Some people are inconsiderate about the food they eat. They want to relieve constipation, but they are inconsiderate about the effect of the food they consume and the activities they do on their bodies.
If you’re experiencing constipation avoid processed or fast foods such as white bread, pastries and doughnuts (1) because the dietary fiber has been stripped off from these products.
White bread causes constipation
White bread has been identified to be constipating in a 2005 paper that attempted to identify the potential constipating foods and beverages. Participants in this study were healthy Germans. It included 122 chronic constipation patients, 766 irritable bowel syndrome with constipation patients, and 200 healthy controls. They answered a questionnaire about the effects of foods and beverages on their stool form. Upon evaluating their responses, it was observed that a number of participants consistently mentioned white bread causes constipation. (2)
Kinds of grains in breads
When eating pastries, identify the type of grain it has. Pay attention if it’s whole grain or refined grain. Whole grains include the entire grain, hence the bran, germ, and endosperm are still intact. Refined grains have a finer texture and better shelf life but its bran, germ, and dietary fibers have been removed because they were processed through milling and have been grounded into flour or meal. The resulting products of this process are white and wheat flour, enriched bread, and white rice. (3)
Opt for breads, crackers, pasta, pancakes, and waffles made with whole grains. (1) If you’re looking for whole grain foods, search for whole wheat, oats, corn, barley, farro; graham flour; oatmeal, rolled or steel cut; brown rice; wild rice; popcorn; quinoa and sorghum. (3)
Rye bread and white wheat bread difference
The difference in the effect of the grains in bread is better demonstrated in an experimental trial published in a 2010 paper. Rye bread has been found to be effective in relieving constipation, bowel function, and colon metabolism. For three weeks, 51 constipated adults were assigned to consume either at least 240 grams of whole-grain rye bread per day; a cultured buttermilk with a minimum of 2 x 10(10) colony-forming units of lactobacillus rhamnosus GG per day; minimum of 240 grams wholegrain rye bread with cultured buttermilk with at least 2 x 10(10) colony-forming units of lactobacillus rhamnosus GG per day; maximum of 192 grams of white wheat bread per day, or laxatives. To compare the effect of the foods, dietary habits, bowel function, and gastrointestinal symptoms were documented by the participants. Their total intestinal transit time, fecal weight, pH, SCFA and bacterial enzyme activities, and breath hydrogen were identified. Results of the analysis showed that compared with white wheat bread, rye bread was able to shorten total intestinal transit time. It also increased weekly defecations, softened feces, eased defecation, increased fecal acetic acid and butyric acid contents, and reduced fecal beta-glucuronidase activity. Compared with laxatives, rye bread was also able to reduce total intestinal transit time, fecal beta-glucuronidase activity, and fecal pH. Meanwhile, lactobacillus rhamnosus GG did not ease constipation and did not affect colonic metabolism. These findings confirms that rye bread is more effective in relieving mild constipation and improving colonic metabolism compared with white wheat bread and laxatives. Since rye bread does not increase gastrointestinal adverse effects, it is found to be a safe and convenient alternative to laxatives. (4)
Adding fibrous foods is beneficial for aiding constipation because high-fiber foods help move waste through your body. (1) However consuming more fiber could cause bloating that’s why it’s helpful to gradually or slowly add fiber-rich foods to your diet. (1)
Redundant self-serving interests and bad activities demonstrate inconsiderateness
References:
- (1) U.S. National Library of Medicine/MedLinePlus. Constipation – self-care. Retrieved 1/16/24 from https://medlineplus.gov/ency/patientinstructions/000120.htm
- (2)Müller-Lissner, S. A., Kaatz, V., Brandt, W., Keller, J., & Layer, P. (2005). The perceived effect of various foods and beverages on stool consistency. European journal of gastroenterology & hepatology, 17(1), 109–112. https://doi.org/10.1097/00042737-200501000-00020 [Abstract]
- (3) American Heart Association. Whole grains, refined grains, and dietary fiber. Retrieved: 1/16/2024 from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
- (4) Holma, R., Hongisto, S. M., Saxelin, M., & Korpela, R. (2010). Constipation is relieved more by rye bread than wheat bread or laxatives without increased adverse gastrointestinal effects. The Journal of nutrition, 140(3), 534–541. https://doi.org/10.3945/jn.109.118570 [Abstract]
📝 January 16, 2024
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