Constipation might not be deadly, but ignoring it for a long time may lead to serious complications. Statistics show that one out of every six people suffers from constipation globally. Chronic constipation affects 2% to 27% of the population. method to help relieve constipation is important. Probiotics are preferred for gut health, so choosing a suitable one may also help with constipation in children and adults.
Yogurt is a good source of probiotics, helping relieve constipation.
Keep reading to learn how yogurt can help with constipation.
How to Know if you Have Constipation?
Before we talk about relieving constipation, are you sure that you have constipation? Understanding the condition will help you find a suitable solution.
Constipation is the inability to pass stool or empty your bowel. Medically, less than three bowel movements in a week are referred to as constipation. Thus, normal for every person is not the same and may vary from one individual to another. If you defecate once daily, no bowel movement for two days or more would be abnormal. If you pass stool every two days, not going for 3 – 4 days might need help. It also refers to hard-to-pass stool or improper GI motility.
Some of the symptoms of constipation may include:
- Dry and hard stool
- Improper emptying of bowels
- Difficult to pass stools
- Painful bowel movements
Do Dairy Products Cause Constipation?
Dairy products are typically believed to be associated with constipation, and most people avoid them, especially when they are lactose intolerant. A high intake of dairy products can be dangerous if you suffer from constipation regularly. When taking a high amount of dairy products in your diet, you might be compromising on fats, proteins, and carbohydrates, and required fibers. Moreover, dairy products like cheese and milk lack the probiotics present in yogurt.
Does Yogurt Help with Constipation?
Despite being a dairy product, yogurt differs from milk and cheese because of its production techniques. Yogurt is produced by fermentation, through anaerobic process, which results in the growth of good bacteria (probiotics) that help maintain gut health. Probiotics regulate the normal flora or microbiome within the small and large intestine and improve GI motility. It reduces pain and inflammation related to constipation. Probiotics help relieve the harmful effects of GI infections and improve motility. Yogurt contains fibers that increase the good bacteria in the gut.
How to Use Probiotics?
Taking probiotics is not enough until you take the right antibiotics in the right way. There are various probiotic strains you can use to improve gut motility, but it is important to choose the right ones as some strains might not be as effective as others.
- Bifidobacterium lactis
- Lactobacillus plantarum
- Streptococcus thermophilus
- Lactobacillus reuteri
- Bifidobacterium longum
It is suggested to stick to one specific probiotic for a few weeks before moving to another. You can also add a few probiotic foods to your diet meanwhile.
How to Prevent Constipation?
Do you know what is better than taking probiotics for constipation?
You got it right, preventing constipation!
Doctors suggest a fiber-rich diet, including all micro and macronutrients, to keep your GI tract healthy. Make sure to eat fruits, fibers, drink enough water, probiotic supplements, and apple juice to prevent constipation. Incorporate soluble and insoluble fibers in your diet to ensure smooth GI movement. Soluble fibers make your stool softer, while insoluble fibers add weight to push them through the intestine. Stress and anxiety may also cause constipation. So, try to avoid stress or consult a relevant specialist at the earliest opportunity.
How to Take Yogurt for Constipation?
You can take yogurt for constipation any time of the day. It is a simple food; you can easily find it at any grocery store. Here’s how to take yogurt for constipation.
Eat as Snack
You may eat yogurt for constipation as a snack in the morning or the evening. It is recommended to take yogurt in the morning with breakfast.
Many people add a mashed banana to yogurt to improve their GI motility. However, you must remember that green bananas are associated with causing constipation, so they are not a good choice. Mash a yellow or brown banana and mix yogurt in it. Eat this mixture once or twice a day.
Mix Psyllium Husk
Mixing Psyllium husk with yogurt is also a good choice to improve GI motility. Psyllium Husk is a rich source of fiber, while yogurt contains probiotics. It makes the perfect recipe for immediate constipation relief.
The Bottom Line
Constipation is a serious problem due to changes in GI motility that may lead to discomfort. It results from a low amount of fiber in the diet, leading to issues in absorption in the small intestine. Probiotics are considered adequate to improve the GI microbiome and keep the gut healthy. Yogurt also contains many probiotics that help maintain a healthy gut biome. Yogurt with Psyllium husk or banana is a suitable choice for immediate constipation relief.
What kind of yogurt is good for constipation?
Experts say that you can use any kind of yogurt for constipation as they contain probiotics. You can also find a variety of probiotic-rich yogurt options that have a higher number of probiotics.
Does yogurt loosen stools?
Probiotics in yogurt are good bacteria that maintain the microbiome in your body and contribute to easy defecation. They soften stools and improve GI motility to relieve constipation.
Can too much yogurt constipate you?
Always make sure to not overdo any remedy and use only enough to relieve the problem. Large quantities of dairy products have been reported to cause constipation in many people.
Meet me; I am Paulina Zaniewska, who’s more hooked on providing the best health blog. I’ve always been so determined to compete as a nutritionist, and here I am, done with a Master’s in food technology. My brilliant performance throughout encouraged me to help people.