Is Shrimp Good for Constipation? A Closer Look at the Evidence

Constipation is a common condition affecting people of all ages It occurs when you have infrequent bowel movements, difficulty passing stool, or hard and dry stools While it’s usually temporary, chronic constipation can negatively impact your quality of life. Making dietary changes is one of the first-line treatments for constipation. But with so many conflicting food claims out there, it can be confusing to know what to eat. One food that often pops up is shrimp, which raises the question – is shrimp good for constipation? Let’s take a closer look at the evidence.

What Causes Constipation?

Constipation occurs due to slowed movement of stool through the digestive tract Common causes include

• Inadequate fluid intake or dehydration
• Lack of fiber in the diet
• Changes in routine or travel
• Ignoring urge to have a bowel movement
• Certain medications
• Various medical conditions

Diet and lifestyle factors play a major role in constipation. Eating too much low-fiber, processed foods can worsen it On the flip side, staying hydrated and eating enough fiber can help get things moving regularly

Nutrition Profile of Shrimp

Shrimp are a type of small shellfish that are low in calories but pack a good amount of certain nutrients:

• High in protein – Provides approximately 20 grams per 3 ounce serving.
• Low in fat – Contains under 1 gram of fat per serving.
• Rich in selenium – One serving meets over 100% of your daily selenium needs. This mineral supports thyroid and immune system health.
• Good source of vitamin B12 – Contains over 100% of the RDI per serving. B12 is important for red blood cell formation and brain function.
• Contains some iron, zinc, copper and choline.
• Very low in carbs and fiber – A 3 ounce serving has less than 1 gram of each.

So in terms of macronutrients, shrimp offer protein with minimal fat or carbs. However, they are nearly devoid of fiber.

Can Shrimp Relieve Constipation?

There are a few reasons why shrimp may provide some relief from constipation:

• Hydrating protein source – Staying hydrated is key for healthy bowel movements. Shrimp contain high-quality protein that can help you meet fluid needs. Compared to other proteins, shrimp are lower in fat and less likely to lead to dehydration.

• Prebiotic effects – The chitin in shrimp shells may act as a prebiotic. This means it can stimulate the growth of health-promoting bacteria in the gut. Having a diverse microbiome is linked to better digestive health.

• Anti-inflammatory properties – Shrimp contain omega-3 fatty acids that help reduce inflammation in the body. Chronic inflammation is associated with poorer gut function and motility.

• Low in common intolerances – Unlike dairy or wheat, shrimp are less likely to cause issues in people with lactose intolerance or gluten sensitivity. Avoiding your trigger foods is recommended when constipated.

• High digestibility – The proteins and nutrients in shrimp are well-absorbed by most people. Foods that are difficult to break down can aggravate constipation.

So in theory, shrimp may aid digestion and relieve constipation for some individuals. However, there are some important caveats.

Potential Drawbacks of Eating Shrimp

Despite the potential benefits listed above, eating shrimp may also have some downsides:

• Lack of fiber – Gram for gram, shrimp are completely lacking in fiber. Getting enough daily fiber is key for healthy bowel function. Too little can lead to constipation, while extra can help get things moving.

• High cholesterol – Shrimp are one of the highest cholesterol foods. The American Heart Association recommends limiting intake to once per week or less. High cholesterol diets are linked to sluggish digestion.

• Allergies – Shellfish allergies are common, affecting around 2% of adults. Having food sensitivities can contribute to GI issues.

• Contamination risk – Shrimp can be susceptible to contamination with bacteria, viruses, metals or toxins. This is especially true for imported shrimp. Consuming contaminated seafood may cause food poisoning symptoms like nausea, vomiting, diarrhea and stomach cramps.

So while shrimp offer protein and some nutrients, they are low in fiber with some potential pitfalls. For chronic constipation, they should not be relied on as a sole treatment.

Best Foods to Relieve Constipation

While shrimp may provide some benefit, these foods are considered better choices for getting things moving:

1. Prunes – Contain sorbitol, a natural laxative, along with fiber. Often recommended as a first-line remedy.

2. Legumes – Beans, lentils, peas and peanuts are high fiber and support gut bacteria.

3. Whole grains – Oats, quinoa, barley and bran provide bulk and feed beneficial microbes.

4. Certain fruits and veggies – Those high in fiber like artichokes, berries, pears and leafy greens help increase stool bulk.

5. Chia seeds and flaxseeds – Provide a concentrated dose of soluble and insoluble fiber.

6. Fermented foods – Kimchi, kefir, yogurt and kombucha contain probiotics that improve digestion.

7. Clear fluids – Staying hydrated with water, broths and herbal tea makes elimination easier.

8. Exercise – Any activity helps increase motility and stimulates the bowels. Aim for at least 30 minutes daily.

For best results, focus on getting at least 25-35 grams of fiber from whole plant foods daily. Also limit processed foods, cheese, meat and sweets which can worsen constipation.

Is Shrimp Recommended for Constipation?

At the end of the day, is shrimp a recommended food for constipation relief? The evidence is weak that it provides much benefit on its own. While shrimp offer protein, minerals like selenium and anti-inflammatory fats, they are completely lacking in fiber. They are also high in cholesterol and common allergens.

For these reasons, shrimp should not be solely relied upon to resolve constipation. Small amounts can be incorporated into an overall healthy, high fiber diet. But focusing on plant foods like fruits, vegetables, beans, seeds and whole grains is most beneficial for lasting relief. If constipation persists despite dietary and lifestyle changes, be sure to see your doctor to rule out an underlying condition.

The Bottom Line

Shrimp offer some beneficial nutrients but lack fiber and have some potential drawbacks. They are unlikely to resolve constipation alone, and should be part of a diet high in plants and fluids. For the best results, emphasize proven remedies like prunes, legumes, whole grains and staying hydrated. Focusing on high fiber plant foods and a healthy lifestyle provides lasting relief from constipation. Incorporating shrimp in moderation may provide some benefit, but should not be relied on as the sole approach.