Foods for Constipation

Why Fiber-Rich Foods Help Constipation

The best thing you can do to ease constipation is to slowly increase your intake of dietary fiber. Fiber is the part of plant material that you cannot digest.

Fiber helps you poop because it adds bulk to stool and softens it. There are two types found in plant-based foods:

• Soluble fiber is the type that absorbs water. It binds with fatty acids, forming a gel-like substance that keeps stools soft.
• Insoluble fiber is the type that does not dissolve in water. It adds bulk and moisture to the stool.

Both types are good foods for constipation.

However, eating too much fiber too soon can be hard on your digestive system, causing gas and bloating.

When first adding these foods, take it slow. With each day, increase your fiber intake as tolerated. If there is excessive gas or bloating, ease back a bit.

Best Fruits for Constipation

Fruits are a great food for constipation. Most are an excellent source of dietary fiber and also provide a host of nutritional benefits.

Both fresh and dried fruits are good options. Some, like prunes, contain cellulose that not only increases the amount of water in stools but also promotes fermentation that adds to the stool weight.

Others, like apples and pears, contain pectin that also increases water volumes while speeding the movement of stools through the intestine.

Here are some fresh fruits that can ease constipation:

• Apples
• Apricots
• Blueberries
• Figs
• Grapes
• Kiwi
• Papaya
• Peaches
• Pears
• Pineapple
• Plums
• Raspberries
• Strawberries

Here are some dried fruits that can also help:

• Dates
• Dried apricots
• Dried figs
• Prunes
• Raisins
  

Best Vegetables for Constipation

Vegetables, especially green leafy vegetables, are among the best foods to help ease constipation. In addition to delivering a healthy dose of insoluble fiber, vegetables provide vitamins, minerals, and other nutrients essential to your overall health.

With that said, some people find certain vegetables hard to digest. You may find that your body responds better to cooked vegetables rather than eating them raw.

The vegetables you should turn to if you have constipation include:

• Artichoke hearts
• Asparagus
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Green beans
• Kale
• Lettuce
• Peas
• Red potatoes (with skin)
• Spinach
• Squash
• Swiss chard
• Zucchini

Best Whole Grains for Constipation

Switching from refined grains such as white flour and white rice to whole grains can make a big difference in your bowel movements.

When grains are refined, most of the fiber is removed. This does little to help ease constipation and may instead make things worse.

Whole grains are not only better for your digestion but can also improve your heart health by lowering your cholesterol.

Here are some good whole grain options if you have constipation:

• Amaranth
• Barley
• Brown rice
• Bulgur
• Oats
• Quinoa
• Rye
• Whole wheat
  

Best Nuts and Seeds for Constipation

Nuts and seeds are packed with fiber and are a great source of healthy fats like omega-3 fatty acids that help promote heart and eye health.

Nuts and seeds are easy to add to your diet if you have constipation. Some can be sprinkled on salads or hot cereals. Others can be toasted and blended into smoothies.

Nuts that are especially high in fiber include:

• Almonds
• Brazil nuts
• Cashews
• Pecans
• Walnuts

Among the seeds that can also ease constipation are:

• Black sesame seeds
• Chia seeds
• Fennel seeds
• Flaxseed
• Pumpkin seeds

Best Beans and Legumes for Constipation

Beans and legumes offer a great mixture of soluble and insoluble fiber. They are also an excellent source of protein, B vitamins, and many other important vitamins and minerals.

Even so, beans and legumes have the potential to cause gas and bloating. This is caused in part by a complex sugar known as raffinose that produces hydrogen, carbon dioxide, and methane gas as it is broken down in the digestive tract.

As nutritious and beneficial as beans and legumes are, start slowly and increase your intake gradually to avoid side effects.

Among the beans and legumes that can help ease constipation are:

• Baked beans
• Black-eyed peas
• Garbanzo beans
• Lentils
• Lima beans
• Pinto beans
• Kidney beans

Best Herbal Teas for Constipation

One way to help ease constipation is to drink a soothing cup of hot tea. Hot liquids are thought to promote bowel movements by encouraging peristalsis (intestinal contractions).

Two herbal teas in particular, both of which have a licorice-like flavor, are said to have significant laxative effects:

• Anise tea
• Fennel tea

Water

As important as fiber-rich foods are in treating constipation, you also need to ensure that you drink plenty of water to maintain ample hydration. If you are dehydrated, less water can be pulled into the digestive tract to help keep stools soft.

Most adults do not drink close to enough water per day. By upping your fluid intake, you'll not only be better able to treat acute bouts of constipation but remain regular over the long term.

Foods to Avoid If You Have Constipation

In the same way that there are foods that help ease constipation, there are foods that can promote constipation and make things worse. These include foods with little or no fiber and those made with refined wheat, saturated fats, or trans fat.

Among the food to avoid if you have constipation are:

• Baked goods, such as cupcakes and cookies
• Cheese
• Fast foods, such as burgers, tacos, and pizzas
• Fried foods, including french fries and fried chicken
• Processed meat, like hotdogs, sausages, and salami
• Red meat
• Snack food, such as chips and crackers
• White bread