Foods That Help Treat Constipation

Constipation is a common digestive issue that affects many people, and diet plays a crucial role in managing and preventing it. Incorporating specific types of foods into your daily meals can significantly improve bowel movements and promote overall gut health. Here are some dietary recommendations that can help alleviate constipation naturally.

1. Focus on High-Fiber Foods

Dietary fiber is often referred to as the "janitor of the intestines." It helps soften stools, increase the number of beneficial gut bacteria, and maintain a healthy balance of microorganisms in the body. Fiber absorbs water in the digestive tract, swells, stimulates the intestinal walls, speeds up digestion, and helps remove harmful substances from the body.

Common sources of dietary fiber include whole grains, legumes, vegetables, fruits, mushrooms, and seaweed. Examples include cabbage, amaranth, spinach, radishes, kale, celery, burdock root, and most fruits such as apples, pears, figs, and kiwis.

2. Eat Gas-Producing Foods

Certain foods can help stimulate bowel movements by producing gas during digestion. These include potatoes, white radishes, onions, bananas, and soybeans. The gas created in the intestines helps expand the intestinal tract, promoting peristalsis and aiding in easier defecation.

3. Choose Foods Rich in Vitamin B1

Vitamin B1, also known as thiamine, plays an essential role in nerve function related to digestion. It inhibits cholinesterase, the enzyme responsible for breaking down acetylcholine—a neurotransmitter important for muscle contractions in the digestive system. A deficiency in vitamin B1 may lead to slowed intestinal movement and worsen constipation.

Foods high in vitamin B1 include soybeans, red beans, black beans, whole grains like brown rice and wheat flour, fruits such as cantaloupe, mangoes, and apples, as well as vegetables like carrots, tomatoes, and celery.

4. Consider Adding Yogurt to Your Diet

Yogurt contains live probiotic cultures, especially lactic acid bacteria, which help maintain a healthy balance of gut flora. These beneficial bacteria form a protective barrier in the intestines, support an acidic environment, and prevent harmful bacteria from growing and producing toxins—ultimately supporting smoother digestion and regularity.

If you have made consistent dietary changes but still experience persistent constipation, it's advisable to consult a gastroenterologist to rule out any underlying structural or medical conditions. Always consider professional medical advice if symptoms persist over time.

References:

[1] Zang Junqi, Liu Yangze. Dietary Guide for Disease Prevention in Middle-Aged and Elderly People [M]. Harbin: Heilongjiang Science and Technology Press, 2020: 137.

[2] Sun Songpeng, Long Junhong, Ni Hong, et al. Evidence-Based Medical Research and Clinical Recommendations on Dietary Adjustments and Fiber Supplements for Chronic Constipation Treatment. Chinese General Practice, 2022, 25(18): 2179-2187, 2214.