Colon Constipation - What to Eat for Relief

Colon Constipation - What to Eat for Relief

As the foods you eat move on through your digestive system and arrive in your colon, the colon goes to work absorbing water from your recent meal leaving behind stool. Constipation can occur when the colon absorbs too much water; creating stools that are small, hard, dry and difficult to pass.

You would think that a stool that is small would be easily passed through the colon regardless of how hard or dry it is; the smaller the better, right? Not always. The colon prefers a bulky, yet soft stool. It needs a stool large enough to be felt by its walls. When the colon recognizes the stool is there, it jumps into action and removes the waste efficiently and effectively, with no issues. When the stool is small, the colon needs to work much harder to move it along. You need to strain to help the colon out. If you've been constipated before, you know this is frustrating, time-consuming, and often painful.

So, how do you get those big, bulky stools the colon loves so much? It's easy - fiber and water. Fiber is found in all plant-based foods. You may have heard about soluble and insoluble fiber. Insoluble fiber is most effective for constipation relief. The word insoluble means "incapable of being dissolved" and as such insoluble fiber is not absorbed by the body; and this is a good thing. When fiber is part of the foods you eat, it remains as part of the stool making it bulky and soft; just as the colon prefers.

Some great sources of soluble fiber are fruit skins and root vegetable skins, whole grains, dark green leafy vegetables, green beans, edamame, wheat bran, flax seed, corn bran, nuts, and seeds. Women should shoot to get 25 grams of insoluble in their diet daily; men 38 grams. Some of the foods with high insoluble fiber content are: flax seed 10.5 g, almonds 10.1 g, sesame seed 5.89 g, kiwi 2.61 g, apple with skin 2.0 g, field beans 9.3 g, carrot 4.1 g, spinach 3.5 g, and potato with skin 2.6 g.

In addition to eating enough soluble fiber, consuming plenty of water is an absolute must. Proper hydration allows your colon to work at its peak performance. By staying hydrated your colon will not need to extract as much fluid from your solid waste material, leaving water behind in the stool; adding bulk. Shoot for 6-8 glasses of water a day.

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