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Which Foods Stop Constipation?

A healthy eating pattern which contains plenty of fruit such as figs, bananas and unpeeled apples, pears, apricots and papaya: vegetables, in the form of legumes, psyllium, dried beans and lentils and peas: fortified soymilk and soy products and a variety of cereals such as oat bran, oatmeal, barley, seed husks, flaxseed, brown or wild rice, wheat germ and whole grains will help prevent constipation.

All these foods are rich sources of important soluble fibre.

Not only do cereals contain soluble fibre, they also contain the B-vitamins Niacin and Pantothenic Acid (Calcium Pantotheate). These vitamins are vital to many of the body's systems including bowel movement. If deficient in these vitamins, constipation problems can develop. This can be treated affectively with the use of a balanced B-complex or with Spirulina, a blue - green algae, which is rich in protein and vitamins, to supplement the diet.

It is important to drink plenty of liquids through out the day. The body requires 8 glasses of liquid per day so it is essential. This can be gained for water, fruit and vegetable juices.

Insoluble fibre, which makes up the structural parts of plant cell walls, bulks-out the faeces and helps prevent constipation. It can be found in wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.

Resistant starch is another substance vital for bowel health. This resistant starch is transformed by the action of bacteria in the large bowel into short-chain fatty acids. These short-chain fatty acids are then absorbed into the bloodstream where they lower blood cholesterol levels and protecting against cancer.

Firm bananas, potatoes and lentils, unprocessed cereals and grains are good sources of resistant starch. It is also created in cooking or in the snap freezing process.

Also important for proper bowel function is Calcium and dairy milk is a good source of this. But contained in dairy milk is an insoluble protein called Casein. This can affect those who suffer with food allergies and make constipation problems worse.

Increasing the fibre intake too much or too quickly will create some abdominal pain and cause flatulence. Excess fibre binds important minerals, iron, zinc and calcium, into insoluble salts which are passed out via excretion leading to depletion.
Therefore, to increase your fibre intake gradually will reduce these effects.

Start these changes by eating breakfast cereals which contain barley, wheat or oats and change to wholemeal and multigrain breads and brown rice.
Instead of sugary snacks, eat fresh grapes, raisins and cherries throughout the day.
It has been recommended that everyone eats 5 pieces of fruit and vegetables per day. So to increase your consumption of fibre, try adding an extra vegetable to the evening meal.
Reduce the red meat consumption and eat oily fish at least twice a week.

By eating more healthily we not only relieve constipation, but the risks of high blood pressure and heart disease are also reduced.

Learn more about this author, Paul Dice.
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