Constipation occurs when you body lacks one or more of several elements that keep your intestinal tract healthy. Your stool moves through your gastrointestinal tract with the help of adequate hydration, exercise and fiber. The combination of these three factors can keep your intestinal tract healthy and your stools soft. Chronic constipation can lead to diverticulosis, polyps, hemorrhoids, bloating and discomfort. Adding pumpkin to your diet can help to increase your fiber intake and reduce your potential for suffering from constipation.
Fiber
One cup of canned pumpkin contains 7.1 g of dietary fiber, according to Jackson GI Medical. Fiber is important, not only for your colon health to prevent constipation, but also to help prevent heart disease, type 2 diabetes and diverticular disease, according to the Harvard School of Public Health. Adults should get at least 20 g of fiber per day from what they eat, not from supplements, but most Americans only eat 15 g of dietary fiber each day.
Fiber Type
Of the 7.1 g of fiber in canned pumpkin, 6.1 g are insoluble fiber and 1 gram is soluble fiber, according to Jackson GI Medical. Insoluble fiber increases the bulk in your stool, making it move through the intestinal tract more easily. A bulky stool is also easier to pass and reduces your chances of constipation, according to MayoClinic.com. Soluble fiber plays an important role in reducing your cholesterol levels and helps to control your blood sugar.
Nutrients
Adding pumpkin to your diet will yield other benefits to your overall health. According to the University of Illinois Extension, the bright orange color of the vegetable lets you know that the vegetable is high in beta-carotene, a very important antioxidant. Beta-carotene helps convert vitamin A in the body, helps reduce the risk of developing certain cancers and offers some protection against heart disease. One cup of cooked pumpkin also contains 37 mg of calcium, 22 mg of magnesium and 2 grams of protein packed into 49 calories.
Options
In addition to increasing fiber in your diet, there are other lifestyle changes that will help reduce your potential for suffering from constipation. MayoClinic.com recommends that you also increase your fluid intake and get regular exercise. Set aside enough time to use the bathroom and do not ignore the urge to have a bowel movement. The longer the stool is in the large intestine, the more water is removed and the harder the stool becomes. It is also important to address any other underlying reason for the constipation, such as pelvic floor dysfunction or medication you may be taking.
