Vitamin B1 for constipation: Importance and food sources

Eating a balanced diet, along with frequent consumption of water and other healthy drinks, as well as a regular fitness routine, can help prevent constipation. Gradually increasing fiber intake can also soften your poop and make bowel movements easier. While you look for healthy foods, don’t forget to include those rich in vitamin B1. This vitamin may help provide relief or prevent constipation. Vitamin B1 or Thiamine is a vital nutrient that can help keep your body functioning smoothly. Its main role is in providing energy. It ensures that the food we eat is efficiently converted into the energy we need to get through our day. But that’s not all. Vitamin B1 may help in preventing constipation in adults as well.

What is constipation?

Constipation is a common condition in which you poop less than three times a week, and when you do, the stools will be hard, dry, or lumpy. If you are constipated, it will be difficult or painful to pass stools, according to the National Institute of Diabetes and Digestive and Kidney Diseases. It is one of the most common functional disorders of the gastrointestinal tract in older adults, with overall prevalence being 18.9 percent, as per a research published by Springer Link in 2023.

You can take steps to prevent or get relief from constipation. One of them is increasing fiber intake to help prevent and treat constipation. Being more active, or taking the right medicines under expert supervision, can help too. If your constipation still does not go away, you will have to consult a doctor.

Vitamin B1 for constipation

Constipation can be an uncomfortable and frustrating experience. Along with your fiber intake, you may be told to eat more foods rich in vitamin B. An association between thiamine deficiency and constipation was found during a 2013 study published in the Digestion journal.

People who consumed foods consisting of vitamin B1 were also found to have a lower risk of constipation, as per a May 2024 study published in BMC Gastroenterology. Researchers found that adequate vitamin B1 intake can contribute to overall digestive health and help prevent constipation.

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Thiamine aids in the smooth functioning of the muscles in the intestines, promoting regular bowel movements and preventing the discomfort associated with constipation, says dietician Varsha Gorey. By supporting intestinal muscle function, thiamine helps food to move efficiently through the digestive tract, easing constipation and bringing much-needed relief. Think of it as a gentle guide, helping food move along its journey through your digestive system, alleviating discomfort and allowing you to feel light and free again.

Women aged 19 and over should consume 1.1 mg of vitamin B1 per day, according to National Institutes of Health.

Sources of vitamin B1

There are many thiamine-rich foods that can be woven into daily meals. Here’s a closer look at some of the key sources of Vitamin B1 –

• Brown rice: Unlike white rice, brown rice retains its bran and germ, making it a richer source of thiamine. You can start your day with a bowl of brown rice khichdi, where the nutty flavour and the chewy texture add comfort and nourishment to your meal, suggests the expert.
• Wheat germ: Wheat germ is the nutrient-dense part of wheat kernel. Incorporate wheat germ into your roti or paratha (Indian breads) dough to enhance the thiamine content.
  Jowar (sorghum) and bajra (pearl millet) are traditional staples in Indian cuisine. A warm bowl of bajra khichdi or jowar roti not only offers a comforting meal but also a significant dose of thiamine.
• Lentils: From the hearty dal makhani to the simple moong dal, lentils are a versatile source of thiamine. They provide warmth and sustenance, perfect for a comforting meal.
• Chickpeas: Chickpeas are a good source of thiamine, and also can be used to make salads or chole bhature.
• Black beans: Often used in curries and stews, black beans are another excellent source. Their rich, deep flavour enhances dishes like rajma, making it both delicious and nutritious.
• Nuts and seeds: Nuts and seeds are packed with thiamine and make for convenient snacks. For instance, sunflower seeds can be enjoyed as a crunchy snack or sprinkled over salads. You can also incorporate flaxseeds into your paratha dough or mix them into yogurt for a nutritious boost. A handful of almonds as an evening snack or a topping on your breakfast cereal can add both flavour and thiamine to your diet.
• Spinach: Rich in thiamine, spinach can be used in a variety of dishes like palak paneer or simple spinach stir-fry, adding both colour and nutrients to your plate.
  Green peas are packed with thiamine and can be added to everything from biryanis to vegetable pulao.
• Oranges: Oranges are juicy fruits that are not only a delight to eat, but also a great source of thiamine. A glass of fresh orange juice in the morning can boost your thiamine levels.
• Watermelon: Watermelon is a hydrating and thiamine-rich fruit that can be enjoyed as a refreshing snack or added to salads for extra nutrition.
• Eggs; A breakfast staple in many households, eggs can be enjoyed in various forms such as scrambled, boiled, or made into an omelette. They are not just delicious, but also a good source of thiamine.
• Fish: Fish like mackerel and tuna are rich in thiamine and can be included in your meals as curries or grilled dishes, says the expert.

While most people can meet their thiamine needs through a balanced diet, there are times when supplements might be necessary. Supplements can be a helpful addition, especially if dietary intake is insufficient or absorption issues are present, says Gorey. They should always be seen as a complement to a healthy diet, providing a boost when needed to ensure optimal gut health and overall well-being.

What are the side effects of vitamin B1?

Thiamine is safe for most people when consumed through food or within recommended limits via supplements. However, don’t have it in excess, especially when it comes to supplements. Not taking supplements according to your doctor’s recommendations may lead to allergic reactions such as itching, hives, or swelling. Over-supplementation can also cause mild side effects like stomach upset or nausea, says the expert.

Consuming vitamin B1-rich foods consistently can help maintain a healthy digestive system. For those struggling with constipation, apart from having foods with vitamin B1, focusing on a balanced diet along with adequate hydration and regular exercise, can make a significant difference.