Is Shrimp Good for Constipation? A Nutritionist’s Guide

Constipation is incredibly common, affecting up to 20% of adults. It occurs when stools become hard, dry and difficult to pass While uncomfortable and frustrating, it usually isn’t serious. Making diet and lifestyle changes can help get things moving again.

So where does shrimp come in? Keep reading to find out if shrimp is good or bad for constipation. We’ll explore the pros, cons, nutrition facts and more.

What Causes Constipation?

Constipation has many possible causes. including

• Dehydration – Not drinking enough fluids
• Low fiber diet – Fiber gives stools bulk and aids elimination
• Medications – Opiates, antidepressants, calcium channel blockers
• Sedentary lifestyle – Being inactive slows digestion
• Disease – Diabetes, hypothyroidism, irritable bowel syndrome
• Supplements – Calcium and iron can be constipating
• Stress and anxiety
• Ignoring urge to go – This causes stools to back up

Diet and lifestyle approaches should be the first line treatment for constipation. If it becomes chronic, see your doctor to identify any underlying medical issues.

Is Fiber Good for Constipation?

Fiber definitely helps get things moving! Soluble fiber soaks up water and forms a gel, while insoluble fiber adds bulk and aids elimination.

Good fiber sources include:

• Vegetables – artichokes, broccoli, Brussels sprouts
• Fruits – prunes, pears, apples, berries
• Whole grains – oatmeal, whole wheat bread, bran cereal
• Nuts and seeds
• Legumes – lentils, beans, peas

Aim for 25-35 grams of fiber daily, increasing slowly. Also drink plenty of water. Fiber without fluids can make constipation worse.

Do Probiotics Help Constipation?

Probiotics are healthy gut bacteria that support digestion. Evidence shows probiotics can improve constipation, especially types with bloating and discomfort.

Some good probiotic foods include:

• Yogurt
• Kefir
• Sauerkraut
• Kimchi
• Kombucha
• Tempeh

Look for brands with live active cultures. You can also take probiotic supplements.

Is Shrimp a Good Source of Fiber?

No, shrimp is very low in fiber. A 3 oz serving contains:

• Calories: 84
• Protein: 16g
• Fat: 1g
• Fiber: 0g

The shells contain a tiny bit of fiber called chitin that we can’t digest. But the edible meat of shrimp is essentially fiber-free.

So shrimp won’t directly add bulk and moisture to stools like high-fiber foods.

Does Shrimp Cause Constipation?

Shrimp is low in fiber, but it doesn’t directly cause constipation.

However, there are a few reasons shrimp may worsen constipation if you eat a lot of it:

Dehydration – Shrimp has almost no water content. Dehydration thickens stools and worsens constipation. Make sure to drink plenty of fluids.

Displacing high fiber foods – By filling up on low-fiber shrimp, you may end up displacing fruits, vegetables, whole grains and other high fiber choices from your diet.

High protein – Diets very high in protein can be constipating for some people. Moderation is key.

As long as you balance shrimp with high fiber plant foods and stay hydrated, it’s unlikely to cause issues.

What Are the Benefits of Shrimp for Constipation?

While not particularly high in fiber, shrimp does offer some benefits that could help prevent and relieve constipation:

Lean protein – Protein slows digestion and promotes satiety. This helps prevent blood sugar spikes that can worsen constipation.

Low glycemic index – The glycemic index measures how foods impact blood sugar. Shrimp scores low at 0-10, meaning it won’t lead to rapid spikes.

Anti-inflammatory omega-3s – Inflammation can contribute to constipation. Shrimp provide anti-inflammatory omega-3 fatty acids.

Promotes weight loss – Obesity is linked with constipation. Shrimp is low calorie, high protein and promotes weight loss.

Is Shrimp Good for Constipation? Final Verdict

Due to the lack of fiber, shrimp should not be relied on as a constipation cure. Focus on getting more fruits, vegetables, whole grains, nuts, seeds and legumes.

However, enjoying shrimp moderately as part of an overall high fiber diet is unlikely to worsen constipation. It provides protein, healthy fats and important nutrients.

To get the benefits of shrimp while preventing constipation, follow these tips:

• Eat 2-3 servings shrimp per week
• Balance with high fiber plant foods
• Stay well hydrated with water and other fluids
• Don’t overdo protein – moderation is key
• Get active – exercise stimulates digestion
• Consider probiotic foods or supplements

Additionally, here are some delicious high fiber recipes combining shrimp with plant foods:

7 High Fiber Shrimp Recipes:

1. Shrimp Tacos – Shrimp, avocado, beans, cabbage, whole wheat tortillas

2. Shrimp Stir Fry – Shrimp + broccoli, carrots, onions, brown rice

3. Shrimp Pasta – Toss shrimp with whole wheat pasta, spinach, tomatoes

4. Shrimp Curry – Shrimp in fiber-rich veggies and lentils

5. Shrimp Salad – Mix shrimp with lentils, quinoa, spinach, vinaigrette

6. Shrimp Soup – Shrimp, white beans, escarole, whole wheat noodles

7. Shrimp Fajitas – Saute shrimp with peppers, onions, beans, whole wheat tortillas

The combination of protein from shrimp plus fiber, probiotics, and fluids from plant sources can help get your digestion on track.

Just be sure to check with your doctor if constipation persists despite diet and lifestyle modifications. Chronic constipation may require treatment for an underlying condition.