What can I eat for Constipation?

Can any superfoods help? Can a supplement help?

How do I know that I am constipated?

Generally, it is called to be constipation when you have fewer than three bowel movements a week.

I use the below ‘poop chart’ to help my clients understand their bowl movement better.

Anything before a Type 4 is constipation. But sometimes, you could have a type 7 bowl movement and still be constipated! This is when your intestines are clogged with hard stools and nothing but liquid makes its way through in the form of diarrhea.

If you are one of such people struggling with constipation, the most essential and primary step is ‘finding the root cause.’

But till you discover your root cause and decide on taking a laxative, be mindful of what you choose. Do not take one that is addictive and habit-forming.

What should you use instead of Laxatives?

Instead of laxatives, try using magnesium as a supplement to help against constipation. Magnesium is a much better choice as it is not habit-forming or stimulative. It is osmotic, which means that it drives a lot of water into your gut and helps you flush out your gut.

What does science say?

In 2019, a study occurred to compare and evaluate the effectiveness of Magnesium (Mg) enriched formula in constipated infants. This study conducted among randomly chosen infants aged six months or below showed some excellent results for the Mg-rich formula in just seven days. It concluded that the Mg-rich formula significantly improved stool consistency and frequency compared to the control formula in constipated infants.

Natural Food Sources for Magnesium (Mg)

Do not want a supplement? Try these foods instead:

• Legumes like lentils, chickpeas, peas, kidney beans, black beans, etc.

• Whole grains such as wheat, oats, barley, quinoa, etc.

• Nuts such as almonds, cashew nuts, Brazil nuts.

• Seeds like flax seeds, pumpkin seeds, and chia seeds.

• Leafy greens like kale, spinach, collard greens, mustard greens.

• Bananas

• Dark chocolate

• Tofu

• Avocados

• Soy milk

So how often should I include it?

The ideal time to take a magnesium supplement includes it in your bedtime routine, three times a week. Once you know how much you need, adjust accordingly.

Hope this helps!

Roshni Sanghvi.