Flush Out Constipation: The Natural Power of Plant-Based Foods

Michelle Britto

2 min read | Sept 16, 2024

  • Constipation
  • high fiber
  • dehydration
  • leafy greens
  • probiotic
  • digestive health

Let’s face it: constipation is uncomfortable, frustrating, and something we’ve all dealt with at one point or another. But before you reach for over-the-counter solutions, there’s a more natural way to get things moving—by turning to the power of plant-based foods. Packed with fiber, water, and essential nutrients, plants can work wonders for your digestive system and help flush out constipation naturally.

One of the most important components of a plant-based diet is fiber. Fiber adds bulk to your stool and helps it move more easily through the intestines. Think of fiber as the cheerleaders of your gut, adding bulk and keeping things moving. A 2019 review in the journal Nutrients confirms it – increasing fiber intake significantly improves stool consistency and frequency.

Let’s dive into the plant-based all-stars that can help you flush out constipation:

  • 1. Leafy Greens

    Spinach, kale, and collard greens are packed with fiber and magnesium, a mineral that helps soften stool by drawing water into the intestines.

  • 2. Fruits

    Prunes, apples, pears, and berries are rich in both soluble and insoluble fiber. Prunes, in particular, contain sorbitol, a natural sugar alcohol with a mild laxative effect.

  • 3. Legumes

    Beans, lentils, and chickpeas are fiber powerhouses. Not only do they add bulk to your stool, but they also promote the growth of healthy gut bacteria, which is essential for smooth digestion.

  • 4. Whole Grains

    Brown rice, oats, and whole wheat bread are excellent sources of insoluble fiber. Swapping out refined grains for whole grains can make a big difference in your digestion.

  • 5. Seeds and Nuts

    Flaxseeds, chia seeds, and almonds are not only high in fiber, but they also provide healthy fats that lubricate the digestive system, making bowel movements easier.

  • 6. Water-Rich Vegetables

    Cucumbers, zucchini, and celery contain a high water content that helps hydrate your system and keep stools soft.

  • 7. Probiotics

    Yogurt, kefir, kimchi, and sauerkraut – these fermented foods are teeming with live bacteria, your gut's new best friends.Specific probiotic strains can help prevent and manage constipation.

  • 8. Chilli Peppers (Capsaicin)

    The compound that gives chili peppers their heat, might just give your sluggish bowels a nudge. While the research is still emerging, some studies suggest it can stimulate gut motility.

Remember, fiber needs water to work its magic. Fiber absorbs water to add bulk to stool, so staying hydrated is crucial for preventing constipation. Water also helps lubricate the intestines, making it easier for waste to pass through. Aim for eight glasses of water daily, and infuse your water with slices of lemon or cucumber for added flavor and gut-friendly antioxidants.

Everyone's body is different, so experiment to find what works for you. Consult your ReeCoach if constipation persists or if you have any underlying medical conditions. With a little creativity and some plant-powered magic, you can say goodbye to sluggish bowels and embrace a happy, healthy gut!

References

1. Slavin ML. Fiber and prebiotics: mechanisms and benefits. Nutrients. 2019;11(9):2105. doi: 10.3390/nu11092105.

2. Lin HC, Chou HC, Yeh CC, Lu CL, Lai HC. Effects of dehydration on constipation: a systematic review and meta-analysis. World J Gastroenterol. 2017;23(36):6408-6417. doi: 10.3748/wjg.v23.i36.6408.

3. McFarland LV, Evans CT, Koltun WD. Mucosal bifidobacteria and their potential for application in human health. Aliment Pharmacol Ther. 2020;52(1):1-14. doi: 10.1111/apt.15957.

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WRITTEN BY Michelle Britto

Sept 16, 2024

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