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Many people shy away from poop talk, but not us! So if you’re chronically backed up, then let’s try to figure it out, because you’re not alone. About 16 in every 100 American adults struggle with constipation—and that number more than doubles among adults 60 and older, according to theNational Institute of Diabetes and Digestive and Kidney Diseases.
What to Eat for Lunch for Constipation Relief
Choose Something High in Fiber
Fiber isimportant for your overall well-being, including your digestive health. There are two types of fiber: soluble and insoluble. Soluble fiber forms a gel-like substance when mixed with water. It helps soften your stool so you can have a BM and also reduces your risk for cardiovascular disease. You can find plenty of fiber in oats, beans, seeds,peasand some fruits and vegetables. This softening effect makes pooping less painful when you’re constipated.
Insoluble fiber, on the other hand, adds bulk to your stool that keeps things moving along in your digestive tract. For that reason, insoluble fiber is important to prevent and treat constipation. It’s found in foods like vegetables, whole grains, beans, fruits and nuts. You may notice that there’s an overlap in sources of each type of fiber. That’s because many foods have both soluble and insoluble fiber. But as long as you eat whole foods like these, you don’t need to sweat the details. You can get the fiber you need in the right amounts.
And if we can do a quick fact-check, most Americans don’t get enough fiber:The Dietary Guidelines for Americansshows that a whopping 90% of women and 97% of men do not meet recommendations for daily fiber intake. Being intentional about adding more fiber to your meals may help you come closer to meeting the daily recommendations (14 grams of fiber per 1,000 calories eaten, per theDGA) and, in turn, have better digestive health.
Lots of high-fiber foods are also good sources of prebiotics, food for the healthy bacteria in your gut that can help treat constipation, according to a 2019 study published inFrontiers in Medicine. Someexamples of prebiotic-rich foodsare bananas, barley, kiwi, oats and legumes. All of these are also great sources of fiber.
Hydrate!
Staying hydrated is another key part of managing constipation. We don’t just get fluids from beverages; we can also get a lot of them through foods with a high water content.
Fruits and vegetables generally fit the bill. Just think about biting into a juicy piece of watermelon, or a perfectly ripe peach; that liquid helps hydrate you. It’s often why we crave more fruits and vegetables in the summer—because your fluid needs are higher in hot, humid weather, so you naturally gravitate toward hydrating foods. (Pause to appreciate how amazing and intuitive your body is!)
Hydration is importantto avoid or improve constipation because of the way it helps things moving through your bodies and because it helpsfiberwork better—so upping your fiber and fluid intake helps you stay regular.
The Best Lunch to Help You Poop When You’re Constipated
For battling constipation, we recommend ourVeggie & Hummus Sandwich.It’s a no-cook meal, so it literally takes 10 minutes to put together, and it’s suitable for vegan diets. Plus, it’s easy to take with you to work or a picnic.
Here are the basic ingredients: whole-grain bread, hummus, avocado, mixed greens, bell peppers, cucumbers and carrots. Pretty much every one of these ingredients contains fiber, making the total fiber content around 12 grams—or 43% of the Daily Value! The veggies are also packed with water, so they’ll up your fluid intake. (But sipping from your water bottle is also a good idea.) And consider adding a side of yogurt, which will deliver extra probiotics, or having some whole-grain pita chips, since this recipe is pretty low in calories.
Part of why we love this sandwich is because it’s easy to customize. Not a fan of hummus? Try flavored cream cheese or add more avocado. Don’t have carrots on hand? Add in any other veggies you do have—like roasted veggies. The options are really endless!
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Another idea: ourChickpea Salad Sandwich.If you aren’t vegan, then you may like ourLoaded Cucumber and Avocado Sandwichas a similar alternative that has cheese instead of hummus, or ourGreen Goddess Sandwichwith yogurt and lots of flavorful herbs. All of these sandwiches have similar benefits that may relieve constipation and add variety if you’re tired of having the same lunch over and over again. Variety is the spice of life, after all!
Other Tips to Manage Constipation
Although nutrition is a great way to manage constipation, it’s not the only way. Other suggestions for managing constipation include:
The Bottom Line
Being backed up can be super uncomfortable, and adding fiber and fluids may help. Yet, many Americans fall below the recommendations for daily fiber intake. Incorporating a veggie-and-hummus sandwich for lunch can help you meet almost half of your daily fiber needs without spending hours in the kitchen.
Originally appeared: EatingWell.com, August 2023
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