From the Guidelines
Corn can help with constipation due to its soluble fiber content, which is efficacious in treating global symptoms of irritable bowel syndrome (IBS), including constipation-predominant IBS (IBS-C) 1. To use corn for constipation relief, incorporate 1-2 servings of corn into your daily diet, either as a side dish, in salads, or soups.
- The daily recommended intake of total fiber is 25-35 g, and corn is a good source of soluble fiber, containing about 4 grams of dietary fiber per cup.
- For maximum benefit, consume corn along with adequate water intake (at least 8 glasses daily) to help the fiber work effectively.
- It is essential to note that the effectiveness of fiber on symptomatology depends on various characteristics, including viscosity and rate of fermentation 1.
- Some people may experience gas or bloating when increasing fiber intake suddenly, so it's best to gradually add corn to your diet.
- If constipation persists despite dietary changes, consider consulting a healthcare provider, as chronic constipation may require additional interventions. The soluble fiber in corn, as well as other sources like psyllium, ispaghula husk, and oat bran, has been shown to benefit patients with IBS, including those with constipation-predominant symptoms, while causing only minor adverse effects 1.
From the Research
Corn and Constipation
- The effect of corn on constipation is not directly addressed in most studies, but some research suggests that fiber-rich foods, including those containing corn, may help relieve constipation symptoms 2, 3.
- A study from 1982 found that corn bran, as well as wheat bran, increased fecal weight, bowel movement frequency, and decreased intestinal transit time in constipated women, with corn bran being more effective in relieving symptoms of constipation 3.
- Another study from 1993 used a mixed-grain, high-fiber cereal containing oats, corn, wheat, and soybean to treat patients with chronic constipation, and found that the frequency of bowel movements increased significantly, stools became softer, and laxative intake decreased 2.
- However, it is essential to note that not all fiber-rich foods or supplements are created equal, and some may not have a significant laxative effect or may even be constipating 4, 5.
- A systematic review and meta-analysis of randomized controlled trials found that fiber supplementation, particularly with psyllium and pectin, can improve constipation symptoms, but the optimal type and regime of fiber supplementation are still being researched 5.