The 17 Best Foods to Relieve Constipation

Eating certain fruits, vegetables, and seeds can help relieve constipation by adding bulk, softening stool, decreasing gut transit time, and increasing stool frequency.

About 14% of people experience chronic constipation at some point (1).

Symptoms include passing stools less than three times per week, straining, lumpy or hard stools, a sensation of incomplete evacuation, feeling blocked, or being unable to pass a stool.

The type and severity of symptoms can vary from person to person. Some people experience constipation only rarely, while it’s a chronic condition for others.

Constipation has a variety of causes, but it’s often the result of the slow movement of food through the digestive system.

This may be due to dehydration, a poor diet, medications, illness, diseases affecting the nervous system, or mental disorders.

Here are 17 foods that can help relieve constipation and keep you regular.

1. Prunes

Dried plums, known as prunes, are widely used as a natural remedy for constipation.

They contain high amounts of fiber, with nearly 3 grams of fiber per 1/4-cup (40-gram) serving. This is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber (2, 3).

The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which can add bulk. Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which also can increase stool weight (4).

In addition, prunes contain sorbitol. This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people (4, 5).

Finally, prunes also contain phenolic compounds that stimulate beneficial gut bacteria. This has been hypothesized to contribute to their laxative effect (4).

One older study in 40 people with chronic constipation found that eating 3. 5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium, a type of dietary fiber (6).

You can enjoy prunes on their own or in salads, cereals, oatmeal, baked goods, smoothies, and savory stews.

Summary

Prunes are high in fiber, sorbitol, and gut-healthy phenolic compounds, all of which can help treat constipation.

2. Apples

Apples are rich in fiber. In fact, one medium apple with the skin on (about 200 grams) contains 4.8 grams of fiber, which is 19% of the RDI (7).

Although most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin (8).

In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can pull water into the colon, softening the stool and decreasing gut transit time (9, 10).

One study in 80 people with constipation found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut (11).

Another older animal study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation (12).

Apples are an easy way to boost the fiber content of your diet and alleviate constipation. You can eat them whole on their own or slice them up to add to salads or baked goods. Granny Smith apples have a particularly high fiber content (13).

Summary

Apples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract.

3. Pears

Pears are another fruit rich in fiber, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). That’s 22% of the RDI for fiber (14).

Alongside the fiber benefits, pears are particularly high in fructose and sorbitol compared with other fruits (15).

Fructose is a type of sugar that some people absorb poorly. This means that some of it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement (16).

Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed by the body and acts as a natural laxative by bringing water into the intestines (15).

You can include pears in your diet in a wide variety of ways. Eat them raw or cooked, with cheese, or include them in salads, savory dishes, and baked goods.

Summary

Pears are rich in fiber and contain natural laxatives, such as fructose and sorbitol.

4. Kiwi

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One kiwi (about 75 grams) contains about 2.3 grams of fiber, which is 9% of the RDI (17).

In one study, 19 healthy adults consumed a kiwi-derived supplement for 28 days. Researchers found doing so led to significant increases in the number of daily bowel movements, compared with a control group (18).

Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and looser stools in 11 healthy adults (19).

Furthermore, a 2010 study gave 54 people with irritable bowel syndrome two kiwis per day for 4 weeks. At the end of the study, participants reported increased frequencies of bowel movements and faster colonic transit times (20).

It’s not just the fiber in kiwis that’s thought to fight constipation. An enzyme known as actinidin is also hypothesized to be responsible for kiwi’s positive effects on gut motility and bowel habits (21, 22, 23).

Kiwis can be eaten raw. Just peel them or cut them in half and scoop out the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost.

Summary

Kiwis are a good source of fiber and contain actinidin, an enzyme that may improve gut motility and reduce constipation.

5. Figs

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Figs are a great way to boost your fiber intake and promote healthy bowel habits.

One medium raw fig (about 50 grams) contains 1. 5 grams of fiber. Moreover, just half a cup (80 grams) of dried figs contains 7.9 grams of fiber, which is almost 32% of the RDI (24, 25).

An older study in dogs investigated the effects of fig paste on constipation over a 3-week period. It found that fig paste increased stool weight and reduced intestinal transit time (26).

Another study in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed colonic transit, improve stool consistency, and alleviate stomach discomfort (27).

Interestingly, figs contain an enzyme called ficin, which is similar to the enzyme actinidin found in kiwis. It’s thought this may contribute to its positive effects on bowel function, alongside its high fiber content (21, 23).

Figs are a delicious snack on their own and also pair well with both sweet and savory dishes. They can be eaten raw, cooked, or dried and go well with cheese and gamey meats, as well as on pizza, in baked goods, and in salads.

Summary

Figs can help increase your intake of fiber and contain ficin, an enzyme that may promote regularity.

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Citrus fruits like oranges, grapefruits, and mandarins are a refreshing snack and good source of fiber.

For example, one orange (about 154 grams) contains 3.7 grams of fiber, which is 15% of the RDI. Meanwhile, one grapefruit (about 308 grams) contains almost 5 grams of fiber, meeting 20% of your daily needs (28, 29).

Citrus fruits are also rich in the soluble fiber pectin, especially their peels. Pectin can accelerate colonic transit time and reduce constipation (11, 30).

In addition, citrus fruits contain a flavanol called naringenin, which may contribute to their positive effects on constipation (31).

Animal studies have shown that naringenin increases fluid secretion into the colon, causing a laxative effect. However, more research in humans is needed (31, 32).

To get the maximum amount of fiber and vitamin C, eat citrus fruits fresh. Oranges and mandarins are a handy snack food, and grapefruit goes well in a salad or cut in half for breakfast.

Summary

Citrus fruits like oranges, grapefruits, and mandarins are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin.

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Greens such as spinach, Brussels sprouts, and broccoli are not only rich in fiber but also great sources of folate and vitamins C and K (33, 34, 35).

These greens help add bulk and weight to stools, which makes them easier to pass through the gut.

One cup (180 grams) of cooked spinach contains 4.7 grams of fiber, or 19% of the RDI (33).

To get spinach into your diet, try adding it to a quiche, pie, or soup. Baby spinach or tender greens can be added raw to salads or sandwiches for a fiber boost.

Brussels sprouts are also super healthy, with just 5 sprouts containing 14% of your daily fiber needs and only 41 calories (34).

They can be boiled, steamed, grilled, or roasted and enjoyed hot or cold.

Meanwhile, broccoli contains 2.4 grams of fiber in just one cup (91 grams). This is equivalent to 10% of the RDI for fiber (35).

It can be cooked and added into soups and stews, as well as eaten raw in salads or as a snack.

Summary

Greens like spinach, Brussels sprouts, and broccoli are rich in fiber, which can help add bulk to stools to support regularity.

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Jerusalem artichoke and chicory belong to the sunflower family and are important sources of a type of soluble fiber known as inulin (36).

Inulin is a prebiotic, which means it helps stimulate the growth of bacteria in the gut, promoting digestive health. It’s particularly beneficial for Bifidobacteria (36, 37).

A review of research on inulin and constipation found that inulin increases stool frequency, improves consistency, and decreases gut transit time. It also has a mild bulking effect by increasing bacterial mass in stools (37, 38).

A recent study in 44 healthy adults with constipation found that taking 0.4 ounces (12 grams) of inulin from chicory per day increased stool frequency and softness (39).

Jerusalem artichokes are tubers that have a nutty flavor. You can find them in most supermarkets, sometimes under the name sunchokes or topinambur. They can be roasted, steamed, boiled, or mashed.

Chicory root is not commonly found in supermarkets but has become a popular coffee alternative in its ground form.

Summary

Jerusalem artichokes and chicory contain a prebiotic called inulin, which can enhance gut health and improve the frequency and consistency of stool.

9. Artichoke

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Scientific research shows that artichokes have a prebiotic effect, promoting good gut health and regularity.

Prebiotics are indigestible carbohydrates like inulin that feed the beneficial bacteria in your gut, increasing their numbers and protecting against the growth of harmful bacteria (40).

One older study found that people who ate 10 grams of fiber extracted from artichokes every day for 3 weeks had greater numbers of beneficial Bifidobacteria and Lactobacilli bacteria. It also found that levels of harmful bacteria in the gut decreased (41).

Additionally, prebiotics have been found to increase stool frequency and improve stool consistency in people with constipation (42).

Cooked artichokes can be eaten hot or cold. The outer petals can be pulled off, and the pulpy part can be eaten with a sauce or dip. The heart of the artichoke can be scooped out and cut into pieces.

Summary

Artichokes are packed with prebiotics like inulin, which can increase the amount of beneficial bacteria in the gut to increase stool frequency and consistency.

10. Rhubarb

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Rhubarb is a leafy plant that’s well known for its bowel-stimulating properties.

It contains a compound known as sennoside A, more commonly known as Senna, a popular herbal laxative (43, 44).

A study in rats found that sennoside A from rhubarb works by decreasing levels of aquaporin 3, a protein that regulates the movement of water in the intestines (45).

A lower level of aquaporin 3 means less water is moved from the colon back into the bloodstream, leaving stools softer and promoting bowel movements.

Furthermore, 1 cup (122 grams) of rhubarb contains 2.2 grams of dietary fiber, which provides 9% of the RDI for fiber (46).

The leaves of the rhubarb plant cannot be eaten, but the stalks can be sliced and boiled. Rhubarb has a tart flavor and is often sweetened and added to pies, tarts, and crumbles. It can also be added to oats or muesli for a fiber-rich breakfast.

Summary

Rhubarb is high in fiber and contains sennoside A, a compound that helps soften stools and promote bowel movements.

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Sweet potatoes contain a good amount of fiber to help alleviate constipation.

One medium sweet potato (about 150 grams) contains 3.6 grams of fiber, which is 14% of the RDI (47).

Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin (48).

Insoluble fiber can aid bowel movements by adding bulk and weight to stools (49).

One study looked at the effects of eating sweet potato on people undergoing chemotherapy, which can cause constipation (50).

After just 4 days of eating 7 ounces (200 grams) of sweet potato per day, participants experienced improved symptoms of constipation and reported less straining and discomfort compared with the control group (50).

Sweet potato can be roasted, steamed, boiled, or mashed. It can also be used in any recipe that calls for regular potatoes.

Summary

Sweet potatoes are a great source of insoluble fiber, which can add bulk to stools to prevent constipation.

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Beans, peas, and lentils — also known as pulses — are one of the cheapest, fiber-packed food groups you can include in your diet.

For example, 1 cup (182 grams) of cooked navy beans, the type used for baked beans, contains a whopping 19.1 grams of fiber, which is 76% of the RDI (51).

Furthermore, in just one-half cup (99 grams) of cooked lentils, there are 7.8 grams of fiber, meeting 31% of your daily needs (52).

Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage (49, 53).

To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads, or adding them into ground-meat dishes for extra bulk and taste.

Summary

Pulses such as beans, peas, and lentils contain both soluble and insoluble fiber, which can help soften and add bulk to the stool.

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Chia seeds are one of the most fiber-dense foods available. Just 1 ounce (28 grams) of chia seeds contains 9. 8 grams of fiber, meeting 39% of your daily needs (54).

The fiber in chia comprises 85% insoluble fiber and 15% soluble fiber (55).

When chia comes into contact with water, it forms a gel. In the gut, this can help soften stools and make them easier to pass (56).

What’s more, chia can absorb up to 12 times its own weight in water, which can help add bulk and weight to stools (57).

Chia seeds are very versatile and can be added to many foods, considerably boosting the fiber content without too much effort.

They work perfectly sprinkled onto cereal, oats, or yogurt. You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods, or desserts.

Summary

Chia seeds are loaded with soluble fiber, which forms a gel-like consistency in the digestive tract to soften and ease stool passage.

14. Flaxseeds

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Flaxseeds have been used for centuries as a traditional remedy for constipation, thanks to their natural laxative effects (58).

In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid (58).

Just 1 tablespoon (9 grams) of whole flaxseeds contains 2.5 grams of fiber, meeting 10% of your daily needs (59).

One 2012 study in mice found that those fed a flaxseed-supplemented diet had shortened small intestinal transit time and increased stool weight and frequency (60).

The researchers suggested that insoluble fiber acts like a sponge in the large intestine, retaining water, increasing bulk, and softening the stool. Meanwhile, the soluble fiber promotes bacterial growth, adding mass to stools (60).

Additionally, short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements (60).

Interestingly, researchers have suggested that flaxseeds’ laxative effect may be attributed to their oil content, which may have lubricant properties (60).

You can eat flaxseed on cereal and yogurt or use it in muffins, breads, and cakes.

However, not everyone should use flaxseed. Pregnant and lactating women are often advised to exercise caution when using flaxseed, although more research is needed (61).

Summary

Flaxseeds are high in both soluble and insoluble fiber and can increase the growth of beneficial bacteria in the gut.

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Rye bread is a traditional bread in many parts of Europe and rich in dietary fiber.

Two slices (about 64 grams) of whole grain rye bread contain 3.7 grams of dietary fiber, meeting 15% of the RDI (62).

Research has found rye bread to be more effective at relieving constipation than regular wheat bread or laxatives (63).

One 2010 study in 51 adults with constipation investigated the effects of eating 8.5 ounces (240 grams) of rye bread per day (63).

Participants who ate rye bread showed a 23% decrease in intestinal transit times, on average, compared with those who ate wheat bread. They also experienced softened stools, as well as increased frequency and ease of bowel movements (63).

Rye bread can be used in place of regular white wheat bread. It’s usually denser and darker than regular bread and has a stronger flavor.

Summary

Whole grain rye bread is a good source of fiber and has been shown to increase the frequency of bowel movements while also decreasing intestinal transit time.

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Oat bran is the fiber-rich outer casing of the oat grain.

It has significantly more fiber than the commonly used quick oats. One-third cup (31 grams) of oat bran contains 4.8 grams of fiber, compared with 2.7 grams in quick oats (64, 65).

Although more research is needed, two older studies have shown the positive effects of oat bran on bowel function.

First, one study from the United Kingdom showed that eating two oat-bran biscuits per day significantly improved the frequency and consistency of bowel movements and reduced pain in participants ages 60–80 (66).

Another study in nursing home residents in Austria found that adding 7–8 grams of oat bran to their diet per day resulted in a significant reduction in laxative use (67).

Oat bran can easily be combined with granola mixes and baked into bread or muffins.

Summary

Oat bran is brimming with fiber and has been shown to improve bowel function and reduce constipation in some older studies.

17. Kefir

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Kefir is a fermented milk beverage that originated in the Caucasus mountains in West Asia. The word kefir is derived from a Turkish word meaning “pleasant taste” (68).

It’s a probiotic, which means it contains bacteria and yeasts that benefit your health when ingested. Kefir contains various species of microorganisms, depending on the source (68).

One 4-week study had 20 participants drink 17 ounces (500 mL) of kefir per day after their morning and evening meals. At the end of the study, participants used fewer laxatives and experienced improvements in stool frequency and consistency (68).

Another study in 45 people with inflammatory bowel disease found that drinking 13.5 ounces (400 mL) of kefir twice daily improved the composition of the gut microbiome and decreased symptoms like bloating (69).

Kefir can be enjoyed plain or added to smoothies and salad dressings. It can also be mixed in with cereals and topped with fruits, flaxseeds, chia seeds, or oat bran to add some fiber.

Summary

Kefir is rich in probiotics and has been shown to improve gut health and prevent constipation.

Many fruits, vegetables, pulses, and seeds can help relieve constipation.

A high fiber diet helps add bulk and weight to stools, soften them, and stimulate bowel movements. However, in some people, high fiber diets can make constipation worse, so it’s important to talk with your doctor about what’s right for you.

In addition, it’s vital to drink plenty of water. Keep in mind that your fluid requirements will increase when you increase your fiber intake.

Regular exercise is another critical factor in improving symptoms of constipation and developing healthy bowel habits.

If you have constipation, try to gradually introduce some of the foods above to your diet, as well as drink plenty of water and engage in physical exercise, to improve your regularity, stool consistency, and overall comfort.

Foods for Constipation | Johns Hopkins Medicine

Featured Expert:

• Emma Slattery, RDN, LDN, CNSC, CSO

If you are experiencing constipation ― difficult or infrequent bowel movements ― what you eat can make a difference. Certain foods can help bring about relief, while others can make the problem worse.

Emma Slattery, a clinical dietitian at Johns Hopkins Medicine, provides insights on foods that help with constipation and foods to avoid when constipated.

Diet and Constipation

Constipation can be occasional or chronic, and causes range from a sedentary lifestyle to gastrointestinal conditions such as irritable bowel syndrome. But in almost every case of constipation, food is an important factor.

According to Slattery, fiber is a major component of foods that relieve constipation, and of poop itself. She notes that in addition to adding bulk to the stool, fiber and high-fiber recipes provide other digestive benefits:

• Fiber supports the microbiome: the healthy balance of bacteria in the digestive tract.
• Fiber also helps gut motility: the coordination of muscle contractions in the intestines that push food along the digestive process.

Foods High in Fiber

Slattery explains that there are two types of fiber found in food: soluble fiber and insoluble fiber. Foods rich in one or both kinds can relieve both occasional and chronic constipation.

Insoluble Fiber

“Insoluble fiber is what we think of as roughage. This is the material from food that your body cannot break down in digestion,” she says. “It leaves the body pretty much as it goes in.”

Foods high in insoluble fiber include:

• Skins and seeds of fruits and vegetables
• Popcorn
• Leafy greens
• Nuts
• Dried fruit

Soluble Fiber

Soluble fiber, on the other hand, is a type of fiber that dissolves in water. “When dissolved in water in the digestive tract, soluble fiber forms a gel that adds bulk. The gel also acts as a natural stool softener, making bowel movements easier and more comfortable to pass,” Slattery says.

Soluble fiber can be found in:

• Whole grains
• Apples
• Bananas
• Cooked vegetables
• Oatmeal

Some of the recommended foods for constipation include both types of fiber. For example, potatoes and apples have soluble fiber inside, and insoluble fiber in the outer skin.

Eat more fiber to relieve constipation.

If you’re dealing with occasional constipation, upping your fiber intake for a few days to get back onto a more normal-for-you bowel movement schedule can be sufficient.

For chronic constipation, Slattery suggests consulting with a dietitian who can help you create a more fiber-rich, long-term eating plan. She recommends working up to 25–30 grams of fiber a day for women and 30–38 grams for men.

Increase fiber gradually.

But, she advises, when making dietary changes, easy does it.

“If you are used to eating a diet low in fiber, incorporating a lot of fiber all at once can cause gastrointestinal symptoms such as gas, cramping or bloating to actually worsen. The goal is to gradually add in more high-fiber foods so your digestive system has a chance to acclimate.”

High- Fiber Recipes

Are there foods that make you poop instantly?

Slattery says prunes and prune juice live up to their reputation as foods to help constipation due to a unique ingredient.

“In addition to fiber, prunes are rich in a naturally occurring sugar alcohol called sorbitol,” she explains. “Sorbitol molecules do not break down in digestion, and when they reach the colon, the body wants to get rid of them, and the reaction can result in a bowel movement.”

Slattery says apple juice also contains sorbitol, but in lower amounts. “For people who don’t like prunes or prune juice, apple juice can be an alternative.”

What else helps with constipation? Natural Laxatives, Water and More

In addition to increasing fiber, Slattery recommends some other strategies.

Sip a hot beverage.

People who want fast constipation relief can also try drinking hot beverages, especially caffeinated ones like coffee or regular tea. “The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels as well,” Slattery says.

Use caution with natural laxatives.

Commercially available constipation supplements with psyllium husks or guar gum, when used occasionally and as directed, are safe for most people. But she recommends using caution when considering other herbal supplements, pills, powders or laxative “teas,” especially for long-term use.

“Some of the so-called ‘natural’ or ‘herbal’ constipation remedies are poorly researched and regulated,” she notes. “Some can cause diarrhea, cramping, bloating and even more serious digestive problems.”

Drink more water for constipation.

She also stresses the importance of adequate hydration. Water is essential to helping fiber work its magic.

“The large intestine draws water out of the stool before it’s passed out of the body. So if you are dehydrated due to exercise, hot weather, a medical condition or just not drinking enough water, you can end up with hard, dried-out stool that is more difficult to pass.

“As you increase your dietary fiber, it’s important to increase your hydration at the same time,” she advises.

Can exercise help constipation?

“Absolutely yes,” says Slattery. “Physical activity is essential. Even if you do not feel like exercising because you are constipated and bloated, moving your body will help you move your bowels.”

Foods to Avoid When Constipated

High-fat foods ― those rich in oil, butter and grease ― can contribute to constipation.

If you are chronically constipated, overeating fried food, processed meats, commercially baked goods and other high-fat items may be responsible. Slattery cites cheese as a particular constipation culprit.

“Really high-fat foods slow down digestion,” she says. “Fats are tricky to digest, and take a long time for the body to break down. Also, most high-fat foods are low in fiber and delay motility.”

Q & A: Diet and Constipation

Q. If someone is constipated, does it matter when they eat?

A. “There is not much research around this. But, we know the process of eating stimulates the digestive system end to end, so at least theoretically, keeping a regular daily meal schedule could support regular bowel movements. ”

Q. Are there particular diets that cause constipation?

A. “The keto diet, with its high levels of fat, can definitely cause constipation. If you are on a ketogenic diet for health reasons and become constipated, work with a dietitian or doctor to balance your dietary needs with some low-carb fiber sources, such as leafy greens.

“The BRAT diet ― bananas, rice, applesauce and toast ― is one we recommend for a range of digestive issues, and it can help with both constipation and diarrhea.

“Intermittent fasting can have variable effects on bowel movement regularity since there are so many different schedules to choose from.”

If you have questions about constipation and diet or any other aspect of nutrition and how it might affect your health, consult a clinical dietitian or a doctor.

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Learn about intermittent fasting

What to eat with constipation? · “Siberian fiber”

In case of constipation, the patient is recommended foods rich in fiber. This fact has been scientifically proven, moreover, many centuries ago.

Even in ancient Greece, doctors said that food can not only saturate, but also cure many diseases.

What is constipation? This is a bowel condition that is best treated with food rather than pills. Why? Because constipation is a signal that you are not eating right and that you need to urgently change your diet. Constipation is a symptom, a kind of alarm SMS from the body …

How to deal with constipation? It seems to be clear to everyone what it is … But nevertheless, let’s figure it out, what if you have already encountered constipation, but don’t even think about it? So, if your bowels are emptied less than 3 times a week, then you have constipation. And you need to get rid of it. Even if you don’t feel sick at all.

Why? Because constipation can provoke serious diseases, such as hemorrhoids, inflammation of the rectum, colitis, reflux enteritis, thrombophlebitis and others. As they say, it will not seem enough.

But, fortunately, in the case of constipation, the method of prevention works very well. If you eat well, add more foods with fiber from constipation, then you will most likely never encounter this uncomfortable condition.

What does it mean to follow a diet for constipation? This means eating differently than is customary in the modern world. This means ignoring commercials that try to sell you fast and harmful products. In supermarkets, do not run headlong to showcases with harmful sausages or sausages, and ignore fast food cafes on the streets of the city.

Constipation is a serious medical and social problem. In developed countries, 30 to 50% of the working population and 5 to 20% of children suffer from constipation to some extent. In the elderly, constipation occurs 5 times more often than in young people (from Wikipedia).

Well, well, but how then to eat with constipation? This is impossible, this is impossible … Oddly enough, you need to eat what our ancestors preferred. Yes, yes, in our age of high technology, we need to return back to nature, to natural nutrition. This is exactly what modern scientists say.

“Nutritionists believe that the Western diet, rich in saturated fats and poor in fiber and fermentable substances, is inconsistent with our traditional ancient gut microflora and our genome, which have not changed since the dawn of man.” – This is the conclusion made by the professor of the Siberian State Medical University Sergey Nikolaevich Udintsev.

That is, as it turns out, in order for the body to be healthy and the intestines to work like clockwork, you need to adhere to a diet that repeats the diet of our ancestors. And it had a huge amount of vegetable fiber.

Diet for constipation with fiber

A healthy adult who consumes approximately 2,000-2,500 kcal per day should include 25-45 g of fiber in his diet daily. And this, respectively, is 2 kg of bananas, 3 kg of oranges or 5 kg of melon. Are you able to eat that much? Well, maybe once or twice it will work out … However, you need to eat all these mountains of fruits and vegetables every day! Such a remedy for constipation will cost us too much ….

It is much easier to solve the problem of constipation by focusing on legumes in your diet. You need to eat 2 cups of beans, peas or lentils every day. It seems like a good option, it’s still not kilograms of vegetables … But you’ll get tired of these peas, you’ll get bored in a week, don’t go to a fortuneteller! Are there other ways to upgrade your diet?

Proper nutrition for constipation

The absolute champion in the amount of fiber is cereals, more precisely, grain shells. Well, great … And what, you order oats to chew ?! No, you don’t need to do this at all. Biologists have found a way to process grain shells, which carefully preserves all their useful properties. It turns out dry fiber in the form of powder or granules, and it is packaged in jars and bags. And it is very convenient and easy to use.

Siberian fiber is known throughout Russia, it is well known abroad. This is an interesting, innovative product that has a great future.

Anti-constipation cocktail

In total, the factory produces about 150 types of “Siberian fiber”, including a specialized anti-constipation product – SK Lax cocktail, which is designed to solve this delicate problem.

With products from Siberian Fiber, the problem of proper nutrition with constipation will be solved! It has been scientifically proven that fiber helps with constipation, and now we are not afraid of them.

Which foods contain a lot of fiber useful for constipation

Contents

• What can frequent constipation indicate?
• What is fiber and how does it work for constipation?
• What foods contain fiber?
• What else can be used for constipation problems?
• Conclusion

Disclaimer

Please note that all information posted on the site
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Which foods contain a lot of fiber useful for constipation

The inability to free the intestines from feces for a long time is called constipation. Fiber is often used to combat this condition. What foods are rich in it?

What can frequent constipation indicate?

Constipation is not an independent disease. This condition is usually accompanied by hardening of the feces, and occurs due to the fact that the patient’s body is not working properly. Constipation can be the result of the following violations:

• The person eats incorrectly, not balanced. Most likely, he consumes a lot of heavy food (fatty, fried, smoked meats).
• Lack of fresh vegetables and fruits in the diet, eating semi-finished and canned foods.
• Insufficient fluid intake, violation of the drinking regimen.
• Frequent stress, disorders of the nervous system, emotional breakdowns.
• Late pregnancy, when the fetus begins to put pressure on the internal organs.
• Diseases of the endocrine system (improper functioning of the thyroid gland, insufficient secretion of enzymes).
• Uncontrolled, prolonged or incorrect use of drugs.

What is fiber and how does it work for constipation?

Fiber is a natural dietary fiber. They are part of fresh vegetables and fruits, cereals and bran. If you regularly eat foods with fiber, then after a while the intestines will clear and begin to work normally.

The advantage of dietary fiber is that they are not processed and do not dissolve under the influence of gastric juice. The liquid acts on them so that they increase in volume and produce the necessary mucus. This contributes to the easy release of feces from the body. The person does not experience pain and discomfort.

What foods contain fiber?

With constipation, the patient should pay attention to the following foods rich in dietary fiber:

1. Prunes. In order not to cause diarrhea, you should not overdo it with this dried fruit. It is enough to eat 4-5 pieces of prunes at breakfast to improve the process of digestion and defecation. The intestine, thanks to him, works more actively, produces the necessary enzymes. Prunes strengthen it and help the development of beneficial microflora.
2. Prickly bush berries (raspberries, blackberries). They have a lot of natural fibers and moisture, so they have a targeted effect on constipation.
3. Whole grain products. If they are consumed regularly, the body will have enough fiber to cope with constipation. You can also use flour products, but made from unprocessed flour. But refined and purified foods do not carry such benefits, so it is better not to add them to your diet (or significantly reduce their use).
4. Legumes and nuts. A lot of fiber is found in peas, beans, sunflower seeds, sesame seeds and flax seeds. But you shouldn’t use them too much. These foods can cause increased gas formation in the intestines, which is accompanied by pain.

What else can be used for constipation problems?

To enhance the effect of products with fiber, you can use the following means:

1. Fresh fruits and vegetables, herbs. They activate intestinal motility, make it work more actively.
2. Natural vegetable oils and fish oils. Envelop the intestines.
3. Cereal cereals. Positive effect on intestinal muscles.
4. Kefir. Allows you to easily get rid of feces in the morning.

Conclusion

Thus, the problem of constipation can threaten with serious consequences, intoxication of the body, and poor health.