Probiotics and Constipation: Can they help?
We are pleased to welcome you to this discussion about the possible links between probiotics, constipation and relief. In my role as a nutritionist and dietician, I will provide evidence-based information on this topic. This article will discuss the significance of this question and provide guidelines for incorporating probiotics in your diet. We'll also look at examples of foods that are rich in probiotics, as well as additional tips to manage constipation.
Probiotics and Constipation
Probiotics are a natural, safe alternative to constipation relief. Probiotics can promote a healthy gut, which is important not just for digestion, but for your overall health.
Live bacteria and yeasts have beneficial effects on the digestive system of humans. Probiotics help maintain a healthy gut microbiota which is important for regular bowel movements. A meta-analysis in the American Journal of Clinical Nutrition found that probiotics could improve stool consistency and frequency, thereby reducing constipation.
Probiotics: How to Start?
It's best to begin slowly if you want to incorporate probiotics to your diet in order to treat constipation. Introduce a lot of probiotics all at once to avoid bloating. Start with a low-dose and increase it gradually.
Not all probiotics work the same. Choose a probiotic that has strains known to reduce constipation, such as Bifidobacterium rhamnosus and Lactobacillus longum.
Probiotic Foods
- Yogurt is an excellent source of probiotics.
- Kefir is fermented dairy drink that has a number of strains of probiotics.
- Sauerkraut is rich in probiotics, and provides fiber that aids digestion.
- Kimchi is a Korean dish that combines fermented vegetables with probiotics.
- Miso: This traditional Japanese condiment is made of fermented soy beans and contains probiotics.
- Tempeh, another fermented soya product rich in probiotics.
- Pickles: Fermented cucumbers (also known as pickles) provide a good dose of probiotics.
- Kombucha is an excellent source of probiotics.
- Buttermilk is traditionally made from the liquid left over after buttermaking. It contains probiotics.
- Probiotics are found in certain types of cheese, including Gouda and mozzarella.
More Tips and Suggestions
Consider increasing the amount of fiber in your diet and drink plenty of water. Exercise can stimulate your stomach muscles and encourage bowel movement. You should also not resist the urge to pee and listen to your body.
Conclusion
Probiotics may help alleviate constipation through regular bowel movements, and by creating a healthy gut environment. Probiotics may not be able to completely eliminate constipation but they can form a part of an overall approach in managing this health problem. Consult a health professional before beginning any new diet.
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