Short Answer: Squash is good for constipation because it has fiber, water, and other nutrients that can help soften the stool, increase the stool frequency, and ease the stool passage.
Constipation is a condition that affects your large intestine or colon.
In constipation, your body absorbs too much water from the stool, making it hard, dry, and difficult to pass.
This can lead to various health problems, such as hemorrhoids, anal fissures, fecal impaction, or bowel obstruction.
One of the key factors in managing constipation is diet.
What you consume can affect your stool consistency, frequency, and ease of passage, which can impact your constipation symptoms and overall health.
To effectively manage constipation, you should consume fiber-rich foods like fruits, vegetables, whole grains, and legumes, and avoid low-fiber foods like meat, cheese, and processed foods.
Fiber adds bulk and softness to the stool, making it easier to pass.
You should also drink plenty of fluids, especially water, to help hydrate the stool and prevent dehydration.
Now, squash is a type of fruit that has a hard rind and a soft flesh.
People usually eat squash cooked, either roasted, baked, steamed, or boiled.
Squash comes in different varieties, such as acorn, butternut, spaghetti, and kabocha.
Squash is good for constipation because it contains both soluble and insoluble fiber, as well as water and other nutrients.
One cup (205 grams) of cooked butternut squash provides 7 grams of fiber, which is 28% of your daily needs.
It also provides 82% of your daily needs for vitamin A, 52% for vitamin C, 15% for magnesium, and 17% for potassium.
Fiber can help prevent and relieve constipation by increasing the weight and size of the stool, and by softening it.
Soluble fiber can also help feed the beneficial bacteria in your gut, which can improve your digestive health.
Vitamin A and C are antioxidants that can protect your cells from damage and inflammation.
Magnesium and potassium are minerals that can help regulate muscle contractions and fluid balance in your body.
Furthermore, squash is a low-calorie and nutrient-dense food that can help you maintain a healthy weight and prevent obesity, which is a risk factor for constipation.
Because squash is high in water content, it can also help you stay hydrated and prevent dehydration, which can worsen constipation.
You can eat one to two cups of squash per day safely.
More than that can cause bloating, gas, or diarrhea, especially if you are not used to eating a lot of fiber.
You should also increase your fluid intake as you increase your fiber intake, to help the fiber move smoothly through your digestive system.
Also, you shouldn’t eat squash if you have an allergy or intolerance to it, or if you have a condition that requires a low-fiber diet, such as diverticulitis, inflammatory bowel disease, or bowel obstruction.
Eating squash in these cases can cause adverse reactions or complications.
You can buy fresh squash in your local market or can order it from online.
Always choose squash that is firm, heavy, and free of cracks or bruises.
Because squash has a hard rind, it can last for several weeks if stored in a cool, dry, and dark place.
You can also peel, chop, and freeze squash for up to a year.
Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing constipation effectively.
I always recommend my constipation patients to follow a constipation-friendly diet to improve their overall well-being and enjoy a longer and healthier life.