Fiber's Friendly Force: How Plant-Based Foods Can Help Regulate Digestion

We have all been there before, feeling backed up and uncomfortable. While it's normal for this to occur occasionally, constantly feeling constipated is a sign that you may need to tweak your diet and lifestyle. This is where plant foods come in to help provide relief. Together, let’s explore the causes and plant-powered solutions to constipation.

The Uncomfortable Truth: Understanding Causes and Symptoms of Constipation

Constipation occurs when a person experiences infrequent or painful bowel movements. You may be constipated if your bowel movements consist of small, hard stools or have less than three bowel movements per week. Other symptoms may include feeling full, bloated, sluggish, or experiencing abdominal pain. If you are experiencing these symptoms for more than a few days, then it may be time to call your doctor. Otherwise, you can try troubleshooting yourself if you can identify the cause. Constipation can be triggered as a result of dehydration, sedentary behaviors, certain medications, irritable bowel movements, or lack of fiber in the diet. 

Fiber's Friendly Force: How Plant-Based Foods Can Help Regulate Digestion

What exactly is fiber? It is the roughage from plant foods that your body can’t digest or absorb. Instead of being absorbed into the body, it passes through your GI system and makes up the majority of your stool to be expelled by the body. There is also prebiotic fiber, which acts as food for the bacteria that we want to thrive in our gut. When we have a healthy, happy gut, we are more likely to have regular bowel movements. 

The Institute of Medicine recommends that women aim for 21-25g of fiber daily and men aim for 30-38g daily. To reach this goal, it’s essential to emphasize plant foods on your plate. Plant fiber content varies, but don’t worry; I’ll share some that provide a big bang for your buck. 

Fiber First Fruits: Berries, Pears, and Kiwifruit for a Gentle Boost

Fruits that contain skin or seeds tend to be higher in fiber and are a great choice to include in the diet. For example, a whole apple with skin on it will relieve constipation more than an apple sauce. As a bonus, fruits are water-dense and can give a touch of extra hydration to keep things moving. 

Leafy Green All-Stars: Collards, Kale, and Mustard Greens for Gut Health

Dark leafy greens like the ones mentioned above are excellent sources of fiber. Just one cup provides roughly five grams of fiber. They also act as prebiotic fibers. Add them to salads, soups, sandwiches, and more!

Whole-Grain Wonders: Whole-Wheat Bread, Brown Rice, and Quinoa for Added Bulk

Whole grains are less processed than their refined grain counterparts. This means that more of the grain, including the fiber, is left intact! When possible, choose whole grains as the carbohydrate source of your meal. 

Legume Love: Beans, Lentils, and Peas – Fiber and Protein Powerhouse

Most people aren’t incorporating many legumes in their diet, but we should be! They are a good source of protein and an excellent source of, you guessed it, fiber! One cup of lentils offers a whopping 15g of fiber. These legumes may be little, but they sure are mighty!

Building a Plant-Based Diet for Constipation Relief: Tips and Strategies

Hydration Hero: The Importance of Water for Smooth Digestion

As mentioned earlier, dehydration can cause constipation. Drinking liquids throughout the day can help prevent your intestines from absorbing all the liquid as stool moves through your body. If you need a break from water, consider herbal tea. While it's a beverage rather than a food, herbal tea is also plant-derived. It can help increase your total hydration, and hot liquids may stimulate bowel movements for some people. 

Listen to Your Body: Importance of Regular Meals and Bathroom Habits

Our bodies tend to like routines, which extend to our bathroom routines. By eating regular meals, drinking fluids consistently, and exercising at the same time daily, we can help our visits to the bathroom occur more frequently and on a schedule. 

Movement Matters: Physical Activity’s Role on Motility

When we are physically active, we move the inside of our body, not just the outside. Exercise and walking after meals can help our digestive system do its job more quickly instead of stagnating. It matters little what exercise you choose so long as you reduce sedentary time. Less time on the couch means less time in the bathroom! As a bonus, enjoy your physical activity outside to see some plants in the wild, not just on your plate. 

Whether you want to prevent the occasional constipation flare-up or reduce chronic constipation, plants are a powerful tool. Try experimenting with some new plant-based recipes and learn firsthand how what you make in the kitchen can impact your experience in the bathroom. 

1. _{Lentils. (n.d.) USDA Food Data Central. In fdc.nal.usda.gov. Retrieved July 2, 2024.} 
2. _{Quagliani, D., & Felt-Gunderson, P. (2016). Closing America's Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85.}