BBC that eight to 10 prunes each day should improve symptoms of constipation.
Kiwi
Kiwi is a source of an enzyme called actinidin, which supports gut motility and helps stool retain water, Hoch says. The tart fruit also contains water and a unique combination of soluble and in-soluble fiber to increase fecal water content and accelerate gut transit time, Lamet says. He recom-mends eating two kiwis per day to stay regular. Per the study from King’s College, consuming two to three kiwis every day for at least four weeks was linked to improved stool consistency.
Rye bread
Rye bread is surprisingly high in fiber. In fact, studies have suggested that rye bread can relieve mild constipation and improve colonic metabolism more effectively than white bread, wheat bread, and commonly used laxatives without increasing the risk of uncomfortable gastrointestinal side effects. The King’s College study supports these findings.
Strong contenders
While prunes, kiwis, and rye bread emerged as top constipation-fighting foods at the King’s College London study, they are not the only ones that can help make your bowel movements more regular. Here are a few more expert-backed foods.
- Oatmeal
- Legumes
- Chia Seeds
- Pears
- Coffee
My take
I have reservations about backing the official definition of constipation as, “having fewer than three bowel movements per week,” being totally accurate. Especially for older folks. But I digress…
The one point that the study report doesn’t, perhaps, make clear enough to the average reader is: There are two kinds of fibre; dietary fibre like pectin, and mechanical fibre, which some folks still call ‘roughage’. Fresh fruits and veggies just naturally offer both… (Hint, hint…)
~ Maggie J.