What to eat when constipated and bloated? And know more about constipation with its symptoms and treatment !!!

Constipation can cause discomfort and may lead to health complications. High-fibre fruits, probiotics, whole grains, pulses, and many other options can help ease and prevent constipation.

Constipation is the medical term for when a person has a reduction in bowel movements or difficulty passing stool.

Everyone’s bowel habits are different, but constipated people usually have fewer than three bowel movements per week.

Constipation is common. In the United States, around 16 in 100 adults Trusted Source experience symptoms of constipation. The risk increases with age, with constipation affecting approximately 33 in 100 adults aged 60 or older.

Certain people are more likely to become constipated, including:

• women, especially during pregnancy or after giving birth
• older adults
• non-Caucasians
• people who eat little to no fiber
• people who take certain medicines or dietary supplements NIH external link
• people with certain health problems, including functional gastrointestinal disorders

Symptoms of constipation may include:

• fewer than three bowel movements a week
• stools that are hard, dry, or lumpy
• stools that are difficult or painful to pass
• a feeling that not all stool has passed

You should see a doctor if your symptoms do not go away with self-care or you have a family history of colon or rectal cancer NIH external link.

You should see a doctor right away if you have constipation and any of the following symptoms

• bleeding from your rectum
• blood in your stool
• constant pain in your abdomen
• inability to pass gas
• vomiting
• fever
• lower back pain
• losing weight without trying

You may be constipated for many reasons, and constipation may have more than one cause at a time. Causes of constipation may include:

• slow movement of stool through your colon
• delayed emptying of the colon from pelvic floor disorders NIH external link, especially in women, and colon surgery
• functional gastrointestinal disorders, such as irritable bowel syndrome

Constipation can happen when your life or daily routine changes. For example, your bowel movements can change:

• if you become pregnant
• as you get older
• when you travel
• when you ignore the urge to have a bowel movement
• if you change your medicines
• if you change how much and what you eat

Certain health and nutrition problems can cause constipation:

• not eating enough fiber
• not drinking enough liquids, or dehydration
• not getting enough physical activity External link
• celiac disease
• disorders that affect your brain and spine, such as Parkinson’s disease
• spinal cord or brain injuries
• conditions that affect your metabolism, such as diabetes
• conditions that affect your hormones, such as hypothyroidism
• inflammation linked to diverticular disease or proctitis
• intestinal obstructions, including anorectal blockage and tumors
• anatomic problems of your digestive tract

Doctors use your medical and family history, a physical exam, or medical tests to diagnose and find the cause of your constipation.

Your doctor will ask you questions about your medical history, such as:

• whether you have ever had surgery to your digestive tract
• if you have recently lost or gained weight
• if you have a history of anemia

Your doctor also is likely to ask questions about your symptoms, such as:

• How often do you have a bowel movement?
• How long have you had symptoms?
• What do your stools look like?
• Do your stools have red streaks in them?
• Are there streaks of blood on your toilet paper when you wipe?

Your doctor is likely to ask questions about your routines, such as:

• What are your eating habits?
• What is your level of physical activity?
• What medicines, including supplements, and complementary and alternative medicines NIH external link, do you take?

You may want to track your bowel movements and what your stools look like for several days or weeks before your doctor’s visit. Write down or record the information so you can share it with your doctor.

If you’ve been constipated a long time, your health care professional may ask whether anyone in your family has a history of conditions that may cause long-lasting constipation, such as:

• anatomic problems of the digestive tract
• intestinal obstruction
• diverticular disease
• colon or rectal cancer

During a physical exam, a health care professional may:

• check your blood pressure, temperature, and heart rate
• check for dehydration
• use a stethoscope to listen to sounds in your abdomen

Check your abdomen for:

• swelling
• tenderness or pain
• masses, or lumps

Perform a rectal exam

You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass.

Drinking enough water and other liquids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help you avoid getting constipated. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.

To help prevent or relieve constipation, avoid foods with little to no fiber, such as:

• chips
• fast food
• meat
• prepared foods, such as some frozen meals and snack foods
• processed foods, such as hot dogs or some microwavable dinners

7 foods and drinks that can ease constipation

People’s bowels respond to foods differently. However, the following may help to relieve constipation.

1. Olive and flaxseed oils

Olive and flaxseed oils have a mild laxative effect, helping to ease the flow of materials through the intestines.

These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

A 2015 randomized controlled trial found that olive and flaxseed oils help relieve constipation in people undergoing hemodialysis — blood filtering.

In this study, the effects of both olive oil and flaxseed oil were comparable to those of mineral oil, which is a laxative that medical professionals sometimes recommend to treat constipation.

2. Probiotics

Probiotics are beneficial bacteria that may help to improve gut health and soften stools.

A 2017 systematic review of four randomized controlled trials (RCTs) investigated the effectiveness of probiotics as a treatment for constipation among elderly adults. Overall, the analysis suggested that probiotics improved constipation by 10–40% compared with a placebo.

The authors noted that most RCTs involved the probiotic strain Bifidobacterium longum. Further RCTs are necessary to determine the most effective probiotic strains, doses, and treatment durations.

Yogurt and kefir: Many dairy products, including yogurt and kefir, contain probiotics.

A 2017 studyTrusted Source investigated the effectiveness of kefir for preventing constipation in people with mental and physical disabilities. For 12 weeks, participants each received 2 grams (g) of freeze-dried or “lyophilized” kefir with their meals.

The study found that kefir significantly reduced constipation. However, while some individuals experienced complete constipation relief, others experienced no effect. The authors concluded that daily consumption of kefir could help to prevent constipation.

Sauerkraut: Sauerkraut is a fermented cabbage dish containing probiotic bacteria that may help to boost gut health and alleviate constipation.

A 2016 study found that two tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.

3. Vegetables and legumes

Vegetables are high in insoluble fiber. This type of fiber adds bulk to stools, which helps to promote more regular bowel movements.

Broccoli: Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane: may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

In a 2017 studyTrusted Source, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for four weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

4. Pulses

Most beans, lentils, and peas are very high in fiber.

A 2017 studyTrusted Source found that 100 g of cooked pulses provides around 26% of the daily fiber intake that doctors recommend in the U.S.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as:

• potassium
• folate
• zinc
• vitamin B6

5. Fruits

Fruits are also rich in insoluble fiber, and many also have high water content. This makes fruit particularly effective at easing constipation. Below are some fruits that people can try for symptom relief.

High-fiber fruits: High-fiber fruits that may help to ease constipation include:

• Kiwifruit: On average, 100 g of kiwifruit contains around 3 gTrusted Source of fiber. Kiwifruit also contains the enzyme actinidine, which alleviatesTrusted

Source upper gastrointestinal symptoms such as:

• abdominal discomfort
• pain
• indigestion
• reflux

• Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole, with the skin intact.

These fruits contain several compounds that improve digestion, including:

1. fiber
2. sorbitol
3. fructose

• Grapes: These fruits have a high skin-to-flesh ratio and are rich in fiber. They also contain a lot of water, which helps to add moisture to hard stools.

• Blackberries and raspberries: These fruits are rich in fiber and water, which can ease constipation. A person can try eating a handful or two of raw, washed blackberries or raspberries a day.

Prunes

Aside from containing a lot of fiber, prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2018 study investigated the effect of prunes on constipation severity in women aged 60 years and older. The researchers divided the 60 participants into two groups of 30.

Both groups continued to consume their usual diet. However, the treatment group received 50g of rehydrated prunes every morning for three weeks.

Unlike the control group, the treatment group showed a significant reduction in the severity of constipation symptoms. These changes began at the end of the first week and continued to the end of the third week.

The authors concluded that prunes could be an effective complementary treatment for reducing constipation severity in older women.

6. Whole wheat bread, cereals, and pasta

Whole wheat products are an excellent source of insoluble fiber. To get the most nutrients from whole wheat products, a person should eat them raw or lightly cooked.

Wheat bran: Wheat bran is the hard outer layer of the wheat kernel. It is rich in insoluble fiber.

A 2017 study investigated the effectiveness of wheat bran as a treatment for constipation in infants and older children. Researchers assessed 51 children for seven months.

Over this period, researchers associated increases in bran intake with significant improvements in bowel habits. At the end of the study, 86% of children had improved bowel habits.

7. Liquids

Liquids add moisture to stools, making them softer and easier to pass. Below are some liquids that people can try for constipation.

Water: Dehydration is a common cause of constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools. Dehydration results in hard, dry, lumpy stools that are difficult to pass.

Drinking plenty of water can help to ease or resolve the symptoms and avoidTrusted Source a person getting constipated.

Clear soups: Clear soups may be particularly effective at easing constipation since warm liquids and foods are generally good for easing the system.