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Gut Health Secret: Diets That Keep You Pooping
3 Dec
Summary
- Mediterranean and plant-based diets significantly lower constipation risk.
- Western and inflammatory diets increase chronic constipation risk.
- Dietary changes can help prevent constipation, especially with age.
Recent research has identified two dietary patterns that may significantly reduce the risk of chronic constipation, a common issue that becomes more prevalent with age. The study, published in Gastroenterology, analyzed data from over 96,000 individuals.
Findings indicate that regular adherence to a Mediterranean or plant-based diet is associated with a lower likelihood of experiencing constipation. The Mediterranean diet showed a 16% reduced risk, while the plant-based diet offered a 20% reduction. In contrast, diets high in processed foods and refined carbohydrates, such as Western and inflammatory diets, were linked to an increased risk.
Experts suggest that the emphasis on fiber, healthy fats, and nutrient-rich plant foods in these diets supports robust digestion. These dietary choices may influence gut bacteria and stimulate colon activity, contributing to better stool consistency and regular bowel movements. Incorporating more vegetables, whole grains, beans, and fruits can help crowd out less healthy options and promote digestive regularity.
