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Foods that relieve constipation for babies


Are There Baby Foods that Help with Constipation?

While parenting brings many surprises, one of them is likely how much you’ll think about poop, or lack thereof, especially during that first year. But here you are worrying about your baby’s digestive tract and convinced that they’re constipated.

If you’ve recently introduced your baby to solid food, then your worries may be on target: solid foods can put a strain on your baby’s developing digestive tract and cause constipation. But there are things you can do to help!

Before you begin treating constipation you should determine if there is really an issue at all. So here’s the scoop on poop and how to tell if your worries are founded and your baby is constipated.

Breastfed babies

During the first few weeks, you’ll find yourself changing diapers with alarming regularity. Figure in every feed or so.

But don’t despair, because by the time your baby reaches 6 weeks old, they may have a bowel movement only once or twice a day. On the other hand, they may have one only every 7–10 days. (Yep, the frequency really can vary that much.)

The poop is yellow, soft, runny and sometimes lumpy and the smell isn’t unpleasant.

Formula-fed babies

A newborn, formula-fed baby typically poops up to five times a day. At about 6 to 8 weeks, this may decrease to around once a day.

Formula-fed babies have poop that is a camel to brown color with a thicker consistency, more like paste. Most likely, the less-than-aromatic smell means you’ll hermetically seal soiled diapers before you toss them into the garbage.

Signs that your baby is constipated

You’ve noticed that your baby’s tummy isn’t following the schedule that you got used to. Could it be constipation? Here are the signs that could confirm your suspicions:

  • You notice that they cry or fuss while they’re trying to have a hard bowel movement.
  • The poop, when it does come, is like hard pellets.
  • You notice streaks of red blood in the hard poop.

While it’s not easy for a baby on a liquid diet to become constipated, trouble can start when you start introducing your baby to solid foods at around 6 months. Here’s why:

New food types

Think of it as a learning curve: Your baby’s body is learning how to cope with a new kind of food to digest as they move away from their full liquid diet and you need to soften the learning curve. (Pardon the irresistible pun.)

Changes to fluid intake

Decreased fluids will make your baby’s poop harder and more difficult to push out. If they’ve started solids, they may need to up their fluid intake to offset the solid food. And if your baby is teething or feeling unwell, it can also lead to them taking in less fluid than usual.

Lack of fiber

Even though they’re just starting out, babies’ tummies work like ours. While initially the move to solids that have fiber (from breast milk or formula, which don’t) can cause temporary constipation, their tummies will adjust.

Make sure to monitor your baby’s fiber intake and pair it with plenty of hydration for a smooth ride the same way that you monitor yours.

OK, so you’ve confirmed that your baby is constipated. The next step is helping to alleviate the strain on their developing digestive system.

Remember that you can keep offering these foods as your baby develops into a toddler and beyond. In fact, there is little research or evidence to support specific foods (including high fiber ones) in treating or preventing constipation in infants. Most of these recommendations are based on evidence for older adults and children.

Keep in mind that good practice when introducing solids is to introduce foods as single ingredients. That way, if your baby is allergic to certain foods, you’ll be able to more easily trace the source.

If your little one hasn’t tried these foods before, don’t rush the process. Test out one at a time and then introduce combinations once you’re confident they’re well tolerated.

  • Back to basics. Give your baby’s digestive tract a break by feeding them mashed avocado or sweet potato purée. These are easy to digest and may give your baby the kick start they need.
  • B vegetables. Think broccoli, Brussels sprouts, and beans. Purée these for a meal filled with fiber.
  • P fruits. Your grandmother was right — bring on the prunes for quick work. A purée that includes a mix of prunes plus pears, plums, or peaches should work magic. Try subbing the prunes with dates for a change.
  • Bring on the fiber. If your baby is over 8 months, you can offer them whole grains like oatmeal, fiber-rich cereals, whole wheat pasta, and brown rice.
  • Water intake. Until 6 months an exclusively breastfed or formula-fed baby doesn’t need to drink water. Above this age, you can introduce small amounts of water.

Plums and pears with cinnamon

Cut 2 or 3 pears and plums into small pieces. Place in a saucepan with a small amount of water and simmer until soft. Add in a sprinkle of cinnamon. Blend thoroughly.

Sweet potato with apple and peach

Cut half a sweet potato, one apple, and half a peach into small pieces. Place in steamer basket and cook until tender. Blend until smooth.

Spinach and apple purée

Chop two apples into small chunks and cook in saucepan with about 1/2 cup of water. When they’re tender, add about 1 cup of spinach and cook another 2 to 3 minutes. Purée until smooth. Can be seasoned with cinnamon and ginger.

Some sources suggest prune, pear, and apple juices help to increase the water content in poop and can ease constipation.

However, the American Academy of Pediatrics recommends steering clear of fruit juice for children younger than 1 year old. You can stick with these fruits as purées for similar effects.

What is it about prune juice? The high levels of sorbitol and phenolic substances in prune juice and dried plums act as a laxative and diuretic properties. So if your child is over 1 year old, you can use small amounts of prune juice to encourage their system to run.

Some studies show that constipation may affect as much as 30 percent of children. If your child is part of the unlucky statistic, here are some foods that you may want to give them smaller amounts of until it passes:

  • bananas
  • dairy products such as cheese and yogurt
  • low fiber foods like white rice, white bread, and white pasta

If you’re like most parents, you’ll be up for whatever you can try to help your baby get comfortable fast. Here are a few tricks that you can use to ease your baby’s constipation:

  • Warm baths. These can relax those abdominal muscles and get them working.
  • Exercise. Lay your baby on their back and push their legs alternately as if they’re cycling a bike. Alternatively, hold their knees and feet together and push their feet towards their belly.
  • Massage. Use your fingertip to draw clockwise circles on your baby’s stomach.

If you see that despite your home remedies, your baby still is having hard stools or hasn’t pooped after 2 or 3 days from their last hard stool, then contact your pediatrician. Especially if you consistently notice blood in their poop or your baby is extremely irritable and appears to be in pain.

While dealing with your baby’s toilet issues may seem a tad unsavory, you’ll soon be so used to it, that you’ll find yourself sharing your insights over coffee with other parents. And don’t be shy about sharing the yummy food combinations you discover to keep things moving.

6 Baby Foods to Help Relieve Constipation

Home » Feeding Style » Baby Food Purees » Stage Two » 6 Baby Foods to Help Relieve Constipation

These 6 Baby Food Purees Will Help Relieve Baby’s Constipation with no fuss from your little one. You can serve these purees when your baby is backed up or 2-3 times a week to keep things moving on the regular.  Great for babies 6-12 months.

How to Relieve Baby’s Constipation

When you first start introducing purees, or when you introduce a new food, to your baby it is completely normal for them to get a little bit backed up. Your baby’s delicate digestive tract needs a little time to process all the new nutrients, fiber, and probiotics that you are giving it.

This is completely normal, so you don’t have to do into panic mode.

While I love and completely trust the Constipation Cure Puree recipe below to do its’ job, let me warn you that this puree is not for the weak of heart. It will definitely get things going and while you will love me for that, you might also curse me when it’s time to change your baby’s diaper.

What all of the 6 purees below have in common, is that they all have produce that starts with the letter ‘P’ in them – prunes, peaches, peas, plums and pears. ‘P’ produce helps get things moving down there all while tasting delicious so your baby will eat them. If you want, you can also add in a pinch of fresh ginger to any of the recipes below. Ginger is great for helping aid in digestion, calming an upset stomach and easing discomfort associated with constipation.

Signs of Constipation in Baby
  • your baby’s stool is hard and dry
  • your baby cries when going poo
  • baby is unwilling to feed and is generally unhappy
  • your baby’s stomach is hard when you gently press down on it
  • your baby’s stool has blood in or on it

7 Easy Ways to Help Baby with Constipation
  1. Stop serving foods that can cause constipation (potatoes, cheese, bananas, rice cereal, pasta) and start serving purees loaded with fiber.
  2. Serve purees with produce starting with ‘P’ – prunes, peaches, pears, peas and plums. These P produce help relieve constipation in baby and aid in baby’s digestive tract (see recipes below).
  3. Start to re-introduce purees that are easy to digest, such as avocado and sweet potato purees.
  4. If baby is older then 9 months, you can sprinkle a small pinch of ground flaxseed into any puree or finger food.
  5. Make sure baby is getting enough water in during the day. Aim for 2-4 ounces in the morning and in the evening. This is in addition to the breast milk, formula or milk (for toddlers) you are already giving them.
  6. Give your little one a warm bath to help them relax their digestion organs.
  7. Start doing baby tummy exercises to get things moving. Place baby on their back and taking both legs in your hands, bend their legs towards their belly button and make a circle with their knees in a clockwise direction. You can also gently press on their tummies about 2 inches away from their belly button starting at the 9’oclock direction and moving to the 3’oclock direction. You will want to gently press down roughly 1 inch into their stomachs. Repeat both exercises around 10 times each.

This is the puree I would always turn to when my baby was constipated. It will definitely do the job, so don’t go too overboard when serving this, a little goes a long way. Just a warning;)

This is a great puree filled with fruits and veggies that will help relieve your baby’s constipation. If you want an even stronger constipation puree, you can substitute the fennel for two roughly chopped pears.

This puree is probably one of my all-time favorite purees because it just tastes so dang good and any baby will happily gobble it up. You can also substitute prunes for the dried dates, if you are so inclined.

This simple pear puree is great for mild cases of constipation. You can add in 1/4 – 1/2 tsp of fresh ginger to help ease digestion pain.

Pear Baby Puree (Stage One)

5 stars (20 ratings)

This smooth and creamy homemade Pear Baby Puree is a wonderful first puree for baby – easy on the taste buds and great for their growing bodies!

Get the recipe

You can use frozen chopped pumpkin if fresh is not an option or you can use organic canned pumpkin puree if neither is available.

Pumpkin, Yogurt + Prune Baby Food Puree

5 stars (6 ratings)

A fun seasonal baby food puree that takes only 15 minutes to make and is packed with vitamin A, beta carotene, potassium, protein and iron just from the pumpkin.

Get the recipe

This puree is loaded with so many nutrients that you should probably just serve this to your baby at least once a day anyway. Bonus, that it helps with constipation and digestive issues.

5-Minute Pear + Blueberry Baby Puree

4.89 stars (17 ratings)

This 5-Minute Pear + Blueberry Baby Food recipe is a simple and delicious baby food puree filled with fiber, antioxidants, folate and potassium for the win!

Get the recipe

More Purees to Relieve Constipation

Looking for even more purees to relieve your baby’s constipation, then check out these purees.

  • No-Cook Banana Peach Baby Food Puree (use spotted bananas)
  • Peach + Vanilla Baby Food
  • Banana, Pear + Ginger Baby Food Puree
  • Pea Baby Puree
Pears + Prums + Cloves Baby Food Puree
  • 2 pears, cored and roughly chopped
  • 4 dried prunes, pitted
  • 1 cup hot water
  • pinch cloves
Fennel, Peach + Pea Baby Food Puree
  • 1 fennel bulb
  • 2 cups peaches, fresh or frozen, pitted and sliced
  • 1 cup peas, fresh or frozen
Roasted Pear + Date Baby Food Puree
  • 3 pears, peeled, cored and roughly chopped
  • 5 dried dates, pitted
  • 1 orange, juiced
Pear Baby Food Puree
  • 6 pears
  • 1/8 tsp cardamon or fresh ginger (optional)
Pumpkin, Yogurt + Prune Baby Food Puree
  • 1/2 small pie pumpkin (roughly 3 cups), peeled and roughly chopped
  • 1/2 cup full-fat plain yogurt
  • 3 dried prunes, pitted
5-Minute Pear + Blueberry Baby Puree
    • 2 cups pear, chopped (roughly 2 pears)
    • 1 cup blueberries
    Pears + Prums + Cloves Baby Food Puree

    • Fill a medium saucepan with 2 inches of water, and bring to a boil over medium heat.

      Place the pears in a steamer basket over the boiling water, cover and cook for 8-10 minutes or until tender. Let cool slightly. Reserve steamer water.

      Meanwhile, in a small bowl, place the prunes and hot water, and let sit for 10 minutes. Drain.

      Add the pears, prunes and cloves into blender or food processor and puree until smooth, adding reserved water in 1/4 cup increments, if needed.

    Fennel, Peach + Pea Baby Food Puree
    Roasted Pear + Date Baby Food Puree

    • Preheat oven to 425 degrees F. Line a baking sheet with parchment paper or a silicone mat. 

      Place pears on the baking sheet, put into the oven and roast for 25-30 minutes. Let cool slightly. 

      Meanwhile, place the dates in a small bowl and cover with hot water, let sit for 10 minutes. Drain. 

      Transfer the pears and dates to a blender or food processor. Add in the orange juice. For a Stage 2 Puree – puree for 1-2 minutes or until completely smooth, adding in water in tbsp increments if needed. For a Stage 3 Puree – pulse in 10-second increments until ingredients are completely mixed together yet still chunky. Serve warm for an extra special treat.

    Pear Baby Food Puree

    • Prep: peel and roughly chop the pears.

      Combine: place the pear chunks, spices (if using) and water into a medium saucepan, cover.

      Cook: heat on medium-low heat for 10-15 minutes or until tender when pricked with a fork.

      Transfer: let cool slightly. Using a slotted spoon, scoop the pears out of the saucepan, leaving the excess water behind, and place in a blender or food processor.

      Blend: turn on the machine and blend for 1-2 minutes until you have your desired consistency. If your pear puree is too thick, add the leftover cooking water in 1/4 cup increments.

      Eat: serve to baby or freeze for another meal.

    Pumpkin, Yogurt + Prune Baby Food Puree

    • Bring 2 inches of water to a boil in a medium saucepan. Place pumpkin into a steamer basket over boiling water, cover, and cook for 10-15 minutes, or when you can easily prick the pumpkin chunks with a fork. Let cool slightly. Reserve steamer water. 

      Meanwhile, place the prunes into a small bowl and cover with very hot water for 10 minutes. This will let them plump up and become tender. Drain.

      Place the pumpkin, yogurt and prunes into blender or food processor and puree for 1-2 minutes until smooth, adding reserved steamer water in 1/4 cup increments if needed.

    5-Minute Pear + Blueberry Baby Puree

    Age: 4 months and up

    Yield: roughly 12-25 ounces depending on recipe. 

    Storage: Fridge – store in an airtight container in the fridge for 3-4 days. Freezer – can be frozen for up to 4 months (this and this are my favorite freezer storage containers).

    Favorite Kitchen Tools: Get a list of my favorite kitchen tools to make the best baby food here!

    Did you make this recipe?

    Tag @babyfoode on Instagram and hashtag it #babyfoode!

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    Please note that I am not a medical professional. If your little one has been constipated for longer than 10 days or has a severe case and nothing seems to be working, then please call your pediatrician right away. 

    Products that prevent constipation and improve digestion

    In developed countries, up to 20% of the population suffers from constipation.

    In the last article on this topic, we talked about what constipation is and what are the most common causes of constipation. In this material, we understand why you should not immediately take constipation remedies, but it is better to first pay attention to your diet.

    If you or someone you love has occasional or regular problems with bowel movements, read on. You will learn about healthy products that help you go to the toilet in a natural way. nine0005

    If constipation lasts for weeks or is accompanied by pain, blood and mucus in the stool, and other unpleasant symptoms, see a doctor.

    Contents

    • 1. How different types of fiber affect bowel movements
    • 2. Soups: more water and fiber
    • 3. Fermented Foods - Gut Probiotics
    • 4. Fruit with stones against constipation
    • 5. Whole grains and bran
    • 6. Legumes in the fight against constipation
    • 7. Seeds for Better Digestion
    • 8. How to eat fiber properly
    • 9. Important note

    How different types of fiber affect bowel movement

    Photo by Ella Olsson / Unsplash

    Fiber, or plant fiber, helps to make stools regular and feeds good gut bacteria. It comes in soluble and insoluble forms, and both types are equally important for healthy digestion.

    The human body is unable to digest fiber. The gut bacteria do it for us. nine0037

    Soluble fiber absorbs liquid and forms a gel-like substance that facilitates the movement of feces through the gastrointestinal tract. It also creates a feeling of fullness.

    Microbiota Test Atlas helps you understand how bacteria do this. Based on the results of the test, every week you will receive a list of products to improve the functioning of your microbiota.

    Soluble Fiber absorbs liquid and forms a gel-like substance that facilitates the passage of stool through the digestive tract. It also creates a feeling of fullness. Foods rich in fiber of this type include apples, oatmeal, citrus fruits. nine0005 Photo by Andre Taissin / Unsplash

    Insoluble fiber adds bulk to the stool and stimulates intestinal receptors to speed up stool elimination. Insoluble dietary fiber also retains water and prevents feces from turning into a dry, lumpy mass. This type of dietary fiber is found in plants of the legume family, nuts, and potatoes.

    Photo by Maddi Bazzocco / Unsplash

    Soups: more water and fiber

    The high fiber and liquid content of vegetable soups makes them an excellent and affordable tool for solving problems with the gastrointestinal tract. The main thing is not to digest vegetables so that the fiber does not lose its beneficial properties. nine0005 Photo by Gianluca Gerardi / Unsplash

    Milk and cream soups can cause bloating and make you feel bad. For thicker, more textured soups, and to avoid GI side effects, opt for recipes with potatoes. The starch it contains will give the soup a creamy texture.

    Fermented foods - probiotics for the intestines

    Fermented foods such as kefir or sauerkraut, are rich in beneficial probiotics - lactic acid bacteria Lactobacillus and Bifidobacterium. In the intestines, such bacteria resist dysbacteriosis and produce short-chain fatty acids that maintain mucosal health and normal peristalsis. nine0005

    There is little or no lactose in fermented foods, so people with lactose intolerance don't have to worry about stomach discomfort. If a slight seething after their use nevertheless appeared, the reason is more likely in the probiotic effect than in intolerance. This means that the intestinal bacteria are working hard on the breakdown of fiber, while releasing gases.

    Photo by little plant / Unsplash

    If the sour taste and smell of kefir repels you, try other fermented dairy products, such as Greek yogurt, fermented baked milk, acidophilus.

    Available probiotics for vegans are kombucha, kimchi, sauerkraut and other fermented vegetables, miso paste, cashew or soy based yogurt.

    With the Atlas Microbiota Test, you can check the bacterial composition of your gut and understand which prebiotics and probiotics are right for you.

    Fruit with stones against constipation

    These juicy and fibrous fruits will quickly help to improve digestion in a natural way. Some fruits with stones also contain sorbitol, which has a mild laxative effect.

    Apricots, plums, peaches, nectarines are considered the most effective against constipation.
    Photo by Elena Mozhvilo / Unsplash

    If the fresh fruit season is over, you can limit yourself to prunes and dried apricots. It is important to always drink dried fruits with water - if you eat them dry on the go, this will only worsen the condition.

    Whole grains and bran

    Untreated grain retains the outer shell, endosperm and germ. Such grains contain a maximum of nutrients and fiber, so for chronic constipation, whole grains and bran (separated grain shells) should be included in the diet.

    Photo by Christopher Alvarenga / Unsplash

    Products include:

    • whole grain toast for breakfast;
    • bran porridge;
    • whole grain crackers for snacking;
    • brown rice for garnish. nine0014

    If you don't like the taste of brown rice, you can buy a mixture of regular brown rice. As for flax crackers, such a snack is not suitable for everyone - dense raw grains may not be digested at all.

    Legumes in the fight against constipation

    Lentils, chickpeas and beans from the legume family contain a lot of fiber - this is what causes flatulence in many people. In order for this fiber to benefit, you need to add legumes in small portions of to the diet and focus on your well-being. In any case, gas is rather a positive sign, which indicates that the intestinal bacteria have something to eat. nine0005 Photo by engin akyurt / Unsplash

    Before cooking, it is recommended to soak legumes in advance for several hours or even overnight in cold water. Canned chickpeas and beans are easier to digest because some of the "gas-forming" substances go into a liquid that can be drained.

    You can also buy legume sprouts or get them yourself - they are also easier to digest. The spice asafoetida has been shown to reduce bloating after legumes, according to some studies. nine0005

    Regular Digestion Seeds

    Chia Seeds is a trending source of soluble fiber. They also need to be diluted with water or added to cereals, smoothies, yogurts. Chia pudding or chia yogurt is a light breakfast or dessert option that will help keep the moisture in your stool and add the viscosity you need.

    Photo by Ash Edmonds / Unsplash

    Psyllium Husk is sold dry as a natural remedy for constipation. It has a neutral taste and smells almost nothing. When diluted with water, the husk forms mucus, which is necessary for the formation of healthy stools. nine0005

    More affordable soluble fiber - flax seeds . They are recommended for irritable bowel syndrome, chronic constipation and type 2 diabetes . Seeds need to be soaked in water overnight to get that gel-like texture. If you don’t want to wait, you can buy flaxseed porridge in the form of an instant mix.

    How to eat fiber properly

    Insoluble fiber must be chewed thoroughly and for a long time , otherwise coarse particles will irritate the esophagus and intestines. If it takes you longer to eat a salad than a main course, that's perfectly fine. The better you chew, the better this food will be absorbed and digested. nine0005 Photo by Yoav Aziz / Unsplash

    It is important to drink plenty of fluids. If fiber has nowhere to absorb water, it won't work as a natural laxative.

    If you have never eaten a lot of fruits and vegetables, start with small portions and give your microbiota time to get used to the new diet.

    There are several signs that you may be eating too much fiber. These are:

    • bloating of the lower abdomen, distension and flatulence;
    • Loose, unformed stools with clearly visible undigested fibers.

    Important notes

    1. A proper diet that includes soups, fermented and whole grains, and various types of fiber can help to improve stools.
    2. It is important to remember to drink plenty of water throughout the day. Sugary drinks and coffee do not replace water.
    3. You can find out what nutrients and dietary fiber your bacteria are missing by taking the Atlas Microbiota Test. You will receive personalized and understandable recommendations that will help improve the functioning of the microbiota and improve digestion. nine0014
    • National Health Service, Constipation, Causes of constipation
    • National Health Service, Constipation, About constipation, 2020
    • Min Chen et al., Modulatory Effects of Gut Microbiota on Constipation: The Commercial Beverage Yakult Shapes Stool Consistency, 2019
    • Compound Interest, The Chemistry of Plums & Prunes: Constipation & Chewing Gum, 2015
    • Harvard School of Public Health, Food features
    • U. S. National Institute of Health, Graham DY et al, The effect of bran on bowel function in constipation, 1982
    • Gastrojournal, R. S. Fisher, M.D., Bran as therapy in constipation, 1983
    • International Foundation for Functional Gastrointestinal Disorders
    • R&D Centre, Aurea Biolabs Pvt Ltd, Kolenchery, Cochin, India, Augustine Amalraj and Sreeraj Gopi, Biological activities and medicinal properties of Asafoetida: A review, 2017
    • Noureddin Soltanian and Mohsen Janghorbani, A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes, 2018

    7 main reasons and what to do about it?

    Constipation is a bowel movement every two days or less. If the stool occurs irregularly, then something is wrong with the intestines. We will analyze the main reasons and find out how to fix the stool and when it is time to see a doctor.

    Contents

    • 1. Constipation due to lack of water
    • 2. Constipation due to lack of fiber
    • 3. Bloating and constipation
    • 4. Hormonal problems and constipation
    • 5. External factors and spastic constipation
    • 6. Taking drugs and dietary supplements as a cause of constipation
    • 7. Sedentary lifestyle and atonic constipation
    • 8. What you need to know about constipation

    Constipation due to lack of water

    Nutrients from the food bolus are absorbed in the small intestine, and undigested particles move further into the large intestine. It is there that feces are formed. Water is also absorbed there - and the consistency of feces depends on its amount.

    With a lack of water, typical symptoms of constipation appear: feces become hard, dense and lumpy, with difficulty moving through the intestines. nine0005

    If a person does not systematically drink enough water, he develops chronic constipation.

    The recommended water intake is about two liters per day. If you don’t feel like drinking plain water with glasses at all, soups, boiled or steamed food, fruits and dishes from fresh vegetables will help you “get back to normal”. If there are problems with stools, fried, dried, smoked foods and dry snacks are best avoided - such foods are more likely to worsen the situation.

    Constipation due to lack of fiber

    Just drinking water is only half the battle against constipation. It is fiber that retains water in the stool due to swelling, helping to promote it. Fiber is soluble and insoluble, and it is advisable to consume both types of dietary fiber daily.

    The recommended fiber intake for an adult is about 30 grams per day. That's at least one fruit a day and one generous serving of vegetables. Also, mucus-forming products with soluble fiber - flaxseed porridge, psyllium husks - will also help. nine0005

    For constipation, you don't have to eat tasteless bran or unloved vegetables. You can add healthy fibers to your diet with the help of a variety of foods and dishes:

    • berries;
    • mushrooms;
    • leafy greens;
    • seedlings of legumes and grains;
    • seeds;
    • dried and pickled seaweed;
    • whole grain bread;
    • brown rice;
    • whole grain spaghetti;
    • whole grain breads;
    • smoothies;
    • whole grain cereals;
    • dried fruit without added sugar.

    Fiber not only helps you go to the toilet regularly, but also feeds the intestinal microbiota. To maintain a healthy diversity of microflora, you need to consume a variety of types of dietary fiber.

    The ability of gut bacteria to break down dietary fiber can be assessed using the Atlas Microbiota Test.

    Bloating and constipation

    A constant excess of gas in the intestines can cause spasmodic constipation. Accumulated gases prevent feces from moving along the tract. They cause pain and discomfort, cause spasms, because the intestinal loops are compressed, transferred. nine0005

    A common cause of bloating is dysbacteriosis, in which pathogenic microflora takes precedence over beneficial ones.

    Microbiota test Atlas helps to find out the ratio of probiotic and other beneficial bacteria, to assess the diversity of the microbiota. By examining your bacteria, it is much easier to understand how to deal with bloating and constipation and what your microbiota is missing.

    Hormonal problems and constipation

    Thyroid hormones regulate essential bodily functions, including metabolism and digestion. With hypothyroidism, a violation of the production of thyroxine, chronic constipation and other digestive disorders may occur. nine0005

    The symptoms of hypothyroidism are very non-specific, so you need to get tested to check your thyroid hormones. When their levels are low, a person may also experience chronic fatigue, excessive sweating, muscle weakness, weight fluctuations, or heart rhythm disturbances.

    External factors and spastic constipation

    The gut-brain axis is a two-way communication between the gastrointestinal tract and the brain. Fear, or even pleasurable excitement, is stress on the body that triggers the fight-flight-or-freeze response. Therefore, before an important event, such as a flight or an interview, it can be difficult to go to the toilet. nine0005

    Stress can inhibit peristalsis and cause spastic constipation, accompanied by acute colic.

    Therefore, before a trip or an important meeting, it is better to have dinner with something easily digestible and not causing heaviness and seething in the stomach. A warm bath or shower, taking antispasmodics, a hot drink, meditation and massage will help you relax.

    Medications and dietary supplements as a cause of constipation

    Constipation is mentioned as a side effect in the instructions for hundreds of different drugs. If you've improved your diet but are still suffering from chronic constipation, check to see if you're taking any medication or food supplement that could be causing it. nine0005

    These drugs and supplements can slow down peristalsis and interfere with bowel regularity:

    • antidepressants;
    • antipsychotics;
    • containing iron;
    • sedatives;
    • diuretics;
    • containing aluminium;
    • anti-inflammatory.

    This does not mean that you have to stop taking medicines or supplements yourself if your stool is broken. Try to increase fluid and fiber intake and eat regularly. If that doesn't work, see your doctor and ask them to choose an alternative with less side effects or a mild laxative. nine0005

    Sedentary lifestyle and atonic constipation

    Atonic constipation often occurs in old age, when body functions gradually slow down. But young people can also suffer from constipation, caused not by hypertonicity or spasms, but by a simple lack of movement.

    When playing sports or just having an active lifestyle, the blood circulates more intensively through the body, and metabolic processes are accelerated. Cycling, walking and running will help with this. Also, in the fight against constipation, it is better to pay attention to activities in which you can move in a variety of ways and include the abdominal muscles. It can be dancing, swimming, yoga, gymnastics. nine0005

    What you need to know about constipation

    Don't worry about chronic constipation - it's not a sign of cancer. But the problem cannot be ignored either. Persistent constipation and the need to push hard to have a bowel movement can actually increase your risk of developing hemorrhoids or tumors. If you cannot determine the cause of constipation on your own and eliminate it, you need to consult a doctor.

    To cope with constipation, it is not necessary to immediately take laxatives. It is much more useful to pay attention to the diet. About what products help to avoid constipation, we wrote a separate article. nine0005

    Severe pain, weight loss, blood or mucus in the stool, unusually thin pencil-like stools are symptoms that should be reported to a doctor. It is important to be examined and check for inflammation, polyps or other neoplasms in the intestines. Your doctor may order a calprotectin test, a marker of intestinal inflammation, as well as a colonoscopy and other tests.

    The state of the microbiota affects the regularity of the stool - we regularly talk about it in our blog. But each microbiota is unique. You can examine your gut bacteria with the Atlas Microbiota Test and get personalized advice on dietary changes, as well as your risk for Crohn's disease, ulcerative colitis, and other gastrointestinal conditions. nine0005

    Want to learn more about stomach health?

    Download the free microbiome book from the Atlas experts!

    More articles on how to improve digestion on the Atlas blog:
    • Foods that prevent constipation
    • Bloating after eating
    • Irritable Bowel Syndrome