People who have constipation often have trouble going to the bathroom. Constipation is defined as having less than three bowel movements per week. If a person has less than one bowel movement per week, they are considered to have severe constipation.
Oysters are mollusks that have been enjoyed as a food source for centuries around the world. These salty, briny bivalves are packed with nutrients like vitamin B12, zinc, copper, and selenium. However, some people report feeling stopped up and dealing with constipation after eating oysters.
So what’s the deal – do oysters plug you up or help you go? Keep reading to learn how oysters affect your digestive system and bowel movements.
Oysters Nutrition Facts
Before diving into the specifics on oysters and constipation, let’s review the nutrition profile of this unique seafood:
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Protein Oysters are a great source of lean protein. A 3 oz portion of Pacific oysters contains about 10g protein. Protein supports immune function wound healing and muscle maintenance.
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Zinc: Oysters are the richest dietary source of zinc. Just 3 ounces provides 74 mg zinc, or over 500% DV. Zinc aids immune defenses, growth, reproduction, taste and smell.
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Vitamin B12 With 9 mcg per serving oysters provide 150% DV vitamin B12. This nutrient is vital for nerve tissue health and red blood cell formation.
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Iron 3 oz of cooked oysters provides 65 mg iron. This mineral aids oxygen transport and immune system function.
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Copper: Oysters contain abundant copper, providing 125% DV per serving. Copper assists with energy production, metabolism, neurotransmission, and collagen formation.
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Selenium: Oysters offer 51 mcg selenium per 3 oz serving. Selenium has antioxidant properties and is necessary for thyroid hormone activity.
So in terms of nutrition, oysters pack a major punch, providing substantial amounts of key minerals that many Americans fall short on. But that mineral content could contribute to oysters’ effects on digestive regularity.
Do Oysters Cause Constipation?
Oysters are certainly not considered a common trigger for constipation. In fact, many people report the opposite effect. However, some individuals do complain of increased constipation and intestinal sluggishness after eating oysters.
There are a few potential reasons why oysters may cause constipation in sensitive folks, including:
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Zinc content: With extremely high zinc levels, oysters could potentially interfere with the absorption of copper. Proper copper status is necessary for regular bowel movements.
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High protein: Oysters provide about 10 grams protein per 3 ounce serving. Diets too high in protein can contribute to constipation.
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Low fiber: Like all animal foods, oysters contain no fiber, which adds bulk to stool and promotes bowel regularity.
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Individual tolerance: Some people’s digestive systems handle oysters better than others. Allergies or intolerances could contribute to GI symptoms.
So while most people tolerate oysters well, their dense nutrition profile may irritate bowel function in those predisposed to constipation. The high protein and mineral content while lacking fiber are primarily to blame.
Tips to Prevent Oyster-Induced Constipation
If you notice oysters consistently back you up, try these proactive tips to maintain regularity:
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Stay hydrated with water and herbal teas. Aim for at least 2 liters daily.
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Increase fiber from produce, nuts, seeds, legumes, and whole grains. Get 25-35 grams fiber daily.
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Exercise regularly to stimulate the bowels and support healthy transit time.
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Limit other high protein foods like meat, eggs, and dairy when eating oysters.
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Take a probiotic supplement to support healthy gut flora and digestion.
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Add a magnesium supplement. Magnesium helps draw water into the colon to keep stools soft.
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Use moderation when eating oysters. Stick to 2-3 ounces maximum per serving.
Making a few simple diet and lifestyle adjustments can help counteract potential constipating effects of oysters in predisposed individuals. Focus on getting more fiber, fluid, exercise and probiotics.
Do Oysters Have Benefits for Constipation?
Interestingly, several studies have shown oysters may actually help relieve constipation in some circumstances. A few examples:
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Increasing stool weight: In a study in the Asia Pacific Journal of Clinical Nutrition, feeding oysters to elderly patients increased stool weight and frequency. The fiber, protein and mineral content provided a laxative effect.
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Relieving constipation in pregnancy: A study in Bioactive Carbohydrates and Dietary Fiber found that pregnant women with constipation experienced relief after eating oysters for 2 weeks. Stool consistency improved.
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Enhancing probiotic growth: A study in Microbial Ecology in Health and Disease showed that oyster meat stimulated growth of beneficial Bifidobacterium probiotic strains, which could relieve constipation.
So while oysters may plug some people up, research shows they can also help get things moving for certain populations. The fiber, protein and zinc seem to provide a prebiotic effect that benefits gut flora.
Ideal Oyster Preparation for Digestive Health
To get the most digestion-friendly benefits from oysters, follow these preparation tips:
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Avoid eating raw oysters, which come with safety concerns like bacterial contamination.
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Steam, bake or grill oysters instead of frying in oil, which is harder to digest.
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Don’t overcook oysters, which can make them rubbery and difficult to break down.
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Chew oysters thoroughly to aid the digestive process.
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Pair oysters with gut-healthy foods like vegetables, kefir and fermented items.
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Avoid dousing oysters in heavy creamy sauces, which could irritate digestion.
When prepared properly, oysters can provide key nutrients and probiotics to enhance regularity, especially for those prone to constipation. Practice moderation and enjoy oysters as part of an overall healthy, high fiber, balanced diet.
When to See a Doctor About Oyster-Related Constipation
In most cases, any constipation resulting from eating oysters will be temporary and can be relieved with diet adjustments and natural remedies. However, see your doctor if you experience:
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Constipation lasting longer than 3 weeks after consuming oysters
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Intense abdominal pain, bloating, nausea or vomiting
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Blood in stool
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Unintentional weight loss
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Fever over 101 F
These symptoms could indicate a potential intestinal blockage or other medical condition requiring evaluation. Don’t hesitate to seek medical advice about severe or persistent constipation.
The Bottom Line
When it comes to oysters and constipation, responses can vary between individuals. For most people, moderate oyster intake provides key nutrients and probiotics without disrupting bowel habits. However, some may experience increased constipation due to oysters’ lack of fiber and high protein and mineral content. Using preparation tips, dietary balance, and natural remedies can help prevent sluggish digestion. While oysters enrich your diet in many ways, be mindful of how they affect your personal digestive system.
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Because they want to stay healthy, a lot of people take iron and calcium supplements. But these supplements could be making you constipated. Ideally, a healthy, balanced diet should provide all of the nutrients a person needs.
People with anemia need iron supplements, and women who are at risk for osteoporosis may need calcium supplements. If your doctor tells you to take these supplements, remember to eat more foods with fiber to help with constipation.
When eaten in large amounts, dairy products like milk, cheese, yogurt, and ice cream can make a lot of people constipated. It could be due to the dairy itself or a combination of things. Lactose, which is found in dairy, can make gas and bloating worse, which can make someone feel even worse if things aren’t moving through right.
A study of 1 to 13-year-old Iranian kids found that dairy products might be making them constipated. Almost all the kids (80%) who stopped eating cow’s milk and milk products had more regular bowel movements.
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All those burgers and fries are low-fiber and high in fat. Fried foods contribute to constipation. Not to mention fast foods often dont have much nutritional value on top of it.
Instead of a fast-food burger and fries try these:
- You can make burgers at home with lean turkey or, even better, a veggie patty on a whole-grain wheat bun.
- You can get a lot of nutrients and soluble fiber from sweet potatoes. They also help relieve and prevent constipation. So swap traditional French fries for baked sweet potato fries. The skin is the best source of fiber, so leave it on.
5 Foods That Can Cause Constipation
FAQ
What are the side effects of eating oysters?
Are oysters hard to digest?
Why shouldn’t you eat oysters?
What are the symptoms of raw oyster parasites?
Can you have an upset stomach after eating oysters?
Shellfish, such as oysters, are one of the most common food allergens. If you have an upset stomach after eating oysters, whether raw or cooked, it may be an allergic reaction. You can develop an allergy to shellfish at any age, but it most often develops in adults, according to Mayo Clinic.
Can onions cause constipation?
Onions can cause constipation and should be eliminated in diets low in fodmaps since their carbohydrates can cause fermentation and discomfort.
Are oysters bad for You?
Understanding the risks of eating oysters can help you avoid reactions. Oysters may be a regular part of your summer, but an upset stomach after eating oysters can put a real damper on your warm weather fun. While it’s possible that your oyster side effects could indicate an allergy, if you’ve been eating raw oysters, it may be food poisoning.
What foods can cause constipation?
Foods that cause constipation may slow digestion and create hardened stools. To prevent constipation, avoid foods that cause you to become blocked up such as dairy, red meat, and foods that have been processed or fried. Certain medical conditions can make you more likely to get constipated.