The researchers also note that the prune therapy resulted in softer stools, although straining scores were about the same with both treatments. The researchers found that, while both treatments provided constipation relief, the average number of CSBMs per week was significantly higher during treatment with prunes than with psyllium, with an average of 3.5 CSBMs with prunes and 2.8 CSBMs with psyllium. The researchers’ primary measure was the number of complete spontaneous bowel movements (CSBMs) per week they also analysed the number of incomplete and/or non-spontaneous bowel movements per week, global constipation symptoms scores, stool consistency, straining scores, satiety, postprandial fullness, abdominal bloating or distension, and palatability of the treatment (i.e., the taste!). They then returned to their regular constipation remedies for six weeks, completing the daily symptom diary for only the final week of that period, before meeting with the researchers for a final follow-up visit. Throughout the first eight weeks of the study, participants completed a daily stool symptom diary. Each treatment equalled 6g of fibre a day.Īfter three weeks, there was another one-week washout period before the groups switched and used the opposite treatment for three weeks. The researchers then randomly assigned half of the participants to start with a treatment of 11g of psyllium with 8oz of water, twice a day, and the other half to start with 50g of prunes (approximately 12 prunes) with meals, twice a day. For the first week, the study participants used no laxatives or other constipation treatments. Psyllium Studyįor fourteen weeks, the researchers followed forty subjects, aged 18-75, whose symptoms met the Rome III criteria for chronic constipation, but not for irritable bowel syndrome (IBS). 1 Since only one third of constipation sufferers seek medical assistance, there is a substantial market for over-the-counter treatments, including fibre supplements, stool softeners, laxatives, and enemas. In a study, published in Alimentary Pharmacology and Therapeutics, 1 researchers compared the effectiveness of a popular natural supplement, psyllium (Metamucil®), to a natural food remedy that humans have been consuming for thousands of years, dried plums (prunes). They concluded that prunes are superior in providing safe, effective relief of mild to moderate chronic constipation.Ĭhronic constipation is a frustrating condition, affecting up to 20% of the world’s population. If nature hasn’t called in a while, load up on these expert-recommended foods to help relieve constipation ASAP.Prunes vs. “Water is the most important nutrient for constipation, as dehydration is a very common cause that many are unaware of,” says Peyton Berookim, M.D., F.A.C.G., a digestive specialist at the Gastroenterology Institute of Southern California and advisor to BelliWelli. On top of that, staying hydrated is crucial to keeping stool and your system well lubricated. Some foods even have unique compounds that help spur bowel activity. “It’s easier to move something through the colon that’s bulkier,” Dr. In general, you want to look for foods that are high in fiber to help bulk up your poop. “It’s best to solve the issue from the inside out,” says board-certified gastroenterologist Ashkan Farhadi, M.D., director of MemorialCare Medical Group’s Digestive Disease Project in Fountain Valley, CA. It’s actually the preferred, natural way of getting it back on track. But if you don’t think your constipation is due to an underlying health condition and want to take matters in your own hands, doctors and dietitians say eating the right foods should help stimulate your digestive system. Sure, there are different tactics you can try to get things moving again, including medication. Constipation, or a lack of regular bowel movements, has a range of causes-including what you eat.
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