Foods That Help Prevent Constipation

This post was written with Consensus AI Academic Search Engine – please read our Disclaimer at the end of this article. Constipation is a common gastrointestinal issue that affects a significant portion of the population, leading to discomfort and impaired quality of life. While traditional treatments often involve the use of laxatives, dietary modifications can offer a natural and effective alternative. This article explores various foods that have been scientifically proven to help prevent and alleviate constipation.

Mango

Mangoes are not only delicious but also beneficial for digestive health. Studies have shown that consuming mangoes can significantly improve constipation symptoms. In a study where participants consumed 300 grams of mango daily for four weeks, results indicated improvements in stool frequency, consistency, and shape. Additionally, mango consumption increased levels of gastrin and short-chain fatty acids like valeric acid, while reducing inflammatory markers such as endotoxin and interleukin-6 in plasma1 4.

Fiber-Rich Porridge

A fiber-rich diet is essential for maintaining regular bowel movements. A study involving geriatric patients found that consuming a fruit- and fiber-rich porridge daily significantly improved stool frequency and reduced the need for laxatives. Patients in the porridge group experienced daily defecation 76% of the time compared to 23% in the control group. The porridge was also well-tolerated and liked by the patients, making it a practical addition to their diet2.

Rye Bread

Rye bread has been shown to be more effective than wheat bread or laxatives in relieving constipation. In a study involving constipated adults, those who consumed whole-grain rye bread experienced a 23% reduction in total intestinal transit time and an increase in weekly defecations. Rye bread also improved stool consistency and eased defecation without causing adverse gastrointestinal effects3 9.

Mulberry

Mulberry fruit has long been used to treat gastrointestinal ailments. Research on mice has demonstrated that mulberry can prevent constipation by increasing fecal water content, promoting gastric evacuation, and enhancing intestinal transit rate. Mulberry also modulates gut microbiota, increasing beneficial bacteria like Lactobacillus and Bifidobacterium while decreasing harmful bacteria such as Helicobacter5 7.

Prune Juice

Prune juice is a well-known natural remedy for constipation. A randomized, placebo-controlled trial found that prune juice significantly decreased hard and lumpy stools while increasing normal stool frequency. Participants reported fewer subjective complaints of constipation and hard stools without experiencing adverse effects like flatulence or diarrhea6.

Yoghurt with Galacto-Oligosaccharides, Prunes, and Linseed

A combination of yoghurt containing galacto-oligosaccharides (GOS), prunes, and linseed has been found to relieve constipation in elderly subjects. In a study, participants who consumed this yoghurt experienced higher defecation frequency, easier defecation, and softer stools compared to those who consumed control yoghurt. The test yoghurt was also perceived to be more effective in relieving constipation8.

Green Kiwifruit

Green kiwifruit is another effective food for preventing constipation. In an international multicenter randomized controlled trial, participants who consumed two green kiwifruits daily experienced a significant increase in complete spontaneous bowel movements (CSBM) and improved gastrointestinal comfort. The study concluded that green kiwifruits are a suitable dietary treatment for constipation and associated gastrointestinal discomfort10.

Conclusion

Incorporating certain foods into your diet can significantly help in preventing and alleviating constipation. Mangoes, fiber-rich porridge, rye bread, mulberry, prune juice, yoghurt with GOS, prunes, and linseed, and green kiwifruit have all been scientifically proven to improve bowel function and reduce constipation symptoms. These natural remedies not only enhance digestive health but also offer a safer and more sustainable alternative to traditional laxatives.

Disclaimer

The content presented in this blog is generated by Consensus, an AI-powered academic search engine, and is based on publicly available scientific literature. While every effort is made to provide accurate, up-to-date, and well-researched information, the content is intended for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making any decisions regarding medical conditions, treatments, or medications. The AI system’s analysis may not cover all perspectives, emerging research, or individual cases, and it is not a substitute for professional expertise. Neither the blog publisher nor the developers of the AI-powered search engine are responsible for any actions taken based on the information provided in this content. Use of this information is at your own risk. Citations to the original scientific studies are included for reference, but these studies should be reviewed in full and interpreted with the guidance of a healthcare or research professional.

If you are experiencing a medical emergency, please seek immediate attention from a healthcare provider.