Study Finds Mediterranean or Plant-Based Diets May Help Reduce Risk of Chronic Constipation in Middle- and Older-Age Adults
Yes! Research suggests that Mediterranean and plant-based diets may help reduce the risk of constipation, particularly as people age. Here’s what the evidence shows and why these diets may be beneficial:
Key Findings:
- Higher Fiber Intake: Both Mediterranean and plant-based diets emphasize fruits, vegetables, whole grains, legumes, nuts, and seeds, all of which are rich in dietary fiber. Fiber adds bulk to stool and promotes regular bowel movements.
- Healthy Fats: The Mediterranean diet includes olive oil and omega-3s (from fish, nuts), which may improve gut motility and reduce inflammation in the digestive tract.
- Prebiotics & Probiotics: Fermented foods (like yogurt, kefir) and fiber-rich plants support gut microbiome health, aiding digestion.
- Hydration: These diets encourage high water intake (from soups, fruits, and vegetables), which softens stool.
Evidence from Studies:
- Mediterranean Diet & Constipation:
- A study in The American Journal of Clinical Nutrition (2020) found that older adults following a Mediterranean diet had better bowel movement frequency and softer stools.
- Another study linked high olive oil consumption to improved gut transit time.
- Plant-Based Diets & Gut Health:
- Research in Nutrients (2021) showed that vegetarians and vegans had lower constipation rates due to higher fiber intake.
- A meta-analysis found that plant-based diets increase beneficial gut bacteria, which aid digestion.
Why It Matters for Aging Adults:
- Age-Related Slowing of Digestion: As people get older, gut motility decreases, and medications (like opioids or diuretics) can worsen constipation.
- Chronic Constipation Risks: Linked to hemorrhoids, diverticulosis, and even colorectal issues over time.
Practical Tips to Prevent Constipation:
✔ Increase Fiber Gradually (25–30g/day) – beans, oats, berries, flaxseeds.
✔ Stay Hydrated – water, herbal teas, watery fruits (melon, cucumbers).
✔ Include Healthy Fats – olive oil, avocados, nuts.
✔ Exercise Regularly – walking stimulates bowel movements.
✔ Probiotic Foods – yogurt, sauerkraut, kimchi.
Caveats:
- Too much fiber too quickly can cause bloating; increase intake slowly.
- Some plant-based foods (like bananas or white rice) may be binding if not balanced with enough water.
Switching to a Mediterranean or plant-based diet can be a natural, effective way to prevent constipation as you age, thanks to their high fiber, hydration, and gut-friendly nutrients.
Reference:
https://www.drugs.com/news/mediterranean-plant-based-diets-could-lower-risk-constipation-125851.html
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