We have all gone through situations when we are feeling uneasy. It is either because we ate too much, had spicy food, have been hungry for long, and so on. At such times, you might feel constipated and bloated. Thus, it isn’t unlikely to look for results to a clear question, “what to eat when constipated and bloated?”
There are chances of you facing digestive issues, and you might need to consult a doctor. But to resolve your problem right away, here are some things to add to your diet for a smooth bowel system.
What is constipation? How does it make you feel?
Doctors describe constipation as a decrease in bowel function and/or trouble in passing stools.
Everybody’s bowel system is different, but individuals with constipation typically have less than three bowel movements every week. Moreover, as you grow older, the chances of getting constipation increases as well.
What to eat when constipated and bloated?
Here are 14 types of food which you can have if you are confused about “what to eat when constipated and bloated”:
The easiest way to solve your constipation issue is to have enough amount of water.
Dehydration is one of the most common causes of constipation and bloating.
When an individual is dehydrated, the intestines can’t add sufficient water to stools.
Pulses like peas, lentils, beans, and chickpeas are packed with fiber, helping to have a healthy digestion and lessens constipation.
In a study in 2017, it is seen that 100 grams of pulses have the amount of 25% of daily fiber intake by an individual.
100 grams of pulses also have zinc, folate, potassium, and vitamin B, which also reduces constipation and bloating.
Another food on what to eat when constipated and bloated is broccoli. It contains a substance called sulforaphane, which protects the guts and gives relief from constipation. Sulforaphane might help to avert the overgrowth of few intestinal microbes, which sometimes interfere with the healthy digestive system.
A study done in 2017 exhibited as few adults had to eat 20 grams of raw broccoli for a month. The result showed that the individuals who had consumed broccoli showed less constipation and bloating sign and a healthy bowel movement.
Yogurts have probiotics, which is a type of bacteria that is good for the digestive system.
Probiotics are known as good bacteria as they help to have a healthy gut and soften stools.
In a study done in 2014, some scholars used unflavoured yogurt that has Bifidobacterium Lactis, Lactobacillus Acidophilus, and Polydextrose to help get rid of constipation and bloating.
They found out that eating this yogurt (200 milliliters) every morning for 15 days helped people who suffer from chronic constipation.
Soups are rich in nutrients and are easy to digest.
Clear soups are healthy and are easily absorbed by the digestive system. They add moistness to solid, compact stools and soften them in the end, making them easily pass.
So, if you doubt what to eat when constipated and bloated, then make some clear vegetable soup or chicken soup.
Prunes are a famous home remedy to treat constipation for years now.
Raw prunes or prune juice is rich in fiber, a nutrient that improves and fastens bowel movements. Moreover, they also have phenolic and sorbitol that helps in gastrointestinal benefits.
A study done in 2014 has shown that prune has increased the bowel system’s movements and the consistency of the stool in individuals who suffer from constipation.
It is mainly suggested to eat 10 prunes each day to improve the bowel movement and eliminate constipation and bloating.
Recipe on how to make prune juice
- To make it, you need 250 milliliters of water, 5 to 6 prunes, half lemon juice, 2 teaspoons of sugar, and some ice cubes.
- Add water on dried prunes and let them soak for 30 to 45 minutes.
- Now in a food processor, add the soaked prunes, sugar, and water. Blend it till it becomes a smooth paste. Strain it and add lemon juice and ice cubes.
- Your prune juice is ready.
#7 Pear and Apple
If you are a fruit lover and wondering what to eat when constipated and bloated, then pears and apples are your answer.
Both contain fiber, fructose, and sorbitol, which helps to eliminate constipation and improve bowel movements.
Moreover, they have high water content, which helps to keep you hydrated.
To maximize the benefits, you need to have them raw, without peeling the skin.
#8 Wheat bran
Wheat bran is also a popular home remedy to treat constipation. They are packed with insoluble fiber, which fastens the flow of things in the intestines.
In 2013, a study said that people who eat wheat bran for 15 days every day have a better bowel movement and helped to get rid of constipation.
Another common ingredient on what to eat when constipated and bloated is ginger. It has stomach calming properties.
It helps to reduce sickness and stomach upset. Ginger hurries the movement of the food in the intestines, thus gives relief from bloating and gas.
You can add ginger to your regular meals or tablets and even drink ginger tea.
You can take ginger in tablet, crystal, or powder form. Or you can drink ginger tea.
Berries are loaded with fiber and water; both help to reduce bloating and constipation.
Eat raw berries in the morning to get rid of constipation.
#11 OTC Gas Relievers
OTC or over the counter gas relievers products has compounds that help to get rid of the gas one produce.
Simethicone is a product that helps few individuals, but it does not help everyone.
Some OTC products are made up of alpha-galactosidase that helps the body to digest gas-producing ingredients such as milk and beans.
#12 Whole grain
Another food on what to eat when constipated and bloated is to have whole grain foods like wheat, pasta, and cereals.
These foods are rich in insoluble fiber, which increases bowel movement and improves the digestive system.
To maximize the benefit, you need to eat them either raw or very lightly cooked.
#13 Flaxseed oils and Olive
Flaxseed oils and olive have a slight laxative effect and help to improve bowel function and digestive system.
These oils have anti-inflammatory, anti-bacterial, and anti-oxidant properties, which help ease constipation and bloating.
A study done in 2015 has shown that these oils aid in reducing constipation in individuals undergoing hemodialysis.
It has probiotic bacteria that might help maintain the digestive system’s health and lessen constipation and bloating.
These probiotic helps to improve the immunity system and lactose digestion.
A study done in 2016 has shown that two tablespoons of home-based sauerkraut have the same quantity of bacteria found in a probiotic supplement.
What NOT to Eat When Constipated And Bloated:
Constipation and bloating are a common problem that usually means having not as much as three bowel movements every week.
In a research, it was revealed that about 30% of adults suffer from this. The older you get it is more likely you will have digestive problems.
These 8 foods you must try to avoid as much as you can.
Alcohol is often stated as a cause of bloating and constipation. The more you drink alcohol, you will urinate more, which will result in dehydration.
When you are dehydrated (either not drinking water or urinate too much), it leads to constipation. However, there is a study that can confirm the relation between alcohol and bloating. But some people have said they experience diarrhea after drinking alcohol.
#2 Dairy Products
Dairy products such as milk are another common problem for constipation and bloating. Infants and children seem mainly at risk due to the proteins found in cow milk.
A lot of studies for more than 25 years had shown that kids who used to have chronic constipation had an improvement when they did not take any dairy products.
In new research, 13 children between the age of 1 to 12 with chronic constipation was given cow milk for three weeks. After that, it was substituted by soy milk.
9 out of 13 kids had relief from chronic constipation when they drank soy milk.
It’s worth noticing that individuals who suffer from lactose intolerant might experience diarrhea, not constipation, after having dairy.
#3 Foods containing Gluten
Gluten is a protein found in wheat, triticale, kamut, barley, and rye.
Many individuals are intolerant of gluten, which is known as celiac disease or simply gluten intolerance.
So, if someone has this disease and intake gluten, then the immunity system targets the guts.
According to some research, every country has from 0.5% to 1% of celiac disease individuals.
People who suffer from non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS) should avoid gluten foods.
If you think gluten is triggering constipation, talk to your doctor and go for a gluten-free diet.
#4 Junk or fast foods
Fast food or junk food is bad for health. Consuming them regularly will lead to constipation, bloating, and other digestive issues.
The reason is that fast foods are high in fat, and the amount of fiber is low, which is a bad combination for your digestive system. Moreover, once someone starts consuming fast food like chocolate, chips, fries, cookies, etc., they tend to not intake fiber-packed foods like vegetables and fruits.
This can more raise the possibility of constipation by lessening the total quantity of fiber consumed every day. Besides, junk and fast foods mostly have a lot of salt. This lowers the water content of the stool.
#5 Processed grains
Processed grains are white rice, white bread, and white pasta; they are all low in fiber, which leads to constipation and bloating.
This happens because the germ and bran parts are detached while processing.
Many types of research have shown that higher fiber consumption has lessened the risk of constipation.
A recent study stated that adding 1 gram of fiber to the diet will lessen the risk of getting constipation and bloating by 1.9%.
Thus, people should substitute their processed grains with whole grains.
However, some people have said extra fiber had worsened their constipation. Therefore, if you are already consuming a healthy amount of fiber and still have constipation, adding more fiber might worsen it.
Maybe you need to cut down on your fiber level to get relief from constipation.
#6 Red meat
Red meat is bad for the digestive system and few more reasons. First of all, it contains little amount of fiber. Secondly, red meat might indirectly cut down an individual’s regular fiber consumption by intaking the diet’s higher-fiber choices.
This mostly happens when the person eats a large amount of meat and replaces it with fiber-rich foods like legumes, fruits, vegetables, and whole grains. Thus, the fiber content reduces and which increases the risk of bloating and constipation. Moreover, red meat has high contained fat, which takes the body a long time to digest.
Replace the red meat with other meats, poultry, fish, peas, lentils, beans, etc.
Persimmons are either astringent or sweet. They contain many tannins, a substance supposed to lessen contractions and gut secretions, which slow down the bowel movement.
For this purpose, individuals experiencing constipation must avoid having too many persimmons, particularly the astringent variations.
#8 Chewing Gum
You must avoid gums if you have digestive issues. When you are chewing the gum, you will swallow air that turns into gas in the stomach.
We have given you some suggestions on what to eat when constipated and bloated. Pick and choose the food which suits your health and available easily.
Try to avoid junk foods or heavy, oily food regularly as they create many digestive issues such as bloating and constipation.