Four million Americans suffer from constipation every year, according to the National Digestive Diseases Information Clearinghouse. In most cases, an unhealthy diet is the cause of constipation. Hummus, a smooth mixture of chickpeas, olive oil, lemon and spices is a good addition to any diet and may help relieve constipation.
Constipation
Constipation occurs when food waste moving through the large intestine is slowed. When the waste moves slowly, the intestine has more time to absorb excess water. The waste becomes hard and dry, making it even more difficult for you to eliminate.
Causes
Poor diet is the common cause of constipation, according to the National Digestive Diseases Information Clearinghouse. The kind of diet that can lead to constipation lacks fiber and has excess fat. The two types of fiber, soluble and insoluble, found in plant-based foods help to keep your digestive system healthy and regular. High-fat foods including dairy, meat and eggs can lead to constipation. Hummus is a low-fat food that has a healthy amount of dietary fiber.
Hummus, Fiber and Constipation
The main ingredient in hummus is chickpeas. These are a good source of fiber. In fact, one cup of cooked chickpeas has 12.5 g of dietary fiber. A large amount of fiber in the diet helps to bulk up stools, making them easier to pass. Soluble fiber, like that in chickpeas, also absorbs water. This makes for a softer mass of waste that your intestine can more easily pass through and excrete.
Recommendations
The Mayo Clinic website recommends that men ages 50 and under consume 38 g of fiber per day. After 50, they should get 30 g per daily. Women 50 and under should get 25 g daily. Women older than 50 should get 21 g per day.
