Constipation can be an uncomfortable topic to discuss, yet it affects millions of Americans of all ages at any given time and may indicate that something else is going on. Understanding whether certain foods can help, if others should be avoided, or if additional treatments are necessary is key to managing constipation. Popcorn, in particular, is often discussed as a potential remedy. Let's explore how certain foods, like popcorn, might play a role in relieving constipation and whether other treatments should be considered.
What is constipation?
According to the National Institute of Diabetes, Digestive and Kidney Diseases, constipation is defined as three or fewer bowel movements per week that are hard, may be difficult to pass, or leave you feeling like your bowels are not completely emptied. Chronic constipation affects roughly 15% of Americans and may signal a variety of health concerns, including but not limited to:
- Colon cancer
- Diverticulitis
- Motility disorders
- Irritable bowel syndrome
- Bowel obstruction
- Prolapsed rectum
However, most cases of constipation are typically related to diet, such as low fiber intake, inadequate hydration, or certain food allergies.
Types of constipation
There are several types of constipation, which can be broken down into the following categories:
Can popcorn make you poop?
Dietary fiber is the non-digestible part of plant foods that helps with bowel regularity, among other potential health benefits like increasing fullness and contributing to blood sugar control. Dietary fiber consists of two types of fiber: soluble and insoluble fiber.
Soluble fiber is a type of fiber that gels in water and is associated with contribution to cholesterol and blood sugar level management and helps soften the stools. It can be found in foods like oats, whole grains, apples, and beans, among others.
On the other hand, insoluble fiber helps add bulk to stool and thus promotes regularity and the sensation of fullness as fiber expands when it interacts with liquid. It can be found in food such as nuts, vegetables, legumes, whole grains, and specific foods like popcorn.
Popcorn is a source of dietary fiber as it contains about 1 g of total fiber per cup, and a typical serving of popcorn is 3–5 cups. Given its fiber content, popcorn may be one of the options to help increase dietary fiber intake, potentially preventing or relieving constipation.
However, popcorn is also typically high in salt and fat from added butter or oils. If you seek a more balanced option low in salt and fat, try air-popped popcorn, as air-popping uses no oil. Add a small amount of melted butter, plant-based butter, or oil for added flavor, and try enjoying it with salt-free spices like chili powder, cayenne pepper, or nutritional yeast.
Can eating too much popcorn cause constipation?
Generally speaking, higher fiber intake is likely beneficial for the average healthy adult as many Americans only get 16 grams daily — half of their overall needs. Dietary fiber recommendations generally vary by age, sex, and life stage.
However, too much insoluble fiber, in particular, may cause stool to become too bulky and difficult to pass, worsening constipation. Further, if eating adequate amounts of fiber is not helping relieve your constipation, something else may be going on, and you should seek medical attention.
Foods for constipation relief
While popcorn is a source of fiber, there are plenty of other fiber-rich foods that may help with constipation relief.
Foods to limit for constipation
While high-fiber foods can help relieve constipation, certain foods may worsen symptoms. Low-fiber, high-fat, or highly processed foods, such as fast food, cheese, and pastries, can slow digestion and contribute to constipation. Additionally, salty foods like chips or cured meats may lead to dehydration, making stools harder and more difficult to pass.
While these foods are okay to consume in moderation for most healthy individuals, those struggling with constipation may want to limit them further to help normalize their bowel movements.
How to relieve constipation
While including more dietary fiber and limiting certain foods may help with constipation, other lifestyle factors may help reduce constipation symptoms. According to U.S. government authorities, the following may help with constipation relief:
- Maintain adequate hydration.
- Engage in regular physical activity
- Try bowel training — trying to train your body to have a bowel movement at the same time every day.
- Review your supplements or medications with your doctor, as some may cause constipation.
- In more severe cases, your healthcare provider may suggest trying medication, fiber supplements, stool softeners, osmotic laxatives, or stimulant laxatives if lifestyle strategies aren't working.
When to seek medical attention
If your constipation is persistent, lifestyle strategies like certain dietary choices and exercise aren't working, or your constipation is getting worse, you should seek medical attention. Avoid adjusting or stopping any medications without consulting your doctor first.
If you are experiencing any other symptoms like severe abdominal pain, vomiting, or blood in the stool, seek medical attention immediately.
When constipation is ongoing, there may be other underlying health concerns causing constipation, so it's essential you seek help from a healthcare provider to rule out any other possible medical conditions.
FAQ
Is popcorn like a laxative?
No, popcorn is not like a laxative. Popcorn is high in fiber, but fiber does not act in the body like a laxative. Fiber helps bulk and soften stool, whereas laxatives help promote bowel movements and help you pass stool. Laxatives may have other impacts on the body if overused, such as diarrhea.
Can popcorn cause loose bowels?
As popcorn is high in insoluble fiber, which typically bulks stools, it is unlikely to cause loose bowels when consumed in recommended amounts. However, in some cases, too much fiber in the diet may lead to diarrhea. Typically, most Americans do not meet their daily fiber needs. When increasing fiber intake, increase it gradually to reduce the likelihood of potential side effects.
Can popcorn upset your stomach?
High amounts of any food high in fiber may cause temporary stomach upset. A typical standard serving size of popcorn is unlikely to cause an upset stomach for the average healthy adult. Popcorn high in salt and fat may likely upset your stomach more than air-popped popcorn with less fat or sodium.
Is microwave popcorn good for constipation relief?
Microwave popcorn may help relieve constipation as it is high in fiber. Choose a product that is low in fats and salt, as high-fat and high-sodium foods may worsen constipation.
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Foods high in fiber may help relieve constipation.
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Other considerations for constipation relief include adequate fluid intake, regular exercise, bowel training, and fiber supplements.
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If constipation persists, you may need to consider a laxative. Always talk to your healthcare provider prior to trialing a laxative.
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Constipation could be a sign of an underlying health issue. Speak to your doctor if symptoms persist or worsen.
7 resources
- USDA. Snacks, popcorn, air-popped.
- National Institute for Diabetes, Digestive and Kidney Diseases. Definitions & facts for constipation.
- National Institute for Diabetes, Digestive and Kidney Diseases. Treatment for constipation.
- American Journal of Lifestyle Medicine. Closing America’s fiber intake gap.
- Stat Pearls. Constipation.
- Stat Pearls. Laxatives.
- Mayo Clinic. Nutrition and healthy eating.
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Comments
1. Apples
2. Flax seeds
3. Kiwi
4. Prunes
5. Pears
6. Beans
7. Rhubarb
8. Artichokes
9. Kefir
10. Figs
11. Sweet potatoes
12. Lentils
13. Chia seeds
14. Avocados
15. Oats