What are the best high fiber foods for constipation? How can fiber rich foods help alleviate constipation? What are the benefits of eating high fiber foods like figs and prunes?

The Best High Fiber Foods for Constipation

Constipation is a common gastrointestinal issue affecting around 25 million people in the US annually, cutting across all age groups. It’s characterized by reduced frequency of bowel movements and hardened stools that are often difficult to pass. While conventional constipation management involves fiber supplements, stool softeners, and laxatives, certain fiber-rich foods have been shown to improve bowel frequency and regularity, helping alleviate constipation.

Common Causes of Constipation

Some of the most common causes of constipation include:

• Lack of adequate fiber in the diet
• Inadequate water intake
• Sudden changes in regular routine like travel or changes in sleeping or eating patterns
• Ignoring the urge to have a bowel movement
• Lack of exercise
• Pregnancy
• Stress
• Consuming large amounts of cheese and milk
• Certain medications such as antacids, nonsteroidal anti-inflammatory drugs, and strong painkillers

Medical causes of constipation can include irritable bowel syndrome, colorectal cancer, neurological disorders, overuse or misuse of laxatives, intestinal obstruction, and mental disorders.

Characteristics of Constipation

Some of the common characteristics of constipation include:

• Dry, hard, and/or lumpy stools
• Feeling of incomplete bowel emptying
• Less than three bowel movements a week
• Pain or difficulty when passing stool
• Abdominal cramps

Figs: A Fiber-Rich Solution for Constipation

Figs, especially dried ones, are loaded with fiber that can help soften stools, add bulk, and aid bowel movements. A cup (149 g) of dry figs can offer up to 14.6 grams of fiber, equivalent to 58 percent of your daily requirement. Fresh figs can also provide fiber benefits, with 100 grams of fresh figs containing 2.9 grams of fiber, or 12 percent of your daily requirement.

A 2016 study compared the effect of fig paste on the management of constipation against a placebo for eight weeks. The study found that fig paste improved stool consistency, increased colonic transit time, and improved abdominal discomfort compared to the placebo group.

Figs can be easily incorporated into your diet. They taste fantastic when eaten straight off the tree, but can also be boiled into tasty jams or dried for different recipes. Dried figs can be soaked overnight and added to salads or oatmeal.

Prunes: Another Fiber-Rich Option for Constipation

Prunes, which are simply dried plums, are also highly concentrated with fiber. A cup of prunes contains 12.4 grams of fiber, or 49% of your daily fiber requirement. Prunes are popularly known to aid bowel movements due to their high levels of sorbitol, a natural laxative that can draw water from the surrounding into the colon, helping to soften stools and improve bowel movements.

Prunes can be enjoyed alone as a snack, or added to salads, breakfast cereals, oatmeal, baked goods, or blended into smoothies. You can also make prune juice.

Additional Benefits of Figs and Prunes

In addition to their fiber content, figs and prunes offer a range of other health benefits:

• Figs are a good source of potassium, vitamin C, vitamin E, and magnesium, which are important for maintaining blood pressure, boosting the immune system, preventing cell damage, and supporting nerve function and energy levels.
• Prunes are a good source of antioxidants, potassium, vitamin C, magnesium, and calcium, which can protect the body from free radical damage, maintain blood pressure, improve immune function, reduce the risk of migraines and osteoporosis, and improve skin and hair health.

Incorporating Fiber-Rich Foods into Your Diet

To help alleviate constipation, it’s important to incorporate a variety of fiber-rich foods into your diet, such as figs, prunes, whole grains, vegetables, and fruits. Remember to also stay hydrated by drinking plenty of water throughout the day. Making these simple dietary changes can go a long way in improving your digestive health and regularity.

Best High Fiber Foods for Constipation

Ahead is everything you need to know about the best high fiber foods for constipation and how to improve digestive health!

Constipation is a common gastrointestinal condition affecting about 25 million people in the US per year and cutting across all ages. 

It’s associated with reduced frequencies in bowel movements and hardening of stools often difficult to pass.

While conventional management of constipation involves fiber supplements, stool softeners, and laxatives, certain fiber foods have been shown to improve bowel frequency and regularity, helping alleviate constipation.

Common causes of constipation

• Lack of adequate fiber in the diet
• Inadequate water intake
• Sudden changes in regular routine like travel or changes in sleeping or eating pattern etc.
• Ignoring the urge to have a bowel movement.
• Lack of exercise
• Pregnancy
• Stress
• Consuming large amounts of cheese and milk
• Certain medications such as antacids containing calcium or aluminum, such as Tums, nonsteroidal anti-inflammatory drugs like ibuprofen, and strong painkillers like hydromorphone

Medical causes include:

• Irritable bowel syndrome
• Colorectal cancer
• Neurological disorders
• Overuse or misuse of laxatives
• Intestinal obstruction
• Mental disorders

Characteristics of constipation

• Dry, hard, and/or lumpy stools
• The feeling of incomplete bowel emptying
• Less than three bowel movements a week
• Pain or difficulty when passing stool
• Abdominal cramps

What are the best high fiber foods for constipation?

Diet plays a significant role in managing the common causes of constipation.

Here are some of the foods you should incorporate into your diet to resolve constipation:

1. Figs

Figs, especially dried ones, are loaded with fiber which can help soften stools, add bulk, and aid bowel movements.

A cup (149 g) of dry figs can offer up to 14.6 grams of fiber, equivalent to 58 percent of your daily requirement.

Similarly, consuming fresh figs can still offer fiber benefits, with 100 grams of fresh figs providing 2.9 grams of fiber, equivalent to 12 percent of your daily requirement.

A 2016 study compared the effect of fig paste on the management of constipation against a placebo for eight weeks.

It found that fig paste improved stool consistency, increased colonic transit time, and improved abdominal discomfort compared to the placebo group.

Figs are not only delicious but easy to incorporate into your diet. They taste fantastic when eaten straight off the tree, but they can also be boiled into tasty jams or dried for different recipes.

Dried figs can be soaked overnight and be added to salads or oatmeal. Read More!

Additional benefits of eating figs:

• Fig trees are a good source of potassium. Potassium is important for maintaining blood pressure levels and preventing heart disease.
• They are a rich source of vitamin C that can help boost your immune system and protect your skin from damage caused by the sun.
• A good source of vitamin E. Vitamin E can help prevent cell damage and support cognitive function.
• They are rich in magnesium. Magnesium is important for maintaining healthy bones and muscles, as well as nerve function. Magnesium also helps improve your energy levels and maintain your weight. 
• They are rich in folate. Folate is important for pregnant women and women trying to conceive, as it can help prevent congenital disabilities.
• Figs are high in antioxidants, which can help to protect your body from damage caused by harmful free radicles.
• Figs contain tryptophan, which is an essential amino acid that can promote relaxation and sleepiness.

2. Prunes

Prunes are simply dried plums, and they are highly concentrated with fiber. A cup of prunes contains 12.4 grams of fiber, or 49% of your daily fiber requirement.

They are popularly known to aid bowel movements due to their high levels of sorbitol. This is a natural laxative known to draw water from the surrounding into the colon. This helps soften stools and improve bowel movements.

While prunes can be enjoyed alone as a snack, you can also add them to salads, breakfast cereals, oatmeal, baked goods, or blended in smoothies or make prune juice.

Additional benefits of eating prunes:

• Like figs, prunes are a good source of antioxidants, which can protect your body from damage caused by free radicals.
• They are a good source of potassium, which can help to maintain your blood pressure levels and prevent stroke.
• Prunes are high in vitamin C, which can help improve your immune system function and fight off infections.
• Prunes are a good source of magnesium, which can help to reduce the risk of migraines and other headaches.
• Prunes contain anthocyanins, which have been shown to fight diseases and improve the overall health of your skin and hair.
• Prunes are a good source of calcium, which can help maintain your bone health and reduce the risk of osteoporosis.
• High dietary fiber in prunes can help regulate blood sugar levels and promote digestive health.
• Prune juice is an excellent natural remedy for relieving respiratory problems, such as congestion and coughs.
• Prunes are a healthy snack option that can provide you with essential nutrients and antioxidants.

3. Apples

Apples are rich in fiber, with a medium-sized raw apple with the skin providing 4.4 grams or 17% of your daily recommended intake.

They contain insoluble fiber, which increases stool bulk and promotes bowel frequency.

It also contains soluble fiber pectin, known to have laxative properties. In the gut, the pectin gets fermented by gut bacteria to produce short-chain fatty acids that pull water into the colon, thus softening stools and boosting bowel transit.

Daily consumption of apples can increase your fiber intake, improve constipation symptoms, and promote gut health.

You can eat them on their own or slice them up and use them as a healthy topping on salads, oatmeal, yogurt, or baked goods. Read More!

Additional benefits of eating apples:

• Apples are low in calories and cholesterol-free.
• Apples have anti-inflammatory properties, which can help reduce the risk of chronic diseases such as heart disease and arthritis.
• Apples contain flavonoids, antioxidants that can help protect against cancer.
• Apples can help improve your cholesterol levels
• Apples may help lower blood pressure levels in those with hypertension.
• Apples also contain vitamin C, which is important for maintaining healthy skin and bones. Vitamin C is also important for fighting against infections and preventing sickness.
• Apples are a good source of potassium, which can help reduce the risk of hypertension and other heart problems.
• The nutrients in apples can help to improve your mood and mental health.

4. Lentils

With both soluble and insoluble fiber, lentils can make a great addition to your diet to help fight constipation.

A cup of boiled lentils provides 8 grams of fiber or 20 percent of your daily requirement.

Soluble fiber absorbs water to form a gel-like substance that improves stool form and consistency. Furthermore, insoluble fiber bulks up the stool and speeds colon transit, which helps prevent constipation.

It also increases butyric acid production, a short-chain fatty acid that reduces bowel difficulties by stimulating intestinal mucus production, which aids bowel movements.

Additional benefits of lentils:

• Lowers cholesterol
• Boosts energy
• Stabilizes blood sugar levels
• Promotes healthy teeth and bones
• Lentils are a good source of protein. They contain all nine essential amino acids, which are important for muscle growth and repair.
• Lentils are a good source of vitamin B6, magnesium, and zinc. These nutrients help to support overall health and well-being.
• They are rich in antioxidants which help protect your body from damage by the harmful effects of free radicals.
• Lentils are a good source of vitamins A and C. These vitamins can help to support skin health and immune function.
• Lentils are low in calories and fat. This makes them a healthy choice for those seeking to maintain or lose weight.

Lentils make a great addition to soups, salads, and stew.

5. Pears

Pear is rich in vitamins, antioxidants, water, and fiber, which can help with constipation.

They are a good source of sorbitol, a laxative that pulls water into the intestines, helping soften the stool and improve bowel movement.

A medium-sized pear contains about 6 grams of fiber, or 17% of your daily recommended intake.

Additional benefits of pears:

• Prevents cancer
• Fights osteoporosis
• Controls blood sugar levels
• Protects against free radicles
• Boosts the immune system
• Increases energy levels
• Speeds up healing
• Fights inflammation

Pears can be eaten alone as a snack or be added to smoothies, salads, and oatmeal. Or, you can take your pears a step further by poaching or roasting them.

6. Artichokes

Artichokes are high in prebiotics, a type of fiber that feeds the good gut bacteria, thus promoting a healthy microbiome and digestive system.

A 2010 study to establish the effect of a fiber supplement extracted from globe artichokes found that daily supplementation of the extract for three weeks increased the good gut bacteria while decreasing the harmful ones.

This fiber has also been shown to improve stool frequency, consistency, and other constipation-related symptoms.

Additional benefits of artichokes:

• Reduces bad cholesterol
• Balances glucose levels
• Prevents and treats cancer
• Prevents oxidative stress
• Promotes a healthy heart
• Promotes liver health
• It’s a natural diuretic
• Prevents anemia and fatigue

Artichokes can be boiled, grilled, braised, or stuffed, and enjoyed cold or hot, depending on your preference.

7. Chia seeds

Almost all carbohydrates in chia seeds are fiber, with 100 grams providing 34.4 grams of fiber or 135 percent of your daily requirements.

Though they contain insoluble fiber that helps add bulk to stools and improve bowel movement. Chia seeds are loaded with soluble fiber that forms a gel-like substance in the gut, which helps soften stools and improve the passage.

Additional chia seed benefits:

• Rich in nutrients
• Fights premature aging
• Good for the heart
• Promotes weight loss and muscle mass
• Boosts metabolism
• Promotes digestive health

Chia seeds can be sprinkled on oatmeal, salad, and yogurt, or added to smoothies or baked goods.

8. Flaxseeds

Flaxseeds are a great source of fiber, omega 3, and antioxidants. They have traditionally been used as a stool softener and a natural laxative to prevent constipation.

One tablespoon of flax (10g) contains 2.8 grams of fiber or 11 percent of your daily requirement.

One study showed that flaxseed could help relieve both constipation and diarrhea.

Additional benefits of flaxseeds:

• Flaxseeds are a good source of antioxidants. They can help to protect your body from damage caused by free radicals.
• Flaxseeds can help reduce the risk of heart disease and stroke. They contain high levels of omega-3 fatty acids, which are beneficial for your heart health.
• Flaxseeds can help reduce the risk of cancer. They contain lignans, which have anti-cancer properties.
• They can regulate blood sugar levels. They contain complex carbohydrates and fiber, which help keep your blood sugar levels in check throughout the day.
• Flaxseeds can improve your mood and energy levels. They are a good source of magnesium and omega-3 fatty acids, which can boost your mood and energy levels throughout the day.

You can add flaxseeds to breads, muffins, cereals, yogurt, or smoothies.

9. Sweet potatoes

Sweet potatoes contain significantly high amounts of vitamins, minerals, and fiber, which have improved constipation in both children and adults.

In a study conducted on leukemia patients undergoing chemotherapy, consuming sweet potatoes helped relieve constipation, a common side effect of chemotherapy, by the fourth day.

Additional benefits of sweet potatoes:

• Sweet potatoes are a good source of vitamin A, which is essential for growth and development, vision health, and fighting against infections.
• Sweet potatoes are a great source of vitamin A, vitamin C, and potassium.
• They are a healthy alternative to other carb sources like bread and pasta.
• They contain antioxidants that can protect your body from cell damage and diseases.
• Sweet potatoes are low in calories and can help you lose weight if you consume them in moderation.
• They have anti-inflammatory properties, which can help reduce the risk of chronic diseases like heart disease and diabetes.
• Sweet potatoes are a good source of magnesium which is essential for maintaining healthy blood pressure levels and muscle function.
• Sweet potatoes are a good source of beta carotene. Beta carotene is a powerful antioxidant that promotes eye health and lowers the risk of cancer and other diseases.

Sweet potatoes can be roasted, mashed, boiled, steamed, whatever method works for you. They can also replace regular white potatoes in various potato recipes.

In conclusion:

Constipation is a common digestive problem across the globe, but especially in the US, due to a poor diet low in dietary fiber and a lack of adequate hydration.

Incorporating these high fiber foods into your daily diet, along with other healthy habits like regular exercise and drinking adequate amounts of water, can help manage and prevent constipation and improve your overall digestive health.

If your constipation lasts longer than three weeks, you may want to see a doctor. Still, proper hydration with the right kind of food should be enough to solve constipation, unless you have underlying medical conditions.

Other digestive health articles:

• How Much Fiber Per Day?
• High Fiber Fruits
• High Fiber Vegetables
• Best Fruits for Digestion
• Best Vegetables for Digestion
• Viscous Fiber Foods
• High Fiber Gluten-Free Foods

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19 Fiber-Rich Foods for Constipation During Pregnancy

Last Updated on December 16, 2020

During pregnancy, the increase in circulating progesterone, and the addition of iron supplements can often lead to constipation. This can be uncomfortable and even downright painful.

Wondering if there are good foods to eat to help reduce or resolve constipation? Well, look no further!

When pregnant, you should aim for at least 25 grams of fiber per day to help meet needs and prevent constipation (Source: Mayo).

Here, we’ve listed a huge list of fiber-rich foods to tackle pregnancy-related constipation. Many of them are healthy and are also suitable for vegans or vegetarians, too.

And finally, as a Registered Dietitian, I’ve included a fiber-rich smoothie recipe at the end, designed just for you!

Covered in this Article:

High Fiber Foods for Pregnancy Constipation

Here is a comprehensive list of nutritious, high fiber foods that can be consumed during pregnancy:

Avocado

Fiber Content: 17 grams per 1 medium fruit.

Avocado is a great way to get a healthy dose of fiber; with a mix of digestible and indigestible fiber, it will help you to feel full and get things moving.

Avocado is also high in healthy fat, potassium, B Vitamins, and Vitamin C (Source: MNT).

Avocados can be eaten on their own, smashed on toast, blended into a smoothie, or added to a salad.

They are safe to eat during pregnancy, just be mindful to remove the skin and pit first!

Chia Seeds

Fiber Content: 10 grams per 2 tablespoons

Chia seeds, once a major food crop in Mexico and Guatemala, have made their way into the popular food scene.

Not only are they super high in fiber, but they are also a great source of healthy fat, protein (they are actually a complete protein, containing all nine essential amino acids), calcium, phosphorus, and zinc (Source: Harvard).

The fiber in chia seeds is digestible, and when added to liquid, the seeds become gelatinous.

This would be a great food to add into your pregnancy diet to help reduce constipation, especially during the first trimester.

Wondering how to incorporate chia seeds into your diet? Well, it’s quite easy. They can be added to any baked recipe (like muffins or granola), sprinkled on top of yogurt, or made into a chia pudding.

If you want to learn more about the benefits of chia seeds during pregnancy, we have a dedicated article here.

Bran Cereal

Fiber Content: 8.6 grams per ⅓ cup.

While this is more of a category than one food, bran cereal provides not only a healthy dose of fiber, but also potassium, iron, and protein (source: Nutrition Data).

Bran refers to the outside of cereal grain, and popular bran cereals contain wheat, rice, oat, and other whole grains.

Bran cereal can be eaten with milk for breakfast or for a snack, or can be incorporated into a baked good.

There are lots of recipes for bran muffins, bran cookies, and bran bread that are available online.

It might be fun to try your hand at baking one of these for a nutritious, fiber-rich pregnancy snack!

Kidney Beans

Fiber Content: 7.9 grams per ½ cup.

Kidney beans are not only rich in fiber, but also a great source of iron, magnesium, copper, phosphorus, manganese, folate, and thiamine (Eat This Much).

As folate is so crucial for a healthy pregnancy, kidney beans are a fantastic food to incorporate folate into your pregnancy diet.

Sometimes they can make you a little extra gassy, but not enough to override the benefits!

Canned beans are already cooked, but can be high in sodium.

If you do want to cook dried beans, a pressure cooker can help to ensure that they are cooked all the way through.

Be aware that eating kidney beans that aren’t well done can make you sick, as the body is not able to break down certain elements in undercooked beans.

Kidney beans are great in a stew, served with rice (which also makes a complete protein), eaten for breakfast with eggs and meat, or incorporated into a blended dip and served with raw vegetables or pita bread.

Lentils

Fiber Content: 7.8 grams per ½ cup.

These tiny legumes pack a powerful nutrition punch; they are a great source of fiber, protein, folate, potassium, iron, and manganese (Source: Saskatchewan Pulse Growers).

A serving or two of lentils is a fantastic way to promote regularity and prevent constipation during pregnancy.

Lentil soup is a go-to recipe for many, and the added benefit of broth can help to meet your increased fluid needs during pregnancy, too.

Flax Seeds

Fiber Content: 7.7 grams per 1 ounce serving

Another small but mighty food; flax seeds or ground flax (flax meal) contain both forms of fiber (digestible and indigestible), protein, heart-healthy fat, antioxidants, and vitamins and minerals like manganese, copper, and B vitamins (Source: Nutrition Advance).

During pregnancy, flax seeds should only be eaten in small amounts (and flaxseed oil avoided altogether). For more on flax seed safety during pregnancy, read this article.

They are, however, very effective in treating constipation, so you might want to use them in moderation.

A meta-analysis conducted on flaxseed consumption found that flax significantly helped to reduce constipation better than some medications (Source: Nutrition Advance).

Flax seeds can be added to food in the same way as chia seeds; sprinkled into yogurt, added to baked goods, or blended into a smoothie.

If you’re concerned about their safety profile, you can opt for chia seeds (above) instead.

Black Beans

Fiber Content: 7.6 grams per ½ cup.

Black beans are another legume that can safely be consumed during pregnancy.

Not only are they a great source of fiber, but they also contain folate, magnesium, phosphorus, thiamin, protein, and Omega-3 and Omega-6 fatty acids (Source: Nutrition Data).

The fiber in black beans will definitely help to promote regular bowel movements and prevent constipation when you’re pregnant.

Wondering about what recipes to make with black beans? Try a black bean chili, rice, and beans (which provide a complete protein), black bean hummus, or a black bean burger.

You can even use black beans in brownies to boost the nutritional value.

Chickpeas

Fiber Content: 5.3 grams per ½ cup.

Chickpeas, or garbanzo beans, are the main ingredient in hummus.

These little beans are chock full of good nutrition, including fiber, manganese, folate, Vitamin B6, Vitamin C, and Omega-6 fatty acids (Source: Nutrition Data).

Chickpeas, like other beans, need to be thoroughly cooked before eating.

Chickpea curry is a delicious way to boost fiber and swap meat for a plant-based protein. They are also delicious when roasted until crisp and added to a salad.

Falafel and hummus are two common ways to enjoy chickpeas and can be made at home with a food processor and just a few ingredients.

Store-bought hummus may need extra caution, as detailed in our hummus article. Homemade is definitely the way to go!

Fresh Pears

Fiber Content: 5.1 grams per 1 medium fruit.

Pears are one of the most popular fruits in the world. Not only are they a great source of fiber, they also contain Vitamin C, Potassium, and antioxidants (Source: USA Pears).

The fiber in pears is indigestible, which can help to move through the body, alleviating constipation.

One of the nice things about pears is that they can be eaten cooked or raw, and added to sweet or savory dishes. Just make sure you wash them thoroughly first – our fruit prep guide can help with that.

Pears are amazing with a smear of goat cheese (you can check which goat cheeses are pregnancy-safe here), a crusty toast, and a drizzle of balsamic vinegar.

Or, try baked pears with cinnamon and cardamom for an earthy, sweet treat.

Quinoa

Fiber Content: 5 grams per ½ cup.

This naturally gluten-free whole grain is not only a great fiber source, but also contains protein, Vitamin E, folate, magnesium, phosphorus, and manganese (Source: Nutrition Data).

Quinoa is quick cooking and can be eaten as the base of a grain bowl – what sounds better than a bowl of quinoa, spinach or kale, steak or chicken, and a bit of sweet potato?

A combination like this would also be a great way to get fiber, not only from the quinoa but also from the greens and sweet potato!

If you have a sweet tooth, try adding cooked quinoa to a banana bread recipe; the tiny pieces get crispy when baked, lending a nice contrast in texture to the banana bread while increasing the nutritional value.

Baked Sweet Potato or Yam (With Skin)

Fiber Content: 4.8 grams per 1 medium tuber

Sweet potatoes or yams are a great source of fiber (don’t forget to eat the skin!), as well as carbohydrates, Vitamins A, B6, C, thiamine, potassium, and manganese (Source: Nutrition Data).

If you are feeling constipated, eating a few servings of sweet potatoes can likely help to get things moving.

Sweet potatoes are safe to consume during pregnancy, and can even be incorporated into your baby’s diet as one of the first early foods.

Try a baked sweet potato sprinkled with cinnamon and a little brown sugar. Or, take a savory spin with a simple sheet pan dinner of roasted sweet potatoes, brussels sprouts, and chicken pieces.

Baked (Jacket) Potato With Skin

Fiber Content: 4.4 grams per 1 medium tuber.

During early pregnancy, when constipation and nausea can be the worst, potatoes can be a great food to eat.

They are very nutritious, a good source of fiber, and can be left plain to quell a nauseated stomach.

Mashed potatoes, potato soup, roasted potatoes, or scalloped potatoes are all easy ways to prepare this humble tuber.

Just remember that much of the fiber is in the skin, which is why baking them (also known as ‘jacket potatoes’) is a great way to have them during pregnancy.

Rather than loading them with fillings like sour cream or cheese, try potatoes stuffed with veggies, cooked beans, or other nutritious options.

Not only are potatoes great to help a nauseated tummy and to keep bowel movements regular, they are also super nutritious.

Potatoes are full of potassium, phosphorus, folate, Vitamins B6 and C, and can give you energy thanks to their carbohydrate content (Source: Nutrition Data).

Green Peas

Fiber Content: 4.4 grams per ½ cup.

These small but mighty vegetables pack a powerful punch. Not only are green peas a good fiber source (with digestible and indigestible fiber), they also contain protein, Vitamins A, C, K, thiamine, folate, and manganese (Source: Nutrition Data).

Peas are considered a starchy vegetable, so if you prepare them for dinner, try pairing them with a non-starchy vegetable for a good balance (e.g. broccoli or cauliflower).

They are also delicious in an herbed puree and tossed with pasta for a refreshing spin on pesto.

Bulgur

Fiber Content: 4.1 grams per ½ cup

Bulgur wheat is a common food in the Mediterranean part of the world. It’s a cereal grain made from cracked wheat (similar to steel cut oats), but has a texture more like quinoa.

Nutritionally, bulgur can be a fantastic addition to your pregnancy diet. In addition to fiber, it’s rich in magnesium, manganese, folate, protein, and iron (source: Nutrition Data).

Bulgur could be eaten warm, with milk and a drizzle of maple syrup for breakfast, or could be eaten as the base of a grain bowl, topped with an egg and ground turkey.

It’s one of the ingredients in Tabbouleh (pictured above), a delicious Levantine salad that goes very well with a bit of hummus, koftas, or falafel.

Raspberries

Fiber Content: 4 grams per ½ cup.

One of the first berries on this list, raspberries are a great source of fiber, as well as Vitamins C, K, and manganese (source: Nutrition Data).

Fresh or frozen berries can be consumed, and they can be eaten anytime of the day.

They can be blended into a smoothie, eaten on top of warm or cold cereal, or even made into a spread for toast.

Check out the smoothie at the end of this article to see how to incorporate them into your pregnancy diet.

For more on raspberry benefits during pregnancy, you can read our dedicated raspberry page here.

Steel Cut Oatmeal

Fiber Content: 4 grams per ½ cup cooked.

The options with oatmeal are endless!

Oatmeal can be eaten for breakfast, in a granola or granola bar form, can be mixed into bread, cookie, or muffin batter, and can be eaten hot or cold (overnight oats!).

Oatmeal is also great to eat when you are feeling nauseated, as its high fiber and carbohydrate content can fill your stomach and help you to stay feeling full for longer periods of time (source: Bob’s Red Mill).  

Blackberries

Fiber Content: 3.8 grams per ½ cup.

Another awesome berry that can provide fiber and antioxidants in your pregnancy diet is blackberries.

They are also rich in Vitamin C, Vitamin K, manganese, and contain some Omega-3 and Omega-6 fatty acids (Source: Nutrition Data).

Blackberries can be eaten raw, cooked, for breakfast, in a smoothie, or even added to a chopped salad. Just remember to wash them thoroughly first!

Almonds

Fiber Content: 3.5 grams per 1 ounce serving.

Protein, Vitamin E, magnesium, phosphorus, manganese, fat, fiber, riboflavin, and Omega-6 fatty acids are all packed into these popular nuts (Source: Nutrition Data).

Almonds can be eaten as a snack, roasted and seasoned as part of a mix, incorporated into granola on yogurt, or blended into a smoothie (as almond butter).

For more nutrients and fiber, eat them whole with the skin on, rather than blanched or sliced.

Almonds are also a great substitute for peanuts if there is an allergy issue.

They are safe to eat during pregnancy, but just be mindful of portion sizing, as eating too many may exceed your daily fat requirement.

Spinach

Fiber Content: 3.5 grams per ½ cup cooked.

Not only is spinach a good source of fiber, it also contains Vitamins A, K, folate, manganese, and magnesium (Source: Nutrition Data).

It can be eaten cooked or raw (if thoroughly washed), is safe for pregnancy, can be blended into smoothies (like the recipe that we have included at the end of the article), and can also be mixed into eggs at breakfast.

Spinach does not have a bitter flavor like kale, so if you do not usually eat greens, it might just be the one to try.

Does Drinking Water Help with Pregnancy Constipation?

In one simple answer, yes, drinking water will help with pregnancy constipation. It’s a good idea to hydrate as well as eating the foods on this list.

When you are pregnant, your body needs more water to help make more blood and grow your baby.

When you do not drink enough water, the body will go to the gut first, and try to reabsorb water in the stool.

This, combined with increased circulating progesterone relaxing the intestinal muscles, can lead to increased risk for constipation.

One easy way to help prevent constipation is by drinking enough water; about 2400 milliliters (0r 10 cups) of water per day, as recommended by the IOM (Source: Mayo Clinic).

The combination of water and fiber from foods in this list can help to bulk stool and keep it softer, resulting in more regular bowel movements.

A few good ways to meet your increased water needs during pregnancy are to eat a wide variety of fruits and vegetables (which all contain some water), and to drink plenty of fluids.

These fluids might include water, 100% fruit juice, low-fat dairy, and pregnancy-safe herbal teas, and also incorporate broth and soups. For more ideas, check our ten drinks to enjoy during pregnancy, besides water.

Tracking your water intake with an app or a chart might help if drinking enough water is something that you know might be a struggle.

Constipation during pregnancy can be uncomfortable and downright painful.

Eating a fiber-rich diet, with a wide variety of foods, along with consuming adequate fluids, can help you feel your best throughout your pregnancy and regulate your bathroom visits.

Below is a bonus smoothie recipe specially designed to combat pregnancy-related constipation.

High Fiber Pregnancy Power Smoothie Recipe

This smoothie is easy to throw together, is packed with fiber and protein, and tastes great. This recipe yields 2 servings.

Total time: 10 minutes
Prep time: 5 minutes
Servings: 2

Ingredients:

• 1 cup thoroughly washed raw spinach leaves
• 1 cup rinsed fresh or frozen raspberries (or mixed berries)
• ½ avocado (without skin or pit)
• 1 cup low-fat milk or other non-dairy milk of your choice
• ½ cup low-fat vanilla yogurt
• 1 tablespoon flax seeds – optional, as flax should only be eaten in moderation during pregnancy. For more on this, read our flax article.
• 1 tablespoon chia seeds
• 1 tablespoon honey – preferably pasteurized

Directions:

Combine all ingredients in a blender and blend until smooth. If desired, add ice for a thicker texture. Divide into two glasses and serve!

Nutrition information per serving (Nutrition information sourced from the Nutrium database):

301 calories, 38 carbohydrates, 11 grams fiber (27 net carbohydrates), 13 grams fat, 11 grams protein.

Enjoy!

More ideas for you on the pregnancy benefits of certain foods:

• The best foods to combat morning sickness or nausea
• Guide to food that can reduce swelling during pregnancy
• A huge list of high-iron foods to prevent anemia when pregnant

This article has been reviewed and approved for publication in line with our editorial policy.

doctor’s advice and food list

Contents

• 1 Diet for constipation and diseases of the stomach and intestines: effective recommendations
  • stomach with constipation:
  • 1. 3 Which foods are recommended to be included in the diet for diseases of the intestines and stomach with constipation:
  • 1.4 Eating regimen in a therapeutic diet for diseases of the intestines and stomach with constipation
  • 1.5 Probiotics for bowel and stomach disease with constipation
  • 1.6 Recommended foods for a therapeutic diet for bowel and stomach disease with constipation:
  • 1.7 List of foods not recommended for bowel and stomach disease with constipation:
  • 1.8 How to do it right to eat during an exacerbation of an intestinal and stomach disease with constipation:
  • 1.9 Recovery period after an exacerbation of an intestinal and stomach disease with constipation
  • 1.10 Medications for the treatment of constipation in diseases of the intestines and stomach
  • 1.11 Recipes for a therapeutic diet for diseases of the intestines and stomach with constipation:
    • 1.11.1 Vegetable soups
    • 1.11.2 Chicken cutlets with rice 90 008
    • 1. 11.3 Buckwheat with vegetables
  • 1.12 What not to do in case of intestinal and stomach diseases with constipation:
  • 1.13 Related videos:
  • 1.14 Question and answer:
    • • 1.14.0.1 What diet helps with constipation?
      • 1.14.0.2 What foods should be excluded from the diet in case of bowel and stomach diseases?
      • 1.14.0.3 What can not be eaten with constipation?
      • 1.14.0.4 Which foods help with constipation?
      • 1.14.0.5 What diet is recommended for diseases of the intestines and stomach?
      • 1.14.0.6 Is it possible to eat meat in case of bowel and stomach diseases?
      • 1.14.0.7 What beverages are recommended to be taken in case of bowel and stomach diseases?
      • 1.14.0.8 What is the recommended diet for bowel and stomach problems?

Find out how to eat when you have bowel and stomach problems with constipation. The article looks at foods that can help alleviate the condition, and those that, on the contrary, can worsen the symptoms. Get helpful tips from experts and start taking care of your health today!

Today, almost every second person is faced with problems of the intestines and stomach, and the presence of constipation makes life even more difficult. Fortunately, there is a diet that can help you avoid these troubles and improve your overall health.

Professional dietitians and physicians recommend a special diet to reduce stress on the digestive system and promote intestinal and stomach health. In addition, proper nutrition helps relieve constipation.

In this article, we will tell you about the most effective diet that will get rid of problems with the stomach and intestines, as well as point out foods that should be excluded or limited in your diet. Be sure to check with your doctor before starting this diet, especially if you have serious digestive problems.

What diet do doctors recommend for diseases of the intestines and stomach with constipation:

Constipation can occur with various diseases of the intestines and stomach, so the diet should be selected individually, taking into account the specific situation. However, there are a number of general recommendations that will help to cope with constipation and reduce the burden on the digestive system.

It is also necessary to monitor the amount of proteins, fats and carbohydrates in the diet and eat small portions. Avoid foods that can cause constipation, such as white bread, rice, white rice, dairy products, and fatty foods. It is recommended to replace them with healthy alternatives, such as healthy rice, black bread, low-fat fermented milk product and dietary fiber.

In addition, you should stick to a strict diet and avoid fast food, canned and salted foods, red meat, alcohol and soda, which not only can worsen the condition of the intestines and stomach, but also contribute to the development of constipation.

In conclusion, in case of bowel and stomach diseases with constipation, the diet should be properly balanced, abundantly saturated with water and dietary fiber, with small portions and the exclusion of lean and unhealthy foods.

Which foods should be avoided in case of bowel and stomach diseases with constipation:

Patients suffering from constipation of the intestines and stomach should pay attention to their diet. Experts recommend eliminating foods that can aggravate or cause symptoms of the disease.

• Fatty foods: Fatty and fried foods are difficult to digest and can cause intestinal congestion, which can lead to constipation and worsening of the disease.
• Sweets and confectionery: Too much sugar has a negative effect on the intestinal microflora and can also cause bloating and constipation.
• Dairy products: If you are constipated, it is best to temporarily stop dairy products, as they can increase the symptoms of the disease.
• Coffee and tea: Coffee and tea contain caffeine, which is a diuretic and can cause intestinal dehydration, resulting in constipation and discomfort.

Exclusion from the diet of these products will help improve the condition of constipation of the intestines and stomach. However, remember that it is better to consult a doctor and find out which diet in a particular case is most effective and safe.

Which products are recommended to be included in the diet for diseases of the intestines and stomach with constipation:

In case of constipation, it is extremely important to evaluate your diet correctly. Some foods, for example, are high in fiber and can make symptoms worse, while others help the body deal with the problem. Consider foods that should be included in the diet for diseases of the intestines and stomach with constipation:

• Vegetables: zucchini, cauliflower, broccoli, carrots, pumpkin, cucumbers, radishes, green leafy vegetables, etc.
• Fruit: apples, pears, apricots, peaches, pineapples, mangoes, pomegranates, raspberries, blueberries, cranberries, blueberries, etc.
• Nuts and seeds: chia, flax, almonds, pine nuts, walnuts, pistachios, etc.
• Cereals: oatmeal, buckwheat, corn, barley, etc.
• Legumes: beans, peas, lentils, chickpeas, etc.
• Oils: olive, sesame, linseed, etc.
• Oily fish products: salmon, mackerel, sardines, etc.

It is important to remember that if you are constipated, you need to drink enough water throughout the day to maintain normal bowel function. You should also limit the intake of fatty and sugary foods that can adversely affect bowel function.

Eating regimen in a therapeutic diet for diseases of the intestines and stomach with constipation

An important aspect of the treatment and prevention of diseases of the gastrointestinal tract is the correct diet. For constipation, a strict eating schedule should be followed.

Doctor’s advice:

• It is recommended to eat small meals, up to 6 times a day.
• Do not overeat and eat large amounts of food at one meal.
• It is good to eat raw fruits and vegetables, which contain fiber and help to naturally cleanse the intestines.
• Chew food slowly so as not to burden the stomach.

In addition, for constipation, it is recommended to include foods rich in plant fibers in the diet:

1. Fruits and vegetables (fresh and cooked).
2. Legumes (lentils, peas, beans).
3. Nuts, seeds, cereals (rye, oat, nut, corn bread).
4. Fermented milk products (kefir, yogurt).
5. Steamed or grilled meat dishes are also useful.

Carbonated drinks, fatty and fried foods, smoked meats, salty and canned foods, sweets and pastries are not recommended.

Important to remember! Medical nutrition should not be monotonous, and the diet should be balanced and varied. It is necessary to take into account the individual indicators of the patient and the recommendations of the doctor.

Probiotics for bowel and stomach problems with constipation

Bowel and stomach problems can be associated with an imbalance in the microflora, so it is important to eat foods rich in probiotic bacteria.

One of the most effective probiotics is Lactobacillus rhamnosus GG, which helps reduce inflammation and reduce constipation.

It is important to note that probiotic products should not be consumed in large quantities and their quality must be monitored. It is better to choose natural products made on the basis of lactic bacteria.

• Some foods containing probiotics:
• Kefir
• Yoghurt
• Cottage cheese
• Cheese (especially hard)
• Sauerkraut
• Kimchi
• Miso
• Tempeh

Recommended products for a therapeutic diet for bowel disease and constipated stomach:

When you suffer from bowel or stomach problems with constipation, it is very important to include foods in your diet that can help improve your health. Here is a list of recommended foods that you can include in your healing diet:

• Vegetables: broccoli, lettuce, spinach, carrots, cucumbers, pumpkin, zucchini, eggplant.
• Fruit: apples, pears, oranges, grapefruit, bananas, kiwis, mangoes.
• Legumes: black and red beans, peas, chickpeas, soybeans.
• Cereals: rye, oat, barley and corn bread, rice, oatmeal.
• Nuts and seeds: almonds, cashews, hazelnuts, walnuts, linseeds, sesame seeds and pumpkins.
• Meat and fish: chicken, turkey, beef, tuna, salmon, trout.
• Dairy products: yogurt, kefir, cottage cheese, cheese.
• Liquids: water, green tea, fresh juices.

But do not forget that every body is different, so it is recommended to consult a doctor before changing your diet. He will be able to choose exactly those products that are right for you and your disease.

List of foods that are not recommended for bowel and stomach diseases with constipation:

• Fast food: Burgers, fries, pizza and other quick snacks can lead to gastrointestinal disorders.
• Carbonated drinks: Drinking soda, cola or other carbonated drinks can cause stomach upset and worsen your health.
• Coffee: Foods and drinks containing caffeine can cause intestinal discomfort and reduce intestinal tone.
• Dairy products: Eating dairy products can worsen constipation symptoms and lead to more serious bowel and stomach problems and problems.
• High-fiber fruits and vegetables: Vegetables and fruits such as broccoli, cabbage, potatoes, apples and pears can promote bowel movement and cause constipation.
• Fatty, fried, or spicy foods: Fatty, heavy, fried, and spicy foods can interfere with digestion and lead to more serious health problems.

Eliminating these foods from your diet and replacing them with healthy alternatives can greatly improve bowel and stomach conditions for constipation. Lean beef, fish, poultry, white rice, porridge, hard cheeses, and protein are the best substitutes for restricted foods. Consult your doctor or nutritionist for the right diet for your health condition!

How to eat healthy during a bowel and stomach flare-up with constipation:

Avoid foods that can increase stomach and intestinal irritation:

• Fatty, fried and spicy foods
• Coffee, tea, sodas and alcohol
• Dairy products if you are lactose intolerant

Prefer easily digestible foods:

• Water porridges: rolled oats, rice, oatmeal
• Whole grain bread or crackers
• Lean meats and fish, boiled or baked without oil
• Vegetables: potatoes, carrots, pumpkin, Brussels sprouts
• Fruits: apples, bananas, plums, figs

9000 5 red apple jam, as a laxative

Drink enough water:

During a flare-up of bowel and stomach disease with constipation, it is important to drink enough water to prevent dehydration. It is recommended to drink at least 8 glasses of water a day. You can also drink non-carbonated mineral waters and natural juices without added sugar.

Take probiotics:

Probiotics help restore healthy gut flora and boost the immune system. Take probiotic supplements or eat foods that contain probiotics, such as yogurt, kefir, and cottage cheese.

Recovery period after an exacerbation of bowel and stomach disease with constipation

When the exacerbation of bowel and stomach disease with constipation subsides, the recovery period begins. During this period, it is very important to choose the right products to restore the normal functioning of the intestines and stomach.

Easily digestible foods such as low-fat dairy products, water cereals, vegetable soups, boiled meat and fish, eggs, soft vegetables and fruits can be introduced first. It is also important to ensure that these products do not cause possible allergic reactions.

More complex foods such as coarse fibre, high-fat dairy products, sweets and pastries can be introduced gradually. It is also important to follow a balanced diet and monitor the amount of food consumed.

The most important thing during this period is to monitor your feelings and symptoms. If pain, discomfort or other unpleasant sensations appear, you need to exclude certain foods from the diet again and consult a doctor.

Medicines for constipation in intestinal and stomach disorders

Intestinal and stomach disorders can cause constipation, resulting in discomfort and pain. Fortunately, there are many medications available to help treat constipation.

Peculiarities of drug treatment:

• Drugs should be prescribed by a doctor who takes into account the characteristics of the disease and draws up an individual treatment regimen.
• Medicines can only be effective when combined with proper diet and physical activity.
• Medicines may have contraindications and unwanted side effects. Before starting treatment, you should consult with your doctor.

Examples of drugs for constipation:

Name of drug Action Use