what to Eat for Better Bowel Movements
Constipation is a common issue, especially in Western countries, where many people struggle with infrequent bowel movements, hard or dry stool, straining, and not feeling like they’ve completely emptied. In fact, studies estimate that up to one-third of the world’s population lives with chronic constipation. But constipation isn’t just about how often you go to the bathroom. It’s almost always accompanied by gas, bloating, food sensitivities, abdominal cramps, fatigue, and more.
Often, many of these digestive symptoms are, at least in part, related to what you eat. But understanding exactly how your diet affects constipation can be confusing because there’s no one-size-fits-all approach when it comes to a healthy diet. When you understand how different foods impact your gut, it helps to clear the fog when deciding what to eat to make yourself feel good.
A cross-sectional study looked at the relationship between dietary habits and bowel movements in more than 1400 participants living in Luxembourg that give some clear insights on what you should be eating for less bloating and better bowel movements.
Let’s have a look at some of their key findings and how you can implement them in real life!
The implications of a high-fat diet…
Surprisingly, the study found that individuals eating a diet rich in healthy fats had less constipation. This is contrary to most studies which suggest a high-fat diet is linked to more constipation. This inconsistency is likely due to the higher intake of omega-3 fatty acids in the study participants. Omega-3s are found mostly in cold-water fish, like salmon, and some plant foods like flaxseed and walnuts. They promote healthy gut bacteria and reduce inflammation.
Researchers are careful to explain that diets high in saturated fat and omega-6 fatty acids, like those found in animal foods and vegetable oils typically lead to higher rates of constipation because they slow down the movement in the colon and disrupt the balance of gut bacteria.
Sweet or salty???
Not surprisingly, the study found that eating lots of sugary foods, like candies, sweets, and snacks, is associated with more constipation. They also found that a high intake of salt worsens constipation.
In contrast, people who ate more grains and starches had less constipation. While the study couldn't differentiate between refined and whole grains, other research suggests whole grains and starchy vegetables are better for preventing constipation. These foods are high in fiber, which helps bulk up stool and promote regular bowel movements. Fiber also acts as a prebiotic, supporting healthy gut bacteria, reducing bloating, gas, and food sensitivities.
However, for those with severe constipation, too much dietary fiber might not be ideal. When gut bacteria break down fiber, it produces gas, which can cause abdominal discomfort. (Fiber usually isn’t the first step to correcting chronic constipation. Click here to learn more.)
To eat or not to eat…
The study also looked at how the total number of calories eaten affects constipation. They found that eating too many calories can lead to constipation. This might be because the digestive system gets overwhelmed or because high-calorie foods are often high in fat and highly processed, both of which can cause constipation.
On the flip side, eating too few calories can also result in constipation. When there's less food in the digestive system, there is less stool bulk, which slows down transit time.
What about fruits and veggies???
Surprisingly, the study didn't find a strong link between eating more fruits, vegetables, or dietary fiber and reducing constipation. This is unexpected since we often hear that fiber is essential for good digestion. However, there were no negative effects from eating fruits and vegetables either.
Researchers still encourage eating plenty of fruits and vegetables. Other studies have shown that a plant-based diet is beneficial for digestion and better bowel movements because of the dietary fiber, prebiotics, and nutrients these foods provide.
What does it all mean?
Science is great, but it’s only helpful if you know how to apply it to your daily life.
Based on the findings from this study, here are some practical steps you can take to improve your digestive health and reduce constipation:
➡️ Include more whole grains like oats, brown rice, and quinoa in your diet.
➡️ Increase your omega-3s by consuming cold-water fish, ground flaxseed, chia, and walnuts.
➡️ Eat foods rich in healthy fats, such as avocados, nuts, seeds, and olive oil.
➡️ Limit intake of saturated fats from animal products like dairy, butter, eggs, beef, and pork. Coconut oil is also high in saturated fat.
➡️ Decrease your intake of omega-6 fats from vegetable and seed oils that come from canola, safflower, sunflower, grape seed, corn, or soy.
➡️ Reduce sugary snacks from foods like muffins, cookies, candies, pastries, and sugary drinks.
➡️ Be mindful of your salt intake and limit processed foods.
➡️ Eat until you are 80% full to prevent overeating.
➡️ Aim for 3 meals a day balanced with lean protein, healthy fats, and fiber from vegetables and whole grains to moderate calorie intake.
Even though the study didn't find a strong link, it's still generally a good idea to include a variety of fiber sources in your diet. Fiber from fruits, vegetables, beans and lentils, and whole grains is typically beneficial for digestion because it helps to keep your bowel movements soft and easy-to-pass, provides bulk for your stool, speeds up transit time, and acts as a source of food for microbes living in your gut that keep you healthy!
By understanding how different foods and nutrients affect constipation, you can make better choices for better bowel movements. Incorporating a balanced diet rich in whole grains, healthy fats, and a variety of fruits and vegetables can support your digestive health. As always, pay attention to how your body responds to different foods because everyone’s needs are a little different. Listen to your body, and adjust your diet accordingly for the best results.
