Young or old, we can all suffer from hard stool and slow transit time. A constipation drink would be an easy fix. 

But first, what’s really going on? 

Constipation is usually characterized by fewer than three bowel movements each week. With such slow transit time, you may also find that stool is hard, shaped like small lumps, cracked, or painful to pass.

Since stool is formed in the gut, it may come as no surprise that there is a relationship between gut health and constipation. Often, the bacteria you harbor in your gut - otherwise known as the gut microbiome - can cause or relieve signs of constipation. 

Here’s how it works…

Generally speaking, good bacteria keep digestion chugging along and bowel movements regular. Alternatively, unfriendly bacteria can slow things down. 

The best foods to soften stool and relieve constipation 

If we know that friendly bacteria help to keep bowel movements regular and stool soft, then we want to make sure that we feed these bacteria. This way, they can thrive. 

Most good gut bacteria that support digestion are fiber-loving. This means that when you eat a high-fiber and plant-based diet, you’re not only feeding yourself. You are feeding your good gut bacteria too!

Vegetables, fruits, legumes, and whole grains contain a lot of prebiotic fiber. Here are some examples of foods that you can bring into your family’s diet if constipation is an ongoing problem:

• Vegetables such as broccoli, carrots, green peas
• Fruits such as peaches, pears, plums, apples, berries, oranges
• Whole gains such as oatmeal, whole wheat bread and past
• Legumes such as lentils, chickpeas, black beans

Fructooligosaccharides (FOS) are prebiotic, complex sugars that are found in many plant-based foods, such as:

• White onion
• Garlic
• Jerusalem artichoke
• Scallion
• Leek
• Nectarine
• Pear
• Raspberry
• Watermelon [1]

It’s worth noting that FOS sugars can feed good gut bacteria, like Bifidobacterium [2]. And for some people, FOS can even help to relieve constipation [3], [4], [5], [6].

If you want to track the impact that diet and plant foods can have on your family gut health, then we recommend gut testing with Tiny Health. 

With gut health testing, you can get in-depth insight into exactly which plant foods may give you the relief that you’re looking for.

When you’re on the go, reach for a constipation drink

Vitaminis Gut Health juice shot is more than a constipation drink. 

Yes, it’s smartly formulated with probiotics and fiber to promote regularity. But that’s not all. 

If you take a close look at its ingredients, you’ll find that each juice shot contains prebiotic pear juice, banana puree, non-GMO soluble corn fiber, and blueberry juice. It even contains a probiotic called Bacillus coagulans SNZ 1969, which may improve intestinal motility. 

…and increase the frequency of bowel movements [7]. 

(Goodbye constipation!) 

Most importantly, the prebiotic fiber in Vitaminis Gut Health juice shot can get rid of bloating and reduce inflammation by doing what plant fiber does best: Feeding the microbiome. 

And taking your family’s gut health to the next level. 

References

1. Jovanovic-Malinovska, R., Kuzmanova, S. and Winkelhausen, E. (2014) “Oligosaccharide profile in fruits and vegetables as sources of prebiotics and Functional Foods,” International Journal of Food Properties, 17(5), pp. 949–965. Available at: https://doi.org/10.1080/10942912.2012.680221. 

2. Sabater-Molina, M. et al. (2009) “Dietary Fructooligosaccharides and potential benefits on Health,” Journal of Physiology and Biochemistry, 65(3), pp. 315–328. Available at: https://doi.org/10.1007/bf03180584. 

3. Souza, D. et al. (2018) “Randomized, double-blind, placebo-controlled parallel clinical trial assessing the effect of Fructooligosaccharides in infants with constipation,” Nutrients, 10(11), p. 1602. Available at: https://doi.org/10.3390/nu10111602. 

4. Buddington, R. et al. (2017) “Oligofructose provides laxation for irregularity associated with low fiber intake,” Nutrients, 9(12), p. 1372. Available at: https://doi.org/10.3390/nu9121372. 

5. Antje Micka, Anne Siepelmeyer, Anja Holz, Stephan Theis & Christiane Schön (2017) Effect of consumption of chicory inulin on bowel function in healthy subjects with constipation: a randomized, double-blind, placebo-controlled trial, International Journal of Food Sciences and Nutrition, 68:1, 82-89, DOI: 10.1080/09637486.2016.1212819

6. De Vries, J. et al. (2019) “Effects of β-fructans fiber on bowel function: A systematic review and meta-analysis,” Nutrients, 11(1), p. 91. Available at: https://doi.org/10.3390/nu11010091. 

7. Kang, S. et al. (2021) “Spore-forming bacillus coagulans Snz 1969 improved intestinal motility and constipation perception mediated by microbial alterations in healthy adults with mild intermittent constipation: A randomized controlled trial,” Food Research International, 146, p. 110428. Available at: https://doi.org/10.1016/j.foodres.2021.110428.