Intestinal health also comes from the table. To fight constipation and make stools softer, a diet rich in fiber (fruit, vegetables, whole grains, legumes) and correct hydration are essential.
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As many know, the stool consistency it essentially depends on the water they contain and is an important indicator of intestinal well-being. If the water content is adequate, the stool is softer and easier to pass. A sedentary lifestyle, a disordered diet, insufficient hydration as well as the presence of some pathologies can be the cause of chronic constipationan annoying condition characterized by dry, hard stools that are difficult to pass.
Chronic constipation is not a disorder to be underestimated; beyond the feeling of discomfort, it is a condition that can bring with it more or less serious complications, such as abdominal pain, hemorrhoids, anal fissures, fecal obstruction (popularly known as “stool plug”), rectal prolapse due to strain etc.
In most cases, rather than diseases, chronic constipation is the result of the combination of disordered eating, poor hydration and sedentary lifestyle. It follows that making appropriate adjustments to your lifestyle can be the key to solving the problem. In many cases, the use of fiber supplements for constipation can also be helpful, products thanks to which it is possible to increase the daily intake of fiber – often insufficient – in a rather simple and practical way.
Since the problem of chronic constipation is very widespread, below are some useful indications relating to foods best suited to soften stools and for improve intestinal regularity.
The importance of fibers foods in the diet
On the importance of a adequate intake of fiber in the diet there are no discussions whatsoever, so much so that the various guidelines of European countries recommend a daily intake of dietary fiber of between 25 and 35 g; to be precise, 25 to 32 g are suggested for women and 30 to 35 g for men. They may seem like small quantities, but reaching them on a daily basis is not always a given (this is because many follow a diet rich in refined foods and low in fruit and vegetables).
Dietary fibers are of two types: water soluble (i.e. soluble in water) e insoluble. Both types play an important role for the well-being of the intestine and it is generally recommended to include in the diet those foods that guarantee a balanced mix of both types.
Regarding the problem of chronic constipation, water-soluble and insoluble fibers have different functions. The former tend to absorb water and they form a kind of gel that softens the feces making intestinal transit easier; insoluble fibres, on the other hand, increase the size of the fecal mass and stimulate the motility of the intestine.
It should be noted that, as with any nutrient, exaggerations must be avoided. Excessive fiber consumption, in fact, can lead to the onset of various problems such as intestinal swelling, meteorism, flatulence, constipation and diarrhea. Furthermore, without adequate hydration, excessive consumption of water-soluble fibers can more easily lead to a condition of dehydration.
An exaggerated consumption of insoluble fibre, however, can worsen the symptoms that characterize the widespread irritable bowel syndrome, in particular it can give rise to abdominal pain and swelling.
What foods make stools softer?
There are several foods that can soften stools. In the category of fruit for example, pears, apples, plums (which also contain sorbitol, a sugar which also has a mild laxative action), apricots, kiwis and watermelon.
As regards the vegetableswe can especially mention chard, cabbage, cauliflower, broccoli, spinach and courgettes.
Regarding the legumeschickpeas, beans, lentils and peas can be suggested.
Excellent sources of fiber are whole grains such as oats, brown rice, quinoa and wholemeal bread.
They may also be useful flax seeds hey chia seeds which can be consumed by adding them to yogurt or salads if necessary.
The consumption of yogurt with probiotics it can contribute to intestinal regularity and maintain a healthy intestinal microbiota.
In the case of people who struggle to get the right amount of dietary fiber in their diet, they can be useful dietary fiber supplements based on psyllium, pectin, guar gum and inulin.
Softer stools: the role of hydration
A correct hydration it has a fundamental role in making stool softer. Furthermore, it would make little sense to consume certain quantities of water-soluble fiber without drinking enough. In fact, without adequate fluid intake, dietary fiber could even have the opposite effect.
In adults, these quantities are generally recommended: approximately 2.5 liters in the case of men and approximately 2 liters in the case of women. Obviously the quantities can vary based on factors such as physical activity, climatic conditions (the summer period is one thing, the winter season is another) and health conditions.
An adequate level of hydration can be achieved by consuming water with meals, drinking herbal teas, consuming broths and drinking natural fruit juices.
Also take into account that there are foods that have a high water content such as watermelon, courgettes, cucumbers and oranges. Furthermore, these foods, in addition to being rich in liquids, are also rich in dietary fibre; they therefore represent an optimal choice for those seeking to make the consistency of the stool softer to facilitate intestinal transit.
