Holidays are just around the corner, and you have to get your belly ready. Not to mention, this is the season for your aching body to have that sweet time to relax, unwind and just get away from the hectic schedule that our busy life demands.
But before the gobble party and hibernation begins, let us not ignore one major consequence: constipation. Yes, it is time to enjoy and reward yourself but, is it possible for this time to be worry-free, while digging into those mouthwatering dishes and just embrace the season?
Let’s first, take a look at what this unwanted feeling is all about.
What Is Constipation?
It’s a delayed bowel movement:
After you eat, the stomach sends the food to the small intestine. Most of the nutrients and minerals are absorbed there.
When the small intestine finishes its job, the large intestine starts working. He absorbs any nutrients and water left. There, the food becomes feces with the help of friendly bacteria. The waste is solid due to the lack of water.
Muscle contractions move the stool throughout the whole process. When these contractions are slow or delayed, the large intestine absorbs more water from the stool. This makes the feces dryer, therefore, harder to push out from the body, causing constipation.
There are three causes of constipation: (excluding specific diseases like Parkinson’s and multiple sclerosis, or effects of certain medications):
LOW-FIBER DIET
Fiber is a nutrient also called “roughage” or “bulk”. It’s the indigestible part of plants. It passes through your bowels and exits practically with the same composition it had when it entered. Through that journey, it improves your health and benefits your metabolism.
There are two types of fiber. Both are needed to prevent constipation and, usually, both are present in high-fiber foods:
- SOLUBLE FIBER
Is the one that dissolves in water. When it enters the body, it turns into a gel-like substance.
- INSOLUBLE FIBER
This doesn’t dissolve in water. It passes almost intact through the digestive tract, helping to bulk up the stool and easing its exit.
Most animal products don’t provide a good source of fiber. The best sources are plants and fruits, so “if you need to go… Go vegan.”
Medical recommendations are 21-25 grams of fiber per day for women and 30-38 grams per day for men. I know it sounds like a lot, but it’s easier than it seems.
POOR HYDRATION
The second cause of constipation. You need to stay hydrated, every organ and cell within you need water to survive. An average adult loses 2 – 3 liters of water per day (by urine, sweat, breathing… crying over Hodor’s death, and other processes). You need to replenish that amount daily to keep your body working correctly.
Water will also keep your stool hydrated, which will help you to dispose of it easily. The combination of fiber and water is a guarantee for avoiding constipation problems.
Medical estimations suggest that men need 3,5 lt. per day, while women need 2,8 lt. If you don’t like water, add some lemon juice to it. That combination makes a great detox beverage. If you like water but forget to drink it, put the bottle somewhere visible for you at work or at home. Looking at it all the time will make you drink it without thinking about it.
LACK OF EXERCISE
The third cause of constipation. As humans, we are literally designed to move. Exercise helps your bowel muscles to contract more effectively, preventing constipation. It’s not about running marathons or spending hours in the gym, it’s about keeping your body moving.
The recommendation for an adult without any medical condition is 30 minutes, 5 times a week. Nowadays, there are plenty of options for exercising: mobile apps, gym, calisthenics, aerobics… You could start by walking a few days per week to work. It’s better a little exercise a week than none. Your bowels will thank you.
As you can see, a vegan diet alone isn’t a guarantee of an adequate digestive process (and good health). As we tend to eat more fiber, one of the most common vegan health issues is constipation if there are dehydration and sedentary habits too. The bowel movement of a vegan who is well hydrated and does some exercise will be flawless.
Now that you, dear kemosabe, have all that digestive wisdom, let’s talk about what we should have for our vegan holiday feasts, so we can still maximize appreciating all the good holiday foods while staying confident that there won’t be any tummy trouble ahead.
Some have more fiber than others. The more processed the food, the lower its fiber content. Keep that in mind when shopping for your vegan party. Also, there are foods that will enhance your large intestine’s movements without having high amounts of fiber.
I’ve prepared this list that will help “get things moving”, as you should have them together with your holiday feasting. From our selection of Vegan Digestive Enzymes, Fruits, Veggies, Grans/Beans, Seeds, and more, complete your shopping cart and enjoy a perfectly undisturbed Vegan Holiday:
Vegan Digestive Enzymes
Digestive enzymes aid in the digestion of food, as well as inside cell,
where they function as a group that breaks down food substances
into their smaller building blocks, in order to facilitate
their absorption by the body.
You definitely shouldn’t miss these babies, as you can get them from your local grocery store. You can even use them as ingredients for your own vegan dish. Why not prepare constipation-free meals for your friends, or guests? Get ready to be filled with refreshing, healthy and satisfying meals.
(The percentages shown are relative to the serving per ingredient and the recommended daily intake of macros and micronutrients for an individual between 18-50 years old)
Fruits
They are one of the best sources of fiber and nutrients. Eating fruits on a daily basis will bring you tons of benefits.
|
PRUNES (DRIED PLUMS) |
Nutrition Facts |
Tips For A Daily Diet |
||
| Serving Size (1 cup) 174 g
Calories 418 Total Fat 0.7g Total Carbs 111g Dietary Fiber 12g Protein3.8g |
Minerals
Potassium 36% Vitamins K 129% |
● First treatment option for chronic constipation.
● Enhance mental activity and muscle coordination. ● Reduces cholesterol and blood pressure. ● Potential treatment for osteoporosis. ● 50 grams per day for three |
● Eat them as a snack or dessert.
● Add them to your oatmeal for a sweet twist. ● Mix them with nuts and other dried fruits. ● Blend them with smoothies. ● Add them as toppings for cakes or cookies. ● Make a jam or puree with them. |
|
| Be careful: Prunes have a high amount of sugar per serving. They won´t help with weight loss. | ||||
| KIWI
|
Nutrition Facts |
Tips For A Daily Diet |
||
| Serving Size (1 cup) 177 g
Calories 108 Total Fat 0.9g Saturated Fat 0.1g Total Carbohydrate 25.9 g Dietary Fiber 5.3 g Protein 2 g |
Minerals
Potassium 16% Vitamins C 273% |
● Helps to treat asthma by aiding the lung function. ● Improves your digestive health. ● Enhances the immune system due to the Vitamin C level. ● Lowers your risk of colon cancer. ● Keeps your vision healthy. |
● Eat it raw, alone or in a fruit salad.
● Add it to a smoothie. ● Raw will keep the nutrients levels intact. ● There are supplements of kiwi. |
|
AVOCADO |
Nutrition Facts |
Tips For A Daily Diet |
||
| Serving Size (1 cup) 150 g
Calories 240 Total Fat 22 g Saturated Fat 3.2 g Total Carbohydrate 12.8 g Dietary Fiber 10.1 g Protein 3g |
Minerals
Potassium 21% Vitamins C 25% |
● It’s a tasty ally to prevent constipation.
● Keeps the blood pressure controlled. ● Decreases the risk of cancer. ● Keeps cholesterol levels low. ● Helps the absorption of other nutrients. ● Protects the vision. |
● Turn it into a delicious guacamole. Then, you can add it to salads, sandwiches or with snacks.● Add cubes or slices to a salad or a sandwich.● Stuff them with roasted veggies for lunch.● Eat them raw with some salt, lemon, and pepper. |
|
Veggies
For a real vegan health holiday.
SPINACH |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 cup) 30 g
Calories 6.9 Total Fat 22 g Saturated Fat 3.2 g Total Carbohydrate 1.1 g Dietary Fiber 0.7 g Protein 0.9g |
Minerals
Potassium 5% Vitamins A 56% |
● It’s high in insoluble fiber, so it will help to bulk your stool.
● Helps to fight aging. ● Reduces the risk of diabetes. ● Keeps the eyes healthy. ● Regulates the blood pressure. ● Studies suggest it suppresses the growth of cancer cells. |
● Add it to a fruit smoothie or a sandwich.
● Replace lettuce with spinach in your salads. ● Boil it and use the water to make bread. ● Use it as a topping for a homemade pizza. |
|
| Extra: Popeye knows best. | ||||
KALE |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 cup) 67 g
Calories 33.5 Total Fat 22 g Saturated Fat 3.2 g Total Carbohydrate 6.7 g Dietary Fiber 1.3 g Protein 2.2 g |
Minerals
Sodium 1% Vitamins A 206% |
● Same as spinach, helps to bulk your stool.
● Keeps the values of blood pressure steady. ● Prevents cancer. ● Helps your immune system. ● Reduces the risk of heart disease over time. ● Prevents cataracts and other eye diseases. |
● Do kale chips to eat as a snack or side dish.
● Add it to a smoothie or salad. ● To decrease the bitterness, put the leaves in a bowl and squeeze them a few times with your hands. Cutting them helps too. |
|
| Extra: Kale is the king of leafy greens in the vitamins department. | ||||
GREEN BEANS |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 cup) 110 g
Calories 34.1 Total Fat 0.1 g Saturated Fat 0 g Total Carbohydrate 7.8 g Dietary Fiber 3.7 g Protein 2 g |
Minerals
Sodium 0% Vitamins C 30% |
● Most of its fiber content is soluble, so it helps to keep your stool hydrated. They’re recommended for people with chronic constipation.● Keeps the cholesterol levels low.● Prevents heart disease.● Helps to lose fat. |
● Boil them to have the perfect side dish. Add salt and pepper to enhance the taste.
● Saute some green beans and have them as a snack or for dinner. ● Dip them with hummus or guacamole |
|
Grains/Beans
These are our principal vegan source of protein.
The downside is the phytic acid. That’s the one to blame when you’re gassy after eating grains. It’s called an “anti-nutrient” because it decreases the absorption of valuable nutrients like iron and calcium.
Next time you prepare grains, leave them soaking in water overnight to soften the grain and add some vinegar, it will help to neutralize the acid. Get rid of that water and wash the grains with fresh water. Then, prepare them as usual.
LENTILS |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 cup) 230 g
Calories 678 Total Fat 0.8 g Saturated Fat 0.1 g Total Carbohydrate 39.9 g Dietary Fiber 15.6 g Protein 17.9 g |
Minerals
Manganese 49% Vitamins B-6 18% |
● Ease the bowel movement. ● Help the growth of muscle cells. ● Control sugar levels, ● Prevents heart disease and ● Best source of protein in a vegan diet. |
● Add them to your salads.
● Make a tasty hummus. ● Use them to make vegan burgers. ● Prepare a cozy lentils soup for cold nights. ● Do a vegan version of a Shepherd’s pie. |
|
| Extra: They contain the highest amount of protein among plants. | ||||
CHICKPEAS |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 cup) 164 g
Calories 269 Total Fat 22 g Saturated Fat 3.2 g Total Carbohydrate 45 g Dietary Fiber 12.5 g Protein 14.5 g |
Minerals
Calcium 8% Vitamins K 8% |
● Lower the cholesterol levels. ● Along with lentils, ● Take care of the nervous system. ● Help to build muscle and blood cells. ● Help to lose weight. |
● Hummus. You can add it to sandwiches, salads, as a topping or a dip for snacks.
● Roasted chickpeas to make a nutritious snack. ● Home made chana masala, a delicious Indian dish. |
|
WHOLE WHEAT FLOUR |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 cup) 120 g
Calories 407 Total Carbohydrate 87.1 g Dietary Fiber 14.6 g Protein 16.4 g |
Minerals
Selenium 121% Vitamins Niacin 38% |
|
You can eat it in the form of:
● Pasta |
|
| Be careful: This is not a good option for celiacs due to the gluten. Also, it spikes the glycemic level, therefore it’s not recommended for diabetics. |
||||
Seeds
They provide huge amounts of nutrients in little servings and they’re a must to help your digestive system when it’s in distress.
FLAXSEEDS (GROUND) |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 tbsp) 7 g
Calories 37.4 Total Fat 3 g Saturated Fat 0.3 g Total Carbohydrate 2.0 g Dietary Fiber 1.9 g Protein 1.3 g |
Minerals
Manganese 9% Vitamins Thiamin 8% |
● They’re a natural laxative ● Prevent heart disease. ● Have omega-3, which prevents ● Enhances your metabolism. ● Help to lose weight. |
● Add them to a smoothie, pancake mix or oatmeal.
● It’s the perfect extra ingredient ● Use them as an egg substitute. ● Use them as a crispy coating |
|
| Extra: To get the most out of them, grind the flaxseeds. | ||||
OATMEAL |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size 100 g
Calories 399 Total Fat 6.9 g Saturated Fat 1.22 g Total Carbohydrate 69.7 g Dietary Fiber 9 g Protein 13.1 g |
Minerals
Zinc 36% Vitamins E 25% |
● Lowers cholesterol levels. ● Helps to keep a proper metabolism. ● Enhances the neurological functions. ● Stabilizes blood sugar levels in diabetics. ● Increases the satiety sensation, helping to lose weight. |
● Have oatmeal for breakfast or dinner. Add fruits, seeds, nuts, dark chocolate, or prepare it with almond/soy milk.
● Add raw oats to a smoothie, ● Toast them to add a |
|
CHIA |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 oz) 28 g
Calories 137 Total Fat 8.6 g Saturated Fat 0.9 g
Dietary Fiber 10.6 g Sugar 1 g Protein 4.4 g |
Minerals
Manganese 30% Zinc 7% Phosphorus 27% Calcium 18% Vitamins Poor source of vitamins. |
● It has twice the amount ● Besides helping the digestive process, ● Increases the satiety after meals, ● Reduces inflammation |
● They can be added to almost anything: oatmeal, smoothies, salads, pancake mix, bread/cookie dough…
● It’s an egg substitute, like the flaxseeds. ● Chia pudding. 2 tbsp of chia and 15 tbsps of water /almond milk, some cinnamon and/or fruits. Let it sit overnight in the fridge and you’ll have a powerful breakfast for the next morning. |
|
| Extra: “Chia” is the Mayan word for “strength”. Mayas were a Mexican ancient civilization. | ||||
Extra
COFFEE (BREWED, NO SUGAR) |
Nutrition Facts |
Benefits |
Tips For A Daily Diet |
|
| Serving Size (1 cup) 8 oz
Calories 2.4 Total Fat 0 g Saturated Fat 0 g Total Carbohydrate 0 g Dietary Fiber 0 g Protein 0.3 g |
Minerals
Magnesium 2% Vitamins Riboflavin 11% |
● Apparently, the boost in metabolism ● Increases your energy levels for ● Helps with depression |
● Have a cup with breakfast or lunch. Also, when you’re feeling constipated.
● If you’re caffeine sensitive, ● It can cause anxiety |
|
| Be careful: Caffeine is an addictive substance. It can cause withdrawal symptoms (headaches, irritability, nausea). |
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Tips For Adding Fiber To A Low-Fiber Diet
Add high-fiber foods in small amounts. Increasing the amount suddenly can lead to adverse effects, like bloating, gases, abdominal pain and even nausea. Your friendly bacteria needs time to get used to the new quantity of fiber and that takes time. Take it easy.
Start with eating the peel of your apples, pears or potatoes, adding some more greens to your plate, and walking a few days per week to stimulate your bowel muscles.
Remember that the soluble fiber needs to absorb water, they’re like sponges. You’ll have to increase your daily intake of liquids to keep up. If you don’t, you can worsen constipation.
Last, but not least
As you can see, a vegan diet is not an absolute solution for constipation. You have to drink enough water daily and do some exercise as well.
Add these ingredients to your vegan Christmas dinner or a vegan celebration, but most importantly, to your daily life!
| This article is for information purposes only. It’s not a substitute for medical advice. Please consult a nutritionist or MD for personalized advice or if your diet requires specifications due to a certain disease. |
