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Constipation is the inability to pass a stool and the syndrome leaves sufferers very uncomfortable. However, certain foods and behaviours can relieve constipation.
Dr. Megan Rossi is a gut health specialist. She is the author of two books, including Eat Yourself Healthy & Love Your Gut.
Recently, she discussed the crucial supplements for gut health to avoid constipation.
Dealing specifically with constipation, she has helped many patients improve their gut health.
When it comes to your diet, there is evidence to suggest certain foods can help with constipation.
Dr. Megan said: “Going to clinical evidence highlighting constipation, there are some really good studies for things like kiwifruit.
“I recommend people start having one a day for a couple of weeks and then increase it to maybe three.
“That has been shown to help with constipation.”
A study from the University of Michigan found two peeled kiwis a day improved chronic constipation.
Those who took part in the study reported less gas and bowel pain compared to those who had prunes instead, another food linked to constipation relief.
Kiwis have other reported health benefits too. They are high in vitamin C, which boosts immunity.
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Dr. Megan discussed a number of other methods to help with constipation, detailing how she approaches constipation in her clinic.
She explained: “It’s never one size fits all, it’s about identifying the key strategies that work for individuals.
“The first strategy for some people literally as simple as drinking more water and eating more fibre.
“Then actually, for some people that, that doesn’t work. We then to go the onto the second strategies, and that’s including things like physical exercise.”
Food is important, as Megan treats patients by “looking at the types of things that help support bowel activity.
“That’s a little bit of fat and protein.
“Fat and carbohydrates can actually stimulate that muscle movement.
“So, the types of breakfast you have, this is thought to be important.”
Eating foods high in fibre has long been linked to regulating the bowels and helping to prevent constipation.
High fibre foods
- Apples (with the skin on)
- Chia seeds
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