Special diet for constipation and ballooning

Constipation is a delay or difficulty in evacuating stools. It can be occasional or chronic if the problem has been going on for more than 3 months. Constipation occurs when there are less than 3 stools per week. The special constipation diet aims to integrate anti-constipation foods that stimulate transit by providing dietary fibre. It also aims to reduce the symptoms that often accompany chronic constipation: bloating, gas, abdominal pain, etc.

The main points of the anti-constipation diet:

Special diet for constipation and ballooning: understand everything in 2 minutes

Integrate more dietary fibre, gradually

Have good hydration
Reduce the consumption of difficult-to-digest foods
Avoid aggressive laxatives
Move more

Benefits of the anti-constipation diet

The special diet for constipation and bloating allows you to:

Choosing the right foods to fight constipation
Knowing how to recognize and avoid a food that constipates
Learn some tips to integrate more anti-constipation foods into your daily routine
Adopt new lifestyle habits to better manage constipation

Chronic constipation management includes educating the patient about new lifestyles. Whether the transit is slow or normal, it is always necessary to implement dietary changes, lifestyle changes and sometimes even drug treatment.

Constipation and diet: dietary recommendations

By adopting the special constipation diet, it is quite possible to regain more comfort on a daily basis. This diet increases the consumption of anti-constipation foods. By adopting new lifestyle habits (hydration, exercise, etc.) it is possible to fight constipation.

What foods to eat in case of constipation?

There are several foods that can help fight constipation: dietary fibre, natural laxatives and good hydration. In this sheet we give you all the necessary advice to overcome constipation through diet.

Dietary fibres

Most dietary fibre is neither digested nor absorbed. They therefore remain in the intestine, increase the volume of stool and soften it. It is recommended to consume 25 to 30g of fibre per day. Overall, fruits, vegetables, cereals and legumes contain the most fibre. There are two types of fibres, each with its own advantages. Soluble fibre is quickly fermented by bacteria in the colon and soaks up water. Insoluble fibres, on the other hand, are not fermentable but promote elimination. There are a few exceptions to this rule: some soluble fibres (oats or psyllium) are soluble but promote elimination. The fibres found in citrus fruits and vegetables stimulate the growth of bacterial flora in the colon, which increases fecal mass and can help to facilitate bowel movements.

Anti-constipation foods that are sources of insoluble fibre:

Wheat bran and cereals
Whole grains and derivatives
Cauliflower, peas, spinach, turnips, green beans
Nuts and seeds
Pulses

Foods that are sources of soluble fibre to be included in the special constipation diet:

Psyllium and enriched cereals
Oat bran and cereals
Citrus fruits, mango and prunes
Asparagus, Brussels sprouts, carrot, onion
Barley

The special constipation diet is a diet rich in dietary fibre. For some people, however, increased fibre intake can cause bloating and swelling in the stomach, as well as gas. It is therefore very important to start with small amounts and gradually increase the fibre intake, always according to tolerance and effectiveness. It is recommended to increase the intake of 5g of fibre per week, no more. As the effect can be felt after two or three months of an anti-constipation diet, you should not give up too quickly.

Good hydration

A good level of hydration improves constipation symptoms, combined with an adequate supply of dietary fibre. Soluble fibre swells with water and allows the gastric contents to slide off for evacuation. Although there are very few studies on the subject, the Institute of Medicine recommends drinking 2 litres of water per day for women and 3 litres for men.

If water is the only essential drink, it is quite possible to alternate with clear broths, lemon water, infused water and even herbal tea. Be careful, however, juices, sodas and other sweet drinks should be avoided. In the morning, however, drinking coffee or tea could have a positive impact on intestinal function. Caffeine stimulates the smooth muscles that make up the digestive system. A study of 1705 women linked coffee consumption to a modest decrease in constipation.

Whole grain products

Fibre from grain products generally has cell walls that are resistant to digestion and retain water in their cell structures. Wheat bran is one of the most effective natural laxatives, but it can aggravate bloating and abdominal pain in cases of irritable bowel syndrome or diverticulitis. We must therefore be careful. The larger the fibrous particles, as in the case of cereal products, the greater the laxative effect.

The prunes

The prune and its juice contain a substance called dihydroxyphenylisatin. This would be able to stimulate peristalsis (contractions of the digestive system) naturally. In a clinical study, they have been shown to be effective in fighting constipation.

Mucilaginous laxatives

The use of fibre supplements may also be considered if fibre intake is limited by poor or insufficient diet. Mucilaginous laxatives such as psyllium combined with dietary fibre are the most effective approach to combat chronic constipation.

Mucilaginous laxatives include psyllium seeds, methycellulose, calcium polycarbophil and inulin. These are natural or synthetic polysaccharides or cellulose derivatives that exert their laxative effect by absorbing water and increasing fecal mass. They are effective in increasing stool frequency and softening, with minimal adverse effects. As mentioned above, it is essential to start with small doses and gradually increase in order to minimize gastric discomfort. Do not take any medication within one hour of taking mucilaginous laxatives.

Mucilaginous laxatives	Quantity per intake	Deadline for action
Psyllium	1 tablespoon up to 3 times a day	12 to 72 hours
Methycellulose	1 tablespoon or 4 capsules up to 3 times a day	12 to 72 hours
Calcium polycarbophil	2 to 4 capsules per day	24 to 48 hours
Wheat dextrin	1 to 3 capsules up to 3 times a day	24 to 48 hours

Other recommended foods:

Linen
Pulses
Omega-3

In the table below, find the fibre content of foods for constipation:

Category	Foodstuffs	Serving size	Fibre content (in g)
Fruits	AppleBananaOrangePrune	1 fruit1 fruit1 fruit1 fruit250g	42, 67, 215
Fruit juices	Citrus fruitsAppleGrape	250 ml250 ml250 ml250 ml	0, 80, 30,3
Cooked vegetables	Green beansCarrotsPeasPotato (with skin)	200g150g150g150g200g	6455
Raw vegetables	Cucumber (with skin )LettuceTomatoSpinach	1 medium1 bowl1 bowl1 fruit1 cup	2, 20, 81, 50,7
Pulses	Canned red beansCooked lentils	1 cup1 cup1 cup	129
Breads and flours	White breadWhole wheat bread	1 tranche1 tranche1 tranche	0, 92,6
Starchy people	SpaghettiRice whiteRice brown	1 cup1 cup1 cup1 cup	2, 70, 73,9
Nuts and seeds	AlmondsPeanutsChia seeds	1 handle1 handle1 handle1 tablespoon	434 ,1
Fibre supplements	PsylliumWheat bran	1 tablespoon1 tablespoon1 tablespoon	3, 51,6

Foods to avoid against constipation

Beware of certain foods that constipate, either because they slow down gastric emptying or because they do not contain enough fibre. In the special constipation diet, we learn to recognize these foods and avoid them.

Refined cereal products

Refined cereal products are very low in fibre, so they can interfere with stool evacuation. Refined products have become very common, among them: white bread, classic starchy foods such as instant rice and pasta, breakfast cereals, potato preparations, commercial biscuits and cakes, etc.

Meat, a food that constipates?

It is recommended to avoid fatty meats, chicken skin and deli meats. Meat in general does not provide fibre, its proteins are slow to digest and slow down gastric emptying. It is advisable to choose leaner pieces that will be easier to digest than fat pieces.

Fat content

Foods high in fat generally contain little fibre. This is the case for cream, cheese, processed foods and oils. They can cause constipation to worsen. It is recommended to reduce the consumption of butter, margarine, vegetable oil and sauce. However, a reasonable amount of it is still required in the diet. In this case, oils rich in omega-3 such as linseed, walnut or rapeseed oil are preferred.

Avoid aggressive laxatives

Laxative treatments can damage the intestine and cause significant damage. In addition, the digestive system can become accustomed to functioning with the help of these laxatives and become dependent on them. Emollients and mineral oil soften stools by moisturizing them and sometimes cause diarrhea. As far as natural products are concerned, even if many highlight anti-constipation properties, there is no control to prove their harmlessness. They often contain active ingredients similar to those of commercial laxatives, they are generally not recommended. This type of laxative should only be considered if all other measures have not worked, on the advice of your doctor.

Alcohol and tobacco

Alcohol and tobacco are two disruptors of intestinal transit. In the long term, they can aggravate constipation. It is recommended not to smoke and to reduce alcohol consumption to 1 drink per day for women and 2 drinks per day for men.

Other foods not recommended:

Industrial foodstuffs
Sweet products
Excess salt

Practical daily tips for integrating anti-constipation foods

Replace refined cereal products with brown rice, whole grain starch and bread made with whole grain flour
Eat more fruit with fibre: apple and pear with skin, red fruit, dried fruit
Choose high-fibre vegetables: artichokes, peas, beets, carrots, courgettes, broccoli, etc.
Eat more legumes, excellent sources of fibre
Add legumes to soups, salads and dishes
Choosing fibre-enriched cereals and biscuits
In baking, replace conventional flour with whole wheat flour and add oat bran to baked goods
Add oat bran or wheat bran to your yoghurts, compotes, soups and salads
As a snack, eat a small handful of oilseeds and dried fruit
Read food labels and choose products that contain more than 2g of fibre per serving
Drink prune juice in the morning
Chew food long enough to facilitate digestive work

To go further

Disposal habits

Patients with chronic constipation are often advised to have a bowel movement when the need arises. This recommendation is based on the fact that many people have a bowel movement every day at the same time. However, no studies have examined the issue and evaluated this recommendation. However, it is known that half of the colon is higher after meals and more particularly in the morning after breakfast. These periods seem to be the best times to try to have a bowel movement.

Should we eat probiotics?

For the time being, probiotics are not systematically recommended for people suffering from constipation. While some studies have demonstrated the benefits of probiotics on intestinal transit, others will be necessary before any conclusions can be drawn.

To find out your current dietary fibre intake, take our test “Do you have a high fibre diet?”

Regular physical activity and constipation

Increasing physical activity is often recommended in people with chronic constipation. Some studies have shown that it can reduce constipation symptoms in the elderly. Although some studies indicate that constipation is more common in sedentary people, there are only a few studies on this subject. Although there is insufficient evidence to date to establish a link between constipation and sedentary life, physical activity has many positive health effects.