[Column] What are the best foods to relieve constipation? Foods that improve bowel movements for smoother bowel movements. What is constipation? The key to relieving constipation lies in the gut environment. Four nutrients and recommended foods that are effective for relieving constipation Drinks that are effective in relieving constipation Be careful of foods that worsen constipation. Things to pay attention to besides food to relieve constipation Incorporate foods that relieve constipation for comfortable bowel movements. Constipation is a common problem for many people. For those suffering from constipation, relieving it is crucial for leading a healthy life. There are several ways to relieve constipation, and one of them is improving your diet.Our stool is made up of the food we eat. Therefore, knowing which foods improve bowel movements can help relieve constipation. This article introduces foods that can help relieve constipation, so please refer to it. What is constipation? Ideally, I'd like to be able to have a satisfying bowel movement every day. Constipation is a condition in which a sufficient amount of stool cannot be comfortably expelled. There are no clear criteria for diagnosis as the frequency and condition of bowel movements vary greatly from person to person, but one guideline for diagnosing constipation is when bowel movements decrease to once every 3 to 4 days. Also, even if you have a bowel movement at least once a day, if your stool is hard or you don't feel relieved after a bowel movement, you may be constipated. The number of people suffering from constipation is increasing. The number of people complaining of constipation is increasing year by year, and women tend to be more prone to constipation than men. This is because women have weaker muscles than men, resulting in insufficient force to push out stool, and because female hormones affect bowel movements. Furthermore, as people age, they tend to feel less urge to defecate and their muscle strength declines, so the number of men suffering from constipation is increasing, just like women. The key to relieving constipation lies in the gut environment. The gut environment that influences our health A healthy gut environment is one in which the balance of bacteria present in our intestines is in order. Some gut bacteria improve the gut environment, while others worsen it. The types and numbers of these bacteria vary from person to person and change depending on the food consumed, age, and lifestyle. Maintaining a healthy gut environment has the effect of resolving intestinal problems such as constipation and boosting immune function. Therefore, it's important to be mindful of gut health in order to improve bowel movements. What are good bacteria and bad bacteria? Intestinal bacteria are classified into three types: "beneficial bacteria," "harmful bacteria," and "other bacteria (opportunistic bacteria)." The characteristics of each are as follows: Types of intestinal bacteria beneficial bacteria They have beneficial effects on the body, such as improving bowel function (e.g., bifidobacteria, lactic acid bacteria, etc.). bad bacteria They have harmful effects on the body, such as causing illness or food poisoning (e.g., Clostridium perfringens, Salmonella, etc.). Other bacteria (opportunistic bacteria) It sides with whichever type of bacteria is dominant, the good bacteria or the bad bacteria. The balance of these gut bacteria fluctuates depending on the food we eat and our lifestyle. An increase in harmful bacteria can cause stomach problems such as diarrhea and constipation. To maintain a healthy gut environment, it is important to keep beneficial bacteria dominant. By being mindful of what you eat, you can create an ideal gut environment. So, how exactly can we reduce harmful bacteria and increase beneficial bacteria? Factors that contribute to an increase in harmful bacteria include excessive protein intake, an irregular lifestyle, and stress. In contrast, there are two ways to increase beneficial bacteria: "consuming foods that contain live beneficial bacteria" and "consuming foods that help increase beneficial bacteria in the gut."To improve your gut health, it's important to pay attention to the foods you eat. Here, we'll introduce nutrients and recommended foods that are effective in relieving constipation. Pay attention to your daily food choices to help alleviate constipation. Four nutrients and recommended foods that are effective in relieving constipation Nutrients that are effective in relieving constipation Dietary fiber Dietary fiber is a component that reaches the large intestine without being digested or absorbed in the small intestine. It is found in a variety of foods and has a beneficial effect on bowel function, such as relieving constipation. Foods that contain dietary fiber are also said to have effects such as suppressing blood sugar spikes and lowering blood cholesterol. Currently, most Japanese people are said to be deficient in dietary fiber intake. Therefore, in order to improve bowel movements, let's learn about foods rich in dietary fiber and actively incorporate them into our diets.Dietary fiber is hardly found in animal-based foods such as meat and seafood, but is abundant in plant-based foods. Furthermore, dietary fiber is classified into two types: "soluble dietary fiber" and "insoluble dietary fiber." Therefore, to relieve constipation, be sure to incorporate both types of fiber into your diet in a balanced way. Water-soluble dietary fiber Water-soluble dietary fiber has the property of dissolving in water. It acts as food for beneficial bacteria, improving the intestinal environment, and has effects such as relieving constipation and slowing down sugar absorption. Foods rich in water-soluble dietary fiber are characterized by their sticky or smooth texture. The following foods are rich in water-soluble dietary fiber. Examples of foods rich in water-soluble dietary fiber seaweed cabbage Japanese white radish fruit Potatoes Insoluble dietary fiber Insoluble dietary fiber, which does not dissolve in water, increases stool volume and promotes bowel movements, thus improving constipation. However, in cases of constipation caused by weakened bowel movements, excessive intake of insoluble dietary fiber should be avoided.This is because consuming too much insoluble fiber can worsen constipation by making it difficult to pass bulky stools. It would be counterproductive if foods meant to relieve constipation actually made it worse.If you're consciously eating foods rich in dietary fiber but still experience bloating and constipation, are you perhaps consuming too much insoluble fiber? Foods rich in insoluble fiber are typically stringy, as you might expect from dietary fiber.Below is a list of foods that are rich in this nutrient; please take a look. Examples of foods rich in insoluble dietary fiber Grains (brown rice, wheat, etc.) Burdock root soy mushrooms lactic acid bacteria Lactic acid bacteria, a type of beneficial bacteria, help regulate the intestinal environment. While naturally present in the body, they are also abundant in fermented foods. By actively supplementing your diet with lactic acid bacteria, you can improve your intestinal environment and aim to relieve constipation.Furthermore, since lactic acid bacteria cannot survive in the intestines for long periods, it is recommended to consume foods containing lactic acid bacteria every day. Examples of foods containing lactic acid bacteria yogurt lactic acid bacteria drink Natto Pickles Oligosaccharides Oligosaccharides serve as "food" for beneficial bacteria in the intestines. This food increases the number of beneficial bacteria, improving the intestinal environment and potentially relieving constipation. Normally, food is broken down and digested by digestive enzymes such as saliva and gastric juice, but oligosaccharides are hardly broken down by digestive enzymes. Oligosaccharides that reach the large intestine without being digested or absorbed become food for the beneficial bacteria present there.Therefore, oligosaccharides are sometimes sold as foods for specified health uses that improve bowel movements. In addition to their intestinal regulating effects, they also have the characteristic of not raising blood sugar levels, so they are used as a healthy sweetener.Oligosaccharides can cause diarrhea if consumed suddenly, so caution is advised. Especially when consuming them from health foods, it's best to gradually increase the amount as your body adjusts. Examples of foods containing oligosaccharides banana honey apple onion Lipids Many people restrict foods high in fat for weight loss purposes. However, drastically reducing fat intake can actually cause constipation. A moderate amount of fat helps lubricate stool and promotes bowel movements, thus relieving constipation.However, be careful not to consume too much fat, as it is high in calories. To relieve constipation, try to incorporate a moderate amount of healthy fats into your diet. Examples of foods containing healthy fats olive oil Perilla oil Blue fish Nuts Drinks that are effective in relieving constipation water Staying hydrated is crucial for relieving constipation. Water softens stool and promotes its passage. Many people are dehydrated without realizing it, so if you're experiencing constipation, try consciously increasing your water intake.While there are several foods that are effective in relieving constipation, in many cases, simply reviewing your water intake can improve bowel movements. It's also recommended to stimulate your digestive system by drinking a glass of water first thing in the morning to create a lifestyle that promotes regular bowel movements. Try increasing your water intake by being mindful of when you drink. tea Tea is rich in dietary fiber, which has a beneficial effect on bowel function. Being able to consume dietary fiber while staying hydrated is a welcome benefit for those suffering from constipation.Since caffeine-containing beverages promote the excretion of fluids due to their diuretic effect, it is recommended to choose low-caffeine options such as brown rice tea or caffeine-free herbal teas. cocoa Cocoa is rich in cocoa lignin, an insoluble dietary fiber. Cocoa lignin is not digested or absorbed and reaches the large intestine, where it increases stool volume and promotes bowel movements.However, cocoa often has sugar added to make it easier to drink, so be careful not to consume too much sugar. Amazake Due to its high nutritional value, amazake offers various benefits for beauty and health. Amazake is rich in substances that serve as food for beneficial bacteria, such as oligosaccharides, and indigestible proteins that function similarly to dietary fiber. Be careful of foods that worsen constipation. Excessive protein intake can worsen constipation. Did you know that protein, one of the three major nutrients, can serve as food for harmful bacteria in your gut? Meat is a prime example of a food rich in protein. It's possible that consuming too much meat increases the food source for harmful bacteria. What should I do when I want to eat foods that are high in protein? You don't need to eliminate all protein-rich foods just because you want to relieve constipation. Protein is an essential nutrient for our health.Therefore, it's best to avoid eating excessive amounts of meat, and when you do eat meat, be sure to include vegetables and other foods that increase beneficial bacteria. To relieve constipation, pay attention to the balance of the foods you eat and strive to maintain a healthy gut environment. Things to pay attention to besides food to relieve constipation Disordered eating habits To relieve constipation, it's important to eat foods that promote bowel movements, as mentioned earlier. In addition, habits such as eating meals at regular times and eating a proper breakfast are also effective in promoting bowel movements. Furthermore, when dieting reduces the amount of food consumed, the volume of stool may decrease, making it difficult to expel waste. Additionally, a lack of essential nutrients due to reduced food intake can also cause constipation, so be mindful of this. lack of exercise Lack of exercise is also a cause of constipation. This is because muscle strength is necessary to promote bowel movements. If you don't exercise enough, the force to push out stool weakens. Light full-body exercise such as walking is effective, but strengthening your abdominal muscles is particularly effective for relieving constipation. stress Stress is often overlooked as a cause of constipation. When you feel stressed, the autonomic nervous system disrupts the motility of the digestive tract, making you more prone to constipation or diarrhea. Therefore, try to avoid accumulating stress as much as possible and find stress-relieving methods that work for you. Incorporate foods that relieve constipation for comfortable bowel movements. Constipation causes us unpleasant symptoms, and if left untreated, it can lead to serious illnesses, so we want to resolve it before it gets worse. As discussed in this article, constipation can potentially be improved by reviewing your daily diet and lifestyle. Try incorporating foods that help relieve constipation into your diet to aim for a healthier gut environment.However, if constipation cannot be relieved by improving your diet and lifestyle, you can also take laxatives. If your symptoms are severe or if you have other symptoms besides constipation, please consult a medical institution such as a hospital. Let's get rid of that annoying constipation and achieve a healthier body! 【reference】 Constipation and Eating Habits | Ministry of Health, Labour and Welfare Dietary Fiber | Ministry of Health, Labour and Welfare The importance of dietary fiber and its health benefits | Ministry of Health, Labour and Welfare Gut bacteria and health | Ministry of Health, Labour and Welfare Pharmacology and Therapeutics Volume 45, Issue 4, 653-662 Verification study of improvement of bowel movements and fecal odor by cocoa-derived lignin - A randomized, double-blind, crossover trial - | Life Science Publishing, 2017 Atsushi Kurahashi et al. Components of Koji Amazake | Journal of the Brewing Society of Japan, 2017 We take care to post accurate information,Please point out any incorrect information. Please submit any comments regarding medical information here. Return to the list of guides categorized by health symptoms.