Can food be medicine? Sometimes, yes. In recent years, it has become clear that what you eat can help prevent or reverse some health problems, especially long-term constipation.
Constipation is a symptom, not a disease. There are some serious medical conditions that can cause chronic constipation. Make sure you see your doctor for a medical evaluation. You might find help on the shelves of your grocery store if you are healthy and want safe and effective long-term relief from chronic constipation. Hundreds of foods and plant-based fiber products are available to relieve constipation — naturally.
Dietary fiber refers to the edible parts of plants or carbohydrates that cannot be digested. Fiber is in all plant foods, including fruits, vegetables, grains, nuts, seeds, and legumes. A type of fiber called chitin can also be found in the shells of crab, lobster, and shrimp.
As a constipation sufferer, you’ve likely tried many remedies to get things moving again. From fibers to laxatives, the options abound. But what about shrimp? This popular shellfish is nutritious and delicious However, can it also ease constipation woes? Or might it make matters worse? Let’s explore the potential pros and cons of eating shrimp when constipated.
What is Constipation?
Before analyzing shrimp, let’s review constipation. Constipation refers to infrequent, difficult bowel movements. Specifically, less than 3 stools per week is considered constipation. Other symptoms include hard, dry stools, straining, bloating, and a sense of incomplete evacuation after using the bathroom.
Many factors can trigger constipation, like low fiber diets, dehydration, inactivity, medications and certain illnesses. But the good news is constipation can often be improved through diet and lifestyle changes. Could shrimp be part of the solution? Let’s find out.
Can Shrimp Help Relieve Constipation?
At first glance, shrimp seems a promising constipation aid Here’s why some believe it may help
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High Protein – Shrimp contains lots of protein, which may soften stools. Foods with quality protein help move things along.
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Low Fat – Unlike fatty red meats that can worsen constipation, shrimp is low in fat. Less fat makes food easier to digest.
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Shell Fiber – Shrimp shells provide insoluble fiber which adds bulk to stools.
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Laxative Minerals – Shrimp contains minerals like magnesium that help draw water into the intestines.
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Laxative Effects – Anecdotal reports claim eating shrimp induces bowel movements.
With protein, fiber, minerals and potential laxative effects, shrimp seemingly offers much constipation relief potential. But there’s more to the story.
Potential Drawbacks of Shrimp for Constipation
Despite the promising aspects, shrimp still carries some constipation risks. Here are a few reasons shrimp may hinder bowel movements:
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Allergies – Some people are allergic to shellfish. Allergic reactions can trigger constipation.
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High Cholesterol – Shrimp’s cholesterol content may slow digestion.
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Sulfite Sensitivity – Added sulfites in shrimp could worsen symptoms for some.
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High Sodium – Frozen and processed shrimp often contains lots of sodium, leading to dehydration and constipation.
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Texture Issues – For some, shrimp may be difficult to properly digest.
So while shrimp has pros, it also has cons. The high cholesterol, sodium, and potential allergies or digestibility issues may outweigh the benefits of its protein, minerals and fiber.
Better Shellfish Alternatives for Constipation
Rather than shrimp, consider these ideas for safer shellfish options:
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Canned Oysters – Provide zinc, magnesium and iron without high cholesterol. Choose low-sodium options.
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Squid – Contains fiber with lower fat than shrimp. Watch sodium content.
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Mussels – Offer protein, fiber, magnesium and iron. Avoid added salt or oil.
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Crab – Provides magnesium. Opt for fresh over imitation crab meat.
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Lobster – High in protein, low in fat. Pick small amounts of lobster meat.
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Clams – Load up on key minerals. Steer clear of heavy breading or frying.
Other Constipation-Busting Foods
Beyond shellfish, a wide array of foods can stimulate bowel movements. Some top picks include:
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Prunes – Provide natural laxative sorbitol.
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Beans – Pack lots of soluble fiber.
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Lentils – Offer insoluble fiber to aid elimination.
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Sweet Potatoes – Contain potassium to help hydration.
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Chia Seeds – Expand in the gut to move stool.
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Coffee – Boosts motility.
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Pineapples – Bromelain enzymes reduce inflammation.
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Apples – Sorbitol laxative effects.
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Spinach – Magnesium gets things moving.
Lifestyle Tips for Constipation Relief
Diet isn’t the only remedy for constipation. Lifestyle strategies can also help get your system back on track. Try incorporating more:
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Exercise – Stimulates the bowels and relieves stress.
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Water – Prevents dehydration and softens stool.
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Probiotics – Support healthy gut flora.
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Sleep – Allows the body to repair digestive issues.
Along with eating right and lifestyle tweaks, give your bowels sufficient time first thing in the morning to awaken digestive muscles. Don’t delay when you feel the urge to go. With patience and care, your system can regain its rhythm.
The Verdict on Shrimp
If you love shrimp, a small serving may be harmless for some when constipated. But this controversial shellfish should not be relied on as a remedy. Instead, troubleshoot the root cause of your constipation through diet improvements, lifestyle changes, hydration and patience. Listen to your body’s signals and be kind to your digestive system. With time, you’ll get back on track!
Frequently Asked Questions
Still have questions about shrimp for constipation? Here are some common concerns:
Is eating shrimp with the shells on better for constipation?
Potentially. The shells add additional insoluble fiber. But shells also present a choking risk if not chewed thoroughly.
Can I eat shrimp if I have diarrhea, not constipation?
No. Shellfish like shrimp should be avoided during diarrhea episodes. High protein foods can make diarrhea worse.
Are shrimp high in mercury or other contaminants?
Shrimp contain low mercury levels. But pollution can contaminate waters where shrimp are farmed. Moderation is key.
Is shrimp paste or dried shrimp helpful for constipation?
No. Processed forms like paste or dried shrimp are high in sodium. They also lack the moisture needed to soften stools.
What about shrimp fried rice or shrimp scampi?
Avoid heavy, greasy shrimp dishes. The fat and sodium content of fried rice or buttery scampi can worsen constipation.
Can I eat shrimp if I have a seafood allergy?
No. Those with shellfish or iodine allergies should not consume shrimp. An allergic reaction could trigger severe constipation.
Is shrimp high in iodine? Could that impact my thyroid?
Yes, shrimp contains high iodine levels. If you have thyroid issues, check with your doctor about safe serving sizes or avoiding shrimp entirely.
The bottom line – while shrimp boasts some nutritional aspects that may aid constipation relief, there are safer, more reliable options. Your best bet is focusing on high fiber plant foods, probiotics, exercise and fluids. Listen to your body and be patient – you’ll get back on track!
Soluble vs. Insoluble Fiber
Soluble fiber partly dissolves in water, creating a gel-like substance that helps lower cholesterol. Sources of soluble fiber include oats, barley, rye, beans, oranges, and apples.
Insoluble fiber remains more intact as it passes through the digestive system. That makes insoluble fiber especially helpful in preventing or easing constipation. Insoluble fiber may also help with weight loss by making meals seem more filling without adding calories. Sources of insoluble fiber include wheat, brown rice, celery, carrots, nuts, and seeds.
Foods can contain both soluble and insoluble fiber.
Which type of fiber is better to ease constipation? Go for whole-grain breads, cereals, and pastas. Cereal fibers generally have cell walls that resist digestion and retain water within the cellular structures. Wheat bran can be highly effective as a natural laxative.
Eat plenty of fresh fruits, vegetables, and legumes such as beans and lentils. Citrus fruits and legumes contain fiber, which helps colonic flora grow. This makes stools heavier and more bacterial. Encouraging the growth of certain bacteria in the colon may help promote a healthy intestine.
The US Department of Agriculture’s Dietary Guidelines for Americans, 2020–2025 say that more than 90% of women and 2097% of men do not meet the recommended daily amounts of fiber. Â Women younger than 51 should aim for 25 grams of fiber daily. Men younger than 51 should aim for 38 grams of fiber daily. Women 51 and older should get 21 grams of fiber daily. Men 51 and older should get 30 grams daily. Â.
For adults, the Dietary Guidelines for Americans, 2020-2025 recommends between 2 and 4 cups of vegetables and 1. 5 and 2. 5 cups of fruit daily depending on the total number of calories needed in a day. Fiber-rich fruits and vegetables include apples, oranges, broccoli, berries, pears, peas, figs, carrots, and beans. Â Some people get stomach cramps and gas when they increase their intake of fiber. Change your diet gradually and increase fluids to reduce discomfort.
Prunes contain sorbitol, which has a natural, laxative effect in the body. Prunes, which are just dried plums, also have a lot of antioxidants that fight disease and both soluble and insoluble fiber. One cup of pitted, uncooked prunes contains 12 grams of fiber. Three dried plums have 2 grams of fiber.
Its best to get fiber from food. But if you can’t eat enough vegetables and fruits, try foods that have psyllium seed husk, bran, and methylcellulose in them. If thatâs still not working, then opt for fiber supplements. Examples include psyllium, methylcellulose, wheat dextrin, and calcium polycarbophil. With psyllium powder, mix the powder in a glass of water one to three times daily. Fiber must have water in order to sweep the colon and move the stool out of your body. Be sure to drink enough water along with this psyllium powder drink. The drink may cause you to feel bloated until you get used to the fiber.
When Fiber Doesnât Work for Ending Constipation
A high-fiber diet ends chronic constipation for many people. But those who have slow transit or pelvic floor dysfunction may respond poorly to increased dietary fiber. If you have a change in frequency of bowel movements and develop acute constipation, talk to your doctor. The constipation could be caused by an underlying medical condition.