can eating more tofu and drinking soy milk really relieve constipation?
Soy has become a hot topic because of its numerous health benefits, including its effects on lowering cholesterol, promoting regular periods in women, reducing risks of certain types of cancer, and more. As a versatile and nutrient-dense food, soy may also play a significant role in supporting digestion, improving gut health, and even alleviating symptoms of constipation.
In this blog, I'll explore the various aspects of soy, its potential benefits for gut health, and include some delicious ways to incorporate more soy into your diet.
What is Soy?
Soybeans are a type of legume native to East Asia. Rich in protein, fiber, and various essential nutrients, soy is a staple in many diets around the world and comes in several forms that make it a versatile ingredient in both cooking and food manufacturing.
Apart from the edible bean itself, the soybean plant can be used to make tofu and soy milk. It’s also fermented to make tempeh, soy sauce, and miso, a fermented soybean paste used in soups, marinades, and sauces. Many also enjoy edamame, which is the young, green soybeans typically steamed and served as a snack or appetizer.
Is Soy Bad For You?
The longstanding debate of whether or not soy is bad for you continues in mainstream pop culture…
One of the most common misconceptions about soy is that its phytoestrogens can significantly increase estrogen levels in the body. (A phytoestrogen, or isoflavones, is a compound that mimics the effects of estrogen in the body.) However, the estrogenic effect of soy is weak compared to human estrogen, and when phytoestrogens bind to estrogen receptors on human cells, it may actually have a protective effect. Studies have shown that moderate soy consumption does not raise estrogen levels in a way that would cause hormonal imbalances. In fact, these isoflavones can have a balancing effect, potentially reducing the impact of excess estrogen, and decreasing the risk of hormone-related cancers.
There is another concern regarding soy and that is the difference between organic, and non-organic, genetically modified (GMO) soy. Organic soy is grown without pesticides, herbicides, or GMOs. However, GMO soy is modified to resist pests and herbicides, and this raises concerns about long-term health effects and environmental sustainability. When given the choice, it’s always best to choose organic soy products.
Beneficial Compounds in Soy
Soy contains several bioactive compounds that contribute to its health benefits:
Isoflavones: These plant-based compounds have estrogen-like effects in the body, making them phytoestrogens. They are linked to reduced risks of certain cancers, improved bone health, and cardiovascular benefits like lowering blood pressure and cholesterol.
Protein: Soy is a complete protein, meaning it contains all essential amino acids, making it a valuable protein source, especially for vegetarians and vegans.
Fiber: Whole soybeans, like those found in edamame or tempeh, are high in fiber, which supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria.
Vitamins and Minerals: Soy is rich in vitamins like B vitamins, and minerals such as calcium, iron, magnesium, and potassium that support digestion and enhance bowel regularity.
Soy and the Microbiome
Recent research suggests that soy can positively influence gut health by modulating the gut microbiome. The microbiome, a complex community of microorganisms in the gut, plays a crucial role in digestion, bowel regularity, immune function, and overall health.
Soy has been shown to promote the growth of beneficial bacteria, including Bifidobacteria and Lactobacilli, which are essential for gut health. A diverse microbiome is linked to better digestive health, enhanced immune function, and even mental well-being.
For this reason, including more soy-based foods in the diet may play an important role for managing constipation. Bifidobacteria help break down dietary fibers and produce short-chain fatty acids (SCFAs) that improve bowel regularity and stool consistency. In animal studies, a soy-enriched diet promoted higher levels of SCFAs.
It is also worth noting that studies remain inconclusive about the negative impacts of eating too much soy. One study suggests that over-consumption of soy may be cause elevated levels of inflammatory bacterial endotoxins and damage to the intestinal lining, but they are also careful to state that further studies are needed to understand this relationship.
How Much Should I Eat?
Do these potential negative findings mean you should avoid soy-products? Absolutely not! There is plenty of evidence to support positive health benefits of consuming soy products on a daily basis. The key here is moderation. Enjoy soy milk, tofu, tempeh, edamame, and miso in moderation, and choose organic, minimally processed and fermented varieties whenever possible to minimize any adverse effects on health and maximize potential benefits.
5 Delicious Ways to Add More Soy to Your Diet
Incorporating soy into your diet can be both delicious and easy. Here are five recipe ideas to get you started:
Easy swap: Swap your cow’s milk or other dairy-free milk alternatives for organic, unsweetened soy milk that packs 8 grams of protein and 2 grams of fiber per cup. Add it to your coffee, oatmeal, smoothies, soups, and more. My personal favourite is an iced soy matcha!
Tempeh Bowl: Sauté tempeh with a mix of roasted colorful vegetables with homemade peanut sauce for a delicious and satisfying meal.
Tofu Scramble: Replace eggs with crumbled tofu, sautéed with onions, bell peppers, spinach, and turmeric for a protein-packed breakfast or brunch.
One-Pan Tofu and Veggies: Roast tofu cubes with a medley of vegetables, olive oil, and your favorite herbs and spices for an easy weeknight dinner.
Creamy Chocolate Mousse: Use tofu as a base for this creamy, dairy-free mousse topped with fresh fruit or dark chocolate.
Soy is a versatile and health-promoting food that can benefit your gastrointestinal health in numerous ways. Whether you’re looking to strengthen your gut microbiome, improve bowel regularity, or support overall health, adding soy to your diet can be a simple and effective strategy. Plus, with the wide variety of soy-based foods available, there's no shortage of delicious ways to enjoy the benefits of this remarkable bean.
