The National Digestive Diseases Information Clearinghouse, NDDIC, indicates that over 4 million people in America suffer from "frequent constipation," and that nationwide, doctors see patients complaining of constipation about 2.5 million times each year. Although popcorn can be a high fat food if prepared improperly, the natural fiber and whole-grain properties of popcorn may help your digestive system. Always ask your doctor for her recommendations on treating occasional or frequent constipation.
Constipation
Constipation occurs more frequently in women, after a surgical procedure, during pregnancy and in people over 65, according to the NDDIC. Constipation occurs because either the amount of water your colon absorbs is too high or the contractions of your colon are too slow. If you have inadequate fiber in your diet, take certain prescription or non-prescription medications, or lead a sedentary lifestyle, you may be more likely to suffer from constipation. Serious reasons for constipation include irritable bowel syndrome, laxative abuse or diseases of the intestinal system.
Fiber Requirements
The NDDIC lists low-fiber consumption on the top of the list for reasons people suffer from constipation. Women over 50 need 21 g of fiber, while a woman between 19 and 50 requires 25 g of fiber per day. Men older than 50 need 30 g of fiber, and adult men under 50 need to each 38 g of fiber each day, according to the American Academy of Family Physicians. The academy recommends eating popcorn for its fiber content.
Popcorn Fiber and Nutrients
Popcorn makes a healthy, low-calorie, fibrous snack. A 2½ cup serving of air-popped popcorn has 77 calories, 15.6 g of carbohydrates, 2.6 g of protein and 2.9 g of dietary fiber. The fiber in 2½ cups equates to 12 percent of your intake if your goal is to eat 25 g of fiber a day, and 8 percent, if you eat 38 g of fiber each day. Microwave popcorn and popcorn you cook on your home stove have similar fiber concentrations. However, oil-popped pop corn has 100 calories per 2½ cups, and microwave popcorn has 80 calories in the same amount, according to the USDA Nutrient Data Laboratory.
Strategies and Considerations
If you use popcorn to combat constipation, prepare the popcorn in an air-popper to keep the fat and calories low. Alternately, use olive oil to pop corn at home, because olive oil contains healthy monounsaturated fatty acids. In the past, doctors advised suffers of diverticulosis to avoid popcorn in their diet; however, a publication from the NDDIC indicates that most diverticulosis suffers can safely eat popcorn, as eating a high-fiber diet plays an important role in controlling symptoms such as constipation or a bloating.
References
- National Digestive Diseases Information Clearinghouse (NDDIC); Constipation; July 2007
- American Academy of Family Physicians: Fiber: How to Increase the Amount in Your Diet
- USDA Nutrient Data Laboratory: Popcorn
- National Digestive Diseases Information Clearinghouse (NDDIC); Diverticulosis and Diverticulitis; July 2008
