The Link Between Constipation and Heart Disease Risk
Having constipation is not something that anyone likes to experience. The need for adequate fibre in your diet is essential to keep your gut functioning at its best as well as to promote a healthy gut microbiome. Both contribute to normal bowel movements. To add to the reasons to ensure you are meeting your fiber needs to promote healthy gut functioning is there may be a link between constipation and heart disease.
A study which involved 73,047 women found that constipation was a diagnostic indication of cardiovascular disease. The mechanisms proposed behind this is that when you have constipation, the main types of microbes which live in your gut have been shown in research to impact your cholesterol levels.
It is important to note that cholesterol is needed in the body in healthy amounts and in an optimal balance of more HDL- cholesterol than LDL- cholesterol. LDL cholesterol can build up in your arteries and in excess is linked to increased risk of heart disease. HDL cholesterol on the other hand can absorb cholesterol from your blood and then carries it back to your liver. Your liver then removes it from your body.
Cholesterol is needed in balance for a number of functions. This includes cholesterol is needed to create the fat-soluble vitamin D. Vitamin D is essential for your body to be able to absorb calcium as well as is needed for a normal functioning immune system. Cholesterol is also needed to make bile acid, a substance made by your liver which are essential for your body to be able to digest fats in the food and drinks you consume. Only when there is excess in the types and amount of total cholesterol in your body can there be an increased risk of heart disease. This is why eating balanced diet and including adequate dietary fiber is important to maintain this optimal balance of cholesterol.
Adults need between 28-35g of dietary fiber a day. This comes from whole, plant-based foods such as whole grains or whole grain containing foods such as Corn Thins slices, nuts, seeds, legumes, beans, fruits, and vegetables. All these types of plant-based foods contain different types and amount of fiber. The types of fiber linked to reduced constipation is found in good amounts in found in foods such as legumes, oats, and psyllium husks. The types of fiber found in these foods bind to the cholesterol, dragging it out of your body, preventing it from being reabsorbed.
Take home message: By eating a balance diet which includes enough and a variety of fiber each day you will save yourself from the discomfort associated with constipation as well a potentially reduce your risk of heart disease.
References:
- LDL and HDL Cholesterol and TriglyceridesCentre of Disease Control and Prevention, https://www.cdc.gov/cholesterol/ldl_hdl.htm
- Salmoirago-Blotcher E, Crawford S, Jackson E, Ockene J, Ockene I. Constipation and risk of cardiovascular disease among postmenopausal women. Am J Med. 2011 Aug;124(8):714-23. doi: 10.1016/j.amjmed.2011.03.026. Epub 2011 Jun 1 PMID: 21663887; PMCID: PMC3144272.