Which whole grains can help relieve constipation?
May 07, 2022
Source: Cainiu Health
Dr. Liu Zhengxin
Introduction
Chronic constipation can be alleviated by consuming whole grains such as corn, purple glutinous rice, sorghum, oats, buckwheat, and wheat bran, as well as certain legumes. In addition to whole grains, vegetables—including cabbage, celery, cilantro, garlic, and garlic sprouts—can also be beneficial, as they are rich in dietary fiber. This fiber helps retain water in the intestines, thereby softening stool and improving constipation.
Chronic constipation—also known as habitual constipation—commonly affects elderly individuals. It is typically defined as having fewer than three bowel movements per week or frequently experiencing difficulty with defecation, often accompanied by hard, dry stools. Coarse grains (whole grains) can help prevent constipation due to their rich dietary fiber content, which promotes gastrointestinal motility.
“Coarse grains” refer to traditional whole grains and legumes—collectively termed “the five cereals and miscellaneous grains”—in contrast to refined staples such as white rice and wheat flour. They include cereals like corn, purple rice, sorghum, oats, buckwheat, and wheat bran, as well as legumes such as green peas, soybeans, mung beans, and red beans. Rich in dietary fiber, coarse grains enhance satiety, prolong nutrient absorption time, improve glucose tolerance, lower blood lipid levels, stimulate intestinal motility, and help prevent constipation.
In addition to coarse grains, certain vegetables—including cabbage, celery, cilantro, garlic, and garlic sprouts—are also high in dietary fiber. These vegetables help retain water within the intestinal lumen, thereby softening stools and alleviating constipation.
