Which Foods Should You Eat to Stay Regular?

Constipation can be incredibly uncomfortable, especially when it leads to other symptoms like constant bloating and stomach aches. There are many causes, including medication, illnesses and age. 

Research suggests that 1 in 7 adults (15%) report suffering from constipation, with it being even more likely in children and older adults. Today, we’ll explore the best foods to eat to help you stay regular. 

How Can Changing Your Diet Help You Stay Regular?

While diet isn’t the only cause or treatment of constipation, it can make a big difference for some sufferers. Diet changes are often the first treatment type a doctor will recommend. 

Extra Fibre

Fibre keeps you regular by adding bulk to stool and softening it for easier passage through the digestive tract. Fibre acts as a natural laxative by holding water and stimulating intestinal movement, which reduces how long it takes for waste to pass through. 

There are different types of fibre to consider, each contributing to regularity: 

• Soluble fibre: Dissolves in water to form a gel-like substance, which softens stool and makes it easier for it to pass. Commonly found in oats, fruits and beans.
  
• Insoluble fibre: Doesn’t dissolve in water and adds bulk to stool, helping it move faster through the digestive system. Commonly found in whole grains and vegetable skins. 

Hydration

Making sure you’re drinking enough water helps to keep you regular by softening stool and preventing constipation by making it as easy as possible for waste to pass through the digestive system. Water can act as a lubricant for the intestines and, when combined with fibre, help add bulk, making bowel movements easier and more frequent. 

There are several beverages to choose from for hydration, such as: 

• Water: The standard drink for maximum hydration; still, sparkling or fruit-infused water is equally effective.
  
• Milk: One of the most effective hydrating drinks thanks to its sodium, potassium and protein contents, which help the body retain fluids.
  
• Coconut water: High in water content and rich in electrolytes.
  
• Electrolyte drinks: Replaces sodium and potassium that’s lost through sweating and intense exercise.
  
• Herbal teas: Herbal teas often feature very little caffeine, so they’re a good warm alternative to water.
  
• Smoothies and fruit juice: Water-rich smoothies and 100% natural juices can provide hydration and nutrients.
  
• Water-rich food: If you don’t like drinking water, you can also hydrate through water-rich foods like cucumbers, watermelon and celery. 

Most healthcare professionals recommend you drink 8 to 10 cups of hydrating beverages a day to keep yourself regular. Avoid caffeine where possible and reduce sugary drinks, as these can dehydrate you. 

Natural Laxative Effects

Certain foods have a natural laxative effect, helping reduce constipation and keep you regular. For example, prunes and kiwis (with the skin still on) have been shown to help decrease straining. 

Consuming psyllium husk as a fibre supplement can be helpful for some people, too. Many swear by probiotics to keep them regular, but it’s important to choose one with the right bacterial strain. Check with your doctor about the correct probiotic for your needs and lifestyle.

Which Foods Should You Eat to Stay Regular?

Being mindful of your diet can help reduce the risk of constipation and keep you regular.

The best foods to add in your diet include: 

• Wholegrains: These include breakfast cereals, whole-wheat pasta and rice, whole-grain bread and oats.
  
• Fruit: The best fruits include berries, pears, melon, oranges, kiwis (skin on) and prunes.
  
• Vegetables: Include as many leafy greens, broccoli, carrots, and sweetcorn as possible in your diet.
  
• Peas, beans and pulses: Lentils, kidney beans and butter beans are excellent sources of fibre.
  
• Nuts and seeds: These include almonds, hazelnuts and pumpkin seeds.
  
• Potatoes: Boil or bake potatoes with the skin on, as these are an excellent source of carbohydrates and fibre. 

Practical Tips for Increasing Regularity

The most effective way to promote regularity is to increase your fibre intake. Adding enough into your diet often sounds easier than it is, but with the following practical tips, you should be able to reduce the negative effects of constipation. 

• Start your day with high fibre: Always opt for a high fibre breakfast to start the day right. Good options include wholegrain cereals like Weetabix, bran flakes or porridge. Add fresh fruit, seeds or nuts for added fibre.
  
• Opt for wholemeal and wholegrain options: Whenever you’re shopping, choose mindful options such as whole-wheat pasta and bread, bulgur wheat or brown rice.
  
• Eat fruit and vegetable skins: A little-known fact is that fruit and vegetable skins feature the most nutrients, so hold off on peeling your potatoes!
  
• High-fibre snacks: Prepare mindful snacks, such as vegetable sticks, rye crackers, oatcakes, and unsalted nuts or seeds.
  
• Prioritise vegetables at every meal: include plenty, especially leafy greens like kale and spinach. Experts often recommend filling half your plate with vegetables and making them the core component of every meal. 
  
• Add pulses to meals: Pulses are inexpensive and don’t hold much flavour, making them ideal for adding to stews, curries and salads for an added boost of fibre. 

Can Physical Activity Help Regularity?

Regular physical activity is an effective, non-pharmacological way to improve bowel regularity and relieve constipation. Gently moving the body can stimulate the muscles in your intestines, speeding up food transit time, reducing the amount of water absorbed from your stool and alleviating stress. 

It’s generally recommended to wait at least an hour after a large meal before doing any physical exercise, as blood flow is directed towards digestion during this time. Don’t worry about intense, long workouts either. Research has shown that a brisk 30-minute walk can be very beneficial for promoting regularity. 

To learn more, read our helpful guide on functional fitness for the elderly.

How Trinity Homecare Can Help

There are many reasons why you may be experiencing constipation, from getting older to side effects from medication having just undergone an operation. No matter why you’re experiencing these symptoms, our fully trained, compassionate carers are here to help. 

Not only can our live-in or visiting carers meal-prep, plan and cook meals for you, but we can also encourage gentle exercise and remind you when it’s time to take your probiotics or medication. We can also help you monitor symptoms to ensure they don’t get worse or require medical attention. 

Talk to Trinity Homecare Today

If your loved one requires home care, chat with one of our friendly care team today. We offer a free, no-obligation enquiry and assessment service and are happy to offer information and advice to help you find the perfect home care solution.

Call us on 0207 183 4884 in confidence for a free, no obligation quotation. If enquiring outside of our opening hours, please complete our online form and we will contact you the next day.