Diet For Constipation Relief

The Best Bread For Constipation Relief

Diet For Constipation Relief Are you looking for a natural laxative to relieve constipation? Instead of going to the drugstore - you may want to head to the bakery instead. A new study shows that eating whole grain rye bread is superior to wheat bread for relieving constipation, and it even helps to remedy constipation better than laxatives. The results of this study will be published in the upcoming issue of the Journal of Nutrition.

Rye Bread for Constipation Relief

Why would eating whole grain rye bread work better for constipation than a laxative? Whole grain rye is a good source of fiber, but wheat bread and some types of laxatives have fiber too. Researchers believe rye bread's advantage comes from arabinoxylan - a compound it contains in abundance. When arabinoxylan is broken down by intestinal bacteria, short chain fatty acids are produced that increase the motility of the colon so food moves through the colon and out of the body more quickly.

In the current study looking at rye bread for relieving constipation, participants who ate rye bread had increases in intestinal transit time of up to forty-one percent. The rye bread eaters also increased the number of bowel movements they experienced by an average of 1.4 per week. Even better, they relieved their constipation without the side effects of nausea and bloating that drugstore laxatives can cause. In addition, most people enjoy eating a piece of rye bread more than taking a laxative for relieving constipation.

Rye for Relieving Constipation: How Much is Enough?

How much whole grain rye bread do you need to eat for constipation relief? In this study, participants were given 240 grams per day. Two slices of rye bread weighs around 32 grams, so you would need 14 slices of whole grain rye bread each day to get the amount participants ate in this experiment - a pretty hefty quantity. This would have around 600 calories - which is a lot if you're watching your weight. On the other hand, you don't necessarily need to eat this much to relieve constipation The only way to find out is to experiment.

Rye Bread for Constipation Relief: The Bottom Line?

If you're looking for constipation relief, add more rye bread to your diet along with other foods high in fiber. Try eating oatmeal with added wheat bran (a good source of insoluble fiber) in the morning and a slice of whole grain rye toast. For lunch and dinner, enjoy high fiber vegetables and beans with a slice of rye bread. Rye bread may be good for relieving constipation, but getting your fiber from a diversity of sources is better from a health and nutrition standpoint.

References:

http://www.nutraingredients.com/Research/Rye-beats-laxatives-for-constipation-relief-Study?utm_source=RSS_text_news

By Kristie Leong M.D. - I'm a family physician with a strong interest in disease prevention and alternative medicine. I'm particularly interested in how diet plays a role in disease prevention. Hope I can inspire someone to lead a...

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