Consuming a Mediterranean diet could potentially decrease the chance of experiencing constipation.
A new study has revealed that following a Mediterranean or plant-based diet can significantly lower the risk of developing chronic constipation in older adults. The research, which analysed health data for nearly 96,000 adults with an average age of 72.5, aims to shed light on the impact of various dietary patterns on constipation risk.
The study, published in the journal _Nutrients_, assessed adherence to five dietary patterns: Empirical dietary inflammatory pattern, low-carbohydrate diet, Mediterranean diet, plant-based dietary index, and Western diet. The findings suggest that diets high in processed foods, red meats, and refined grains may increase the risk of chronic constipation, while diets rich in vegetables, nuts, and whole plant foods can help lower this risk.
Chronic constipation, a condition where a person has difficulty passing stool for at least three months, affects around 15% of the world's population and is more common in older adults, with between 15%-30% of adults ages 60 and older affected.
Diets that increase the risk of constipation typically involve low fiber intake, high saturated fat intake, and the consumption of highly processed and preserved foods. This can slow intestinal motility and burden the digestive system, contributing to constipation. Certain individuals sensitive to gluten or those who consume astringent fruits like persimmons may also experience constipation.
On the other hand, diets that may help lower the risk of chronic constipation include the Mediterranean diet and plant-based diets. The Mediterranean diet, rich in vegetables, nuts, healthy fats, and whole plant foods, has been associated with up to a 25% reduced risk of chronic constipation. Plant-based diets, emphasizing vegetables, nuts, and whole grains, also reduce constipation risk by around 27%.
These diets may improve gut health beyond fiber alone by positively modulating the gut microbiome, enhancing short-chain fatty acid production, and reducing systemic inflammation, all of which support better gut motility. Specific vegetables that drive this benefit include tomatoes, cruciferous vegetables, leafy greens, and dark yellow vegetables.
In contrast, the Western diet—characterized by high consumption of red and processed meats, refined grains, sweets, and high-fat dairy—is linked with a higher risk of chronic constipation.
Researchers aim to examine the microbiome profile among those consuming a Mediterranean diet who do not develop constipation with aging and compare it to those consuming a Western diet who do develop constipation.
To counter constipation, it's important to maintain a healthy diet, including incorporating whole grains, fruits, vegetables, healthy fats, polyphenol-rich foods, and foods rich in magnesium. Regular physical activity, such as walking, yoga, or any enjoyable movement, can also help promote regular bowel movements.
A busy lifestyle can contribute to constipation by ignoring the urge to have a bowel movement. As we age, the transit time in the colon is reduced in speed and frequencies, increasing the risk of constipation. Ignoring this urge can exacerbate the problem, leading to a vicious cycle.
The study defined chronic constipation as having symptoms for at least 12 weeks in a year. By adopting a healthy diet and maintaining regular physical activity, individuals can take proactive steps to support gut health and effective elimination, reducing their risk of developing chronic constipation.
- The research, published in the journal Nutrients, evaluated adherence to five dietary patterns: Empirical dietary inflammatory pattern, low-carbohydrate diet, Mediterranean diet, plant-based dietary index, and Western diet.
- The Mediterranean diet and plant-based diets, rich in vegetables, nuts, and whole plant foods, were found to potentially lower the risk of chronic constipation by up to 27% and 25%, respectively.
- Chronic constipation, which affects around 15% of the world's population and is more common in older adults, can be exacerbated by a busy lifestyle that ignores the urge to have a bowel movement.
- Diets that increase the risk of constipation typically involve low fiber intake, high saturated fat intake, and the consumption of highly processed and preserved foods, which can slow intestinal motility and burden the digestive system.
- To counter constipation, it's important to maintain a healthy diet, including whole grains, fruits, vegetables, healthy fats, polyphenol-rich foods, and magnesium-rich foods, and engage in regular physical activity.
- Researchers aim to investigate the microbiome profile among those consuming a Mediterranean diet who do not develop constipation with aging and compare it to those consuming a Western diet who do develop constipation.
