What are the best foods for relieving constipation? Discover the 17 foods that can help you stay regular and relieve constipation.

Prunes: A Natural Laxative

Prunes, also known as dried plums, are a widely used natural remedy for constipation. They contain high amounts of fiber, with nearly 3 grams per 1/4-cup serving, which is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber. The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, adding bulk. The soluble fiber is fermented in the colon to produce short-chain fatty acids, which can also increase stool weight. Additionally, prunes contain sorbitol, a sugar alcohol that is not well absorbed by the body, causing water to be pulled into the colon and leading to a laxative effect in some people. Prunes also contain phenolic compounds that can stimulate beneficial gut bacteria, contributing to their laxative properties. One study found that eating 3.5 ounces of prunes per day significantly improved stool frequency and consistency compared to treatment with psyllium, a type of dietary fiber.

Apples: Pectin-Rich for Constipation Relief

Apples are rich in fiber, with one medium apple containing 4.8 grams of fiber, which is 19% of the RDI. While most of the fiber is insoluble, apples also contain soluble fiber in the form of pectin. 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. One study found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut. Another study on rats found that a diet of apple fiber increased stool frequency and weight, even when the rats were given morphine, which can cause constipation.

Pears: Fiber, Fructose, and Sorbitol for Regularity

Pears are another fruit rich in fiber, with a medium-sized pear containing 5.5 grams of fiber, which is 22% of the RDI. In addition to the fiber benefits, pears are particularly high in fructose and sorbitol compared to other fruits. Fructose is a type of sugar that some people absorb poorly, meaning that it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement. Pears also contain the sugar alcohol sorbitol, which is not well absorbed by the body and can act as a natural laxative by bringing water into the intestines.

Kiwi: A Fiber-Packed Constipation Remedy

One kiwi (about 75 grams) contains around 2.3 grams of fiber, which is 9% of the RDI. In one study, healthy adults who consumed a kiwi-derived supplement for 28 days experienced significant increases in the number of daily bowel movements, compared to a control group. Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and softer stools. The high fiber content and potential laxative effects of kiwi make it an effective natural remedy for constipation.

Berries: Fiber and Antioxidants for Digestive Health

Berries, such as raspberries, blackberries, and blueberries, are rich in fiber and can help relieve constipation. One cup of raspberries contains 8 grams of fiber, which is 32% of the RDI. Blackberries and blueberries also contain significant amounts of fiber, with 7.6 grams and 3.6 grams per cup, respectively. The fiber in berries can help add bulk to the stool and promote regular bowel movements. Additionally, berries are high in antioxidants, which can help reduce inflammation in the digestive tract and support overall digestive health.

Flaxseeds: A Fiber-Rich Superfood for Constipation

Flaxseeds are a highly nutritious superfood that can also help relieve constipation. One tablespoon of ground flaxseeds contains 3 grams of fiber, which is 12% of the RDI. The fiber in flaxseeds can help add bulk to the stool and promote regular bowel movements. Furthermore, flaxseeds contain omega-3 fatty acids, which can help reduce inflammation in the gut and support overall digestive health.

Chia Seeds: Fiber and Gel-Forming Abilities for Constipation Relief

Chia seeds are another powerful superfood that can help with constipation. One ounce (about 2 tablespoons) of chia seeds contains 10 grams of fiber, which is 40% of the RDI. When chia seeds are mixed with liquid, they form a gel-like substance that can help absorb water and add bulk to the stool, promoting regular bowel movements. Additionally, chia seeds contain soluble fiber that can be fermented by gut bacteria, producing short-chain fatty acids that can help improve digestion.

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.

7 foods that can help you poop and relieve constipation

Constipation can cause discomfort and may lead to health complications. High-fibre fruits, probiotics, whole grains, pulses, and many other options can help ease and prevent constipation.

This article explains what constipation is and outlines the symptoms of the condition. It also lists foods and drinks that may help alleviate it.

We also look at some of the alternative options and discuss when a person needs to see a doctor.

The article then outlines some frequently asked questions about constipation, including its causes and treatment.

Constipation is the medical term for when a person has a reduction in bowel movements or difficulty passing stool.

Everyone’s bowel habits are different, but constipated people usually have fewer than three bowel movements per week.

Constipation is common. In the United States, around 16 in 100 adults experience symptoms of constipation. The risk increases with age, with constipation affecting approximately 33 in 100 adults aged 60 or older.

Aside from having fewer than three bowel movements per week, people with constipation may also experience the following symptoms:

• hard, dry, or lumpy stools
• stools that look like small stones or marbles
• pain and discomfort during bowel movements
• a feeling of being unable to empty the bowels fully
• a loss of appetite due to a continual sense of fullness
• a slightly swollen abdomen

A person may also notice small streaks of bright red blood in the stools or on toilet paper after wiping.

People’s bowels respond to foods differently. However, the following may help to relieve constipation.

1. Olive and flaxseed oils

Olive and flaxseed oils have a mild laxative effect, helping to ease the flow of materials through the intestines.

These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

A 2015 randomized controlled trial found that olive and flaxseed oils help relieve constipation in people undergoing hemodialysis — blood filtering.

In this study, the effects of both olive oil and flaxseed oil were comparable to those of mineral oil, which is a laxative that medical professionals sometimes recommend to treat constipation.

2. Probiotics

Probiotics are beneficial bacteria that may help to improve gut health and soften stools.

A 2017 systematic review of four randomized controlled trials (RCTs) investigated the effectiveness of probiotics as a treatment for constipation among elderly adults. Overall, the analysis suggested that probiotics improved constipation by 10–40% compared with a placebo.

The authors noted that most RCTs involved the probiotic strain Bifidobacterium longum. Further RCTs are necessary to determine the most effective probiotic strains, doses, and treatment durations.

Yogurt and kefir

Many dairy products, including yogurt and kefir, contain probiotics.

A 2017 study investigated the effectiveness of kefir for preventing constipation in people with mental and physical disabilities. For 12 weeks, participants each received 2 grams (g) of freeze-dried or “lyophilized” kefir with their meals.

The study found that kefir significantly reduced constipation. However, while some individuals experienced complete constipation relief, others experienced no effect. The authors concluded that daily consumption of kefir could help to prevent constipation.

Sauerkraut

Sauerkraut is a fermented cabbage dish containing probiotic bacteria that may help to boost gut health and alleviate constipation.

A 2016 study found that two tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.

3. Vegetables and legumes

Vegetables are high in insoluble fiber. This type of fiber adds bulk to stools, which helps to promote more regular bowel movements.

Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for four weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

4. Pulses

Most beans, lentils, and peas are very high in fiber.

A 2017 study found that 100 g of cooked pulses provides around 26% of the daily fiber intake that doctors recommend in the U. S.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as:

• potassium
• folate
• zinc
• vitamin B6

5. Fruits

Fruits are also rich in insoluble fiber, and many also have high water content. This makes fruit particularly effective at easing constipation. Below are some fruits that people can try for symptom relief.

High-fiber fruits

High-fiber fruits that may help to ease constipation include:

• Kiwifruit: On average, 100 g of kiwifruit contains around 3 g of fiber. Kiwifruit also contains the enzyme actinidine, which alleviates upper gastrointestinal symptoms such as:
  • abdominal discomfort
  • pain
  • indigestion
  • reflux
• Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole, with the skin intact. These fruits contain several compounds that improve digestion, including:
  • fiber
  • sorbitol
  • fructose
• Grapes: These fruits have a high skin-to-flesh ratio and are rich in fiber. They also contain a lot of water, which helps to add moisture to hard stools.
• Blackberries and raspberries: These fruits are rich in fiber and water, which can ease constipation. A person can try eating a handful or two of raw, washed blackberries or raspberries a day.

Prunes

Aside from containing a lot of fiber, prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2018 study investigated the effect of prunes on constipation severity in women aged 60 years and older. The researchers divided the 60 participants into two groups of 30.

Both groups continued to consume their usual diet. However, the treatment group received 50 g of rehydrated prunes every morning for three weeks.

Unlike the control group, the treatment group showed a significant reduction in the severity of constipation symptoms. These changes began at the end of the first week and continued to the end of the third week.

The authors concluded that prunes could be an effective complementary treatment for reducing constipation severity in older women.

6. Whole wheat bread, cereals, and pasta

Whole wheat products are an excellent source of insoluble fiber. To get the most nutrients from whole wheat products, a person should eat them raw or lightly cooked.

Wheat bran

Wheat bran is the hard outer layer of the wheat kernel. It is rich in insoluble fiber.

A 2017 study investigated the effectiveness of wheat bran as a treatment for constipation in infants and older children. Researchers assessed 51 children for seven months.

Over this period, researchers associated increases in bran intake with significant improvements in bowel habits. At the end of the study, 86% of children had improved bowel habits.

7. Liquids

Liquids add moisture to stools, making them softer and easier to pass. Below are some liquids that people can try for constipation.

Water

Dehydration is a common cause of constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools. Dehydration results in hard, dry, lumpy stools that are difficult to pass.

Drinking plenty of water can help to ease or resolve the symptoms and avoid a person getting constipated.

Read more about drinking water here.

Clear soups

Clear soups may be particularly effective at easing constipation since warm liquids and foods are generally easier to digest.

If diet or lifestyle changes are not enough to ease a person’s symptoms, a doctor or pharmacist may recommend laxative medications.

There are several types of laxatives available, including:

• water-retention laxatives, such as magnesium hydroxide (milk of magnesia) and polyethylene glycol (MiraLAX)
• bulk-forming laxatives, such as methyl cellulose (Citrucel) and calcium polycarbophil (FiberCon)
• lubricants, such as mineral oil
• stool softeners, such as docusate sodium (Docusate and Colace)
• stimulants, such as bisacodyl (Correctol and Dulcolax)

Natural laxatives include:

• castor oil
• senna tea
• aloe vera
• magnesium citrate supplements
• Epsom salt

A person should see a doctor if their constipation does not improve following appropriate dietary and lifestyle changes and treatment with over-the-counter medications.

Can constipation be a sign of something more serious?

Most cases of acute constipation are due to diet or lifestyle factors. However, chronic constipation can sometimes signal an underlying medical condition.

Some medical conditions that can cause constipation include:

• irritable bowel syndrome (IBS)
• celiac disease
• diabetes
• hypothyroidism
• diverticulitis
• proctitis
• rectal prolapse
• anal fissures
• tumors of the rectum or anus
• anxiety and depression
• Parkinson’s disease
• dementia
• multiple sclerosis
• stroke
• spinal cord injuries or disease

Can medications cause constipation?

Certain medications can cause or contribute to constipation. Examples include:

• anti-inflammatories
• antihistamines
• antacids
• calcium channel blockers
• diuretics
• antidepressants
• anticonvulsants
• opioids

Iron supplements may also cause constipation.

A doctor can help determine what may be causing a person’s constipation and provide suitable remedies and treatments to enhance bowel movement and frequency.

Below are some answers to common questions about constipation types and causes.

What is the difference between acute and chronic constipation?

Acute constipation lasts for a few days, whereas chronic constipation lasts for several weeks or months.

Acute constipation usually results from lifestyle factors or medication use. Chronic constipation is generally related to gastrointestinal, metabolic, or neurological conditions.

What lifestyle factors cause constipation?

A wide variety of lifestyle factors can cause constipation.

A diet high in fats and low in fiber puts a person at risk of constipation. Other common issues that can increase the risk of constipation include:

• dehydration
• sudden dietary changes
• not getting enough exercise
• not going to the bathroom enough, or trying to hold in stools
• stress

Constipation refers to a person’s difficulty passing stool.

People may have fewer than three bowel movements per week, experience pain or discomfort when trying to empty bowels or have hard or dry lumps of stool.

Certain foods are beneficial to a person’s gut health — people can promote bowel movements by consuming high-fiber fruits and vegetables, probiotics, and whole wheat foods. There are also alternative treatments a doctor may recommend, such as laxatives.

A person should consult a medical professional if both dietary and medical treatments do not remedy their constipation to determine what may be causing their reduced bowel movements.

Read this article in Spanish.

Proper Diet for Constipation

Understanding Constipation

Constipation or constipation is a very common bowel movement disorder that makes it difficult to empty the bowels. Individual episodes are often associated with nutritional errors or functional disorders, while chronic constipation often indicates diseases of the gastrointestinal tract or other organs and systems.

The key symptoms of constipation are:

• Defecation less than 3 times a week.
• Defecation with dry, hard stools, which often look like separate lumps.
• The need for additional straining for defecation.
• Sensation of “blockage” of the rectum.
• Feeling of incomplete emptying of the bowels.
• The need for assistance with defecation (hand pressure on the abdomen and manual manipulation to remove stool from the rectum).

Diet for constipation

Nutrition correction plays one of the key roles in the fight against constipation. Often, changes in eating habits and lifestyle are enough to eliminate constipation that is not associated with other diseases, as well as to prevent their occurrence in the future.

List of useful foods for constipation

Prunes help with constipation. Photo: alexeyzhilkin – ru.freepik.com

The basis of the diet of people with a tendency to constipation should be dominated by foods that contain dietary fiber – fiber.

The most useful foods for constipation are:

• Prunes. The insoluble fiber in prunes increases the amount of water in the stool, preventing constipation. It also contains sugar alcohol (sorbitol), which has a laxative effect.
• Apples. They contain a large amount of pectin, which can improve intestinal motility, promote the growth of beneficial bacteria and eliminate the symptoms of constipation.
• Pears. In addition to being high in fiber, pears also contain fructose and the previously mentioned sorbitol. Due to these substances that are not absorbed in the large intestine, removing water into its lumen, pears can cause a laxative effect.
• Citrus. Oranges, grapefruits and tangerines are rich in pectin and naringenin, which increase the secretion of fluid into the colon, causing a laxative effect. It is recommended to use them raw.
• Spinach and other greens. Greens such as spinach, brussels sprouts and broccoli are rich not only in fiber, but also in vitamins C and K, as well as folic acid, which have a positive effect on bowel function.
• Legumes: beans, peas and lentils. Legumes contain a mixture of insoluble and soluble fiber. This means they can relieve constipation by bulking up stools, as well as softening them to make bowel movements easier6.
• Kefir. Contains bacteria and yeast that improve the functioning of the digestive system. It also thins the stool, improving bowel movements.

List of undesirable foods for constipation

Dairy products, red meats and alcohol are not desirable for constipation. Photo: MedPortal

Correction of nutrition for constipation includes not only the addition of more fluid and dietary fiber, but also the restriction or complete rejection of other foods that can provoke this defecation disorder [8]. These products include:

• Alcohol. Alcoholic beverages, especially in large quantities, lead to the loss of large amounts of fluid in the urine, which contributes to constipation [9].
• Milk and dairy products. It is believed that milk, due to the increased sensitivity of the human body to its proteins, can provoke constipation. Children under 12 years of age are most susceptible to this effect [10].
• Red meats, which are high in fat, increase the risk of constipation [11].
• Fried food and fast food. Like red meat, these foods are high in fat and low in dietary fiber. In addition, a large amount of salt is used in its preparation, which worsens the course of constipation.
• White rice, unlike brown, lacks bran and other major sources of fiber, which can also cause constipation.
• Products containing gluten. Gluten is a protein found in grains such as wheat, barley, and rye. It has been found to be associated with constipation, and also impairs bowel function and damages it in celiac disease and irritable bowel syndrome [12].

Nutrition for children with constipation

Broccoli puree helps to normalize stool in young children. Photo: [email protected] / Depositphotos

The fight against constipation in children of preschool and primary school age is similar to that in adults: in such situations, the same advice on nutrition and lifestyle changes is relevant.

“You should try to adjust the stool with a diet: give the child more water (a liter per day or more). Introduce more vegetable fiber (salads, vegetable stews), juices (plums, prunes), fermented milk products (yogurts), laxative foods (beets, pickles), etc. You should also try to involve the child himself in the treatment, make it an entertaining game, motivate for the result. For example, buy a calendar with large cells and draw a smiley in the cell every day when he himself went to the toilet. Five days of independent chair in a row – deserved a guaranteed toy, two weeks in a row – a super prize. Positive reinforcement works wonders, trust me.

Well, physical activity, of course. Preschoolers do not need to be additionally stimulated, except perhaps to limit the time for gadgets and TV, but schoolchildren already need to be actively urged to enroll in a collective sports section, for example.”

An excerpt from the book of pediatrician Sergei Butriy “Health of the child. How to learn to cope with diseases and your own panic “

Babies can also suffer from constipation. It is worth noting that normally in infants, the frequency of bowel movements can vary from 1-2 times a day to 1 time in 7-10 days.

If a child has other symptoms of constipation in addition to infrequent stools, such as increased restlessness during bowel movements and hard lumps of feces, the following dietary changes are recommended [13]:

to which you can add a mixture of prunes, pears or peaches.
• Recommended vegetables are broccoli, Brussels sprouts and legumes.
• For children over 8 months of age, whole grains such as oatmeal, high fiber cereal, whole wheat pasta, and brown rice are allowed.
• Controlling the amount of liquid you drink. Until 6 months of age, an exclusively breastfed or formula-fed baby does not need to drink water. Babies over this age can be given a small amount of water.

The following can also help a small child with constipation [14]:

• Warm baths. They relax the abdominal muscles and improve peristalsis.
• Exercises. Having put the child on his back, you can alternately bend his legs, as if he were riding a bicycle.
• Massage. You can improve intestinal motility by drawing circles on the child’s stomach in a clockwise direction.
• If constipation persists after a few days of dietary changes, glycerin suppositories for children (suppositories) may be used. However, they are intended for occasional use only. Mineral oils, stimulant laxatives, or enemas should not be used to treat constipation in infants. But for older children with constipation, enemas and the use of laxatives under the supervision of a pediatrician are indicated.

Consequences of non-compliance with the diet

Without nutritional correction, individual cases of constipation develop into chronic constipation. At the same time, the symptoms of this disorder worsen, and the risk of developing complications increases, the most common of which are [15]:

• Hemorrhoids (Fig. 1).
• Anal fissures.
• Rectal bleeding.

Inflammation of the mucous membrane of the rectum and sigmoid colon – proctosigmoiditis.

Figure 1. Stages of development of hemorrhoids. Source: CC0 Public Domain

Conclusion

Proper nutrition and fluid control are the keys to resolving constipation in most cases. But it is important to understand that this phenomenon can be not only an isolated problem, but also a symptom of other pathologies. Therefore, if defecation disorders persist after changing the diet, you should seek the advice of a specialist.

Sources

1. Constipation. National Digestive Diseases Information Clearinghouse. 2019.
2. Elise Mandl. The 17 Best Foods to Relieve Constipation. health line. 2018.
3. Lever E, Cole J, Scott SM, Emery PW, Whelan K. Systematic review: the effect of prunes on gastrointestinal function. Aliment Pharmacol Ther. 2014 Oct;40(7):750-8
4. Bae SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. 2014;17(4):203-208.
5. Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. 2015;50(6):301-305.
6. Yang, Jing et al. “Effect of dietary fiber on constipation: a meta analysis.” World journal of gastroenterology vol. 18.48 (2012): 7378-83.
7. Turan İ, Dedeli Ö, Bor S, İlter T. Effects of a kefir supplement on symptoms, colonic transit, and bowel satisfaction score in patients with chronic constipation: a pilot study. Turk J Gastroenterol. 2014;25(6):650-656.
8. Alina Petre. 7 Foods That Can Cause Constipation. health line. 2020.
9. Bujanda L. The effects of alcohol consumption upon the gastrointestinal tract. Am J Gastroenterol. 2000;95(12):3374-3382.
10. Carroccio A, Iacono G. Review article: Chronic constipation and food hypersensitivity–an intriguing relationship. Aliment Pharmacol Ther. 2006;24(9):1295-1304.
11. Abdullah MM, Gyles CL, Marangeli CP, Carlberg JG, Jones PJ. Dietary fiber intakes and reduction in functional constipation rates among Canadian adults: a cost-of-illness analysis. Food Nutr Res. 2015;59:28646. Published 2015 Dec 11.
12. Saturni, Letizia et al. “The gluten-free diet: safety and nutritional quality.” Nutrients vol. 2.1 (2010): 16-34.
13. Rhona Lewis. Are There Baby Foods That Help with Constipation? health line. 2020.
14. Jay L. Hoecker, M.D. What are the signs of infant constipation? And what’s the best way to treat it? Mayo clinic. 2019.
15. Adam Felman “What to know about constipation”. MedicalNewsToday, 2019.

The best fruits for occasional constipation

Sometimes due to stress, travel, poor diet, being away from home, etc., our regularity in going to the toilet is disturbed, which leads to occasional constipation. For these particular moments, it is good to have this list of fruits for constipation on hand as they are some fruits that serve as natural laxatives.

There are many types of fruits, and not all of them are the same, just because they are fruits, but each of them has a different nutritional value. In this case, we will focus on those fruits that have more fiber. Thus, we can alleviate the process of constipation in time.

If we see that the constipation has not resolved, or if several days or even weeks have passed, it is better to consult a specialist and get the best treatment. Constipation is affected by many factors: when we eat, whether we exercise or not, whether we drink more than 1.5 liters of water per day , the amount of fruits and vegetables we consume per day if we eat a lot of sugar and fat, etc.

It is likely that if we suffer from constipation, we will have to make several drastic changes in our daily lives, starting with improving our diet, introducing more vegetables and fruits, exercising, and eliminating unhealthy foods such as industrial baked goods.

Index

• 1 High fiber fruits
  • 1.1 raw coconut
  • 1.2 Banana (especially banana)
  • 1.3 Blueberry, plum and strawberry
  • 1.4 Avocado
  • 1.5 peach
  • 1.6 Feather
  • 1.7 Apple (with peel)
  • 1.8 orange and tangerine
  • 1.9 pineapple and grapes

The average adult should consume 20 to 35 grams of fiber per day In this way, we manage to regulate our intestinal transit. Not only that, taking fiber helps cleanse the body by removing waste. In addition, eating plenty of fiber per day also helps us regulate our blood sugar levels.

raw coconut

Raw coconut is rarely seen in supermarkets, and if we do find it, it is usually slightly more expensive than other fruits such as bananas, tangerines or grapes. Coconut has many pros and many cons and we are going to highlight it. 5. 4 g of fiber for every 100 grams of coconut and its high fat content, so we should not consume it too often. However, it is very tasty and delicious, especially coconut water, which is full of minerals and vitamins, which are very important for the body.

We recommend buying a whole small coconut, but be very careful when opening it, otherwise we can do a lot of damage.

Banana (especially banana)

Banana, more specifically banana, is usually a very cheap fruit, and given its color, taste and shape, it is very popular with children. As an adult, this becomes a very healthy mid-morning and mid-afternoon snack.

100 grams of bananas contain 3.1 g of fiber which are ideal for those constipation processes that usually appear when we least want it, whether on vacation or during an exam. In addition, bananas contain just over 100 calories, although they are high in carbs and therefore not allowed on a keto diet.

Blueberries, plums and strawberries

Red fruits such as blueberries, blackberries, raspberries, strawberries, plums and others are usually very rich in fiber and above all in antioxidants. That is why they could not be missing from this list. First, blueberries have 3.1 grams of fiber , plums 1.9 grams and strawberries 2 grams of fiber.

It is recommended to eat about 5 pieces of fruit per day, and they should be varied. For this reason, from our position, we urge to eat blueberries and strawberries, as well as plums, raspberries, blackberries and all the fruits that we want, as long as we do not overdo it, since we will go from constipation to diarrhea and that a radical change does not bring anything good for the body.

Avocado

Avocado is the basis of many breakfasts. Avocado consists of essential oils, vitamins, minerals and 3 g fiber . We must introduce it into our daily diet. If we don’t want to buy them natural, we can buy some of the guacamole creams and sauces they sell, which are 100% avocado and made at home.

We can mix avocados with other constipation fruits to nourish the body and promote natural evacuation without overexertion.

peach

Peaches are tasty fruits with a characteristic smell, very juicy and tasty. Their season is usually from May to September, although the rest of the year we can eat them in syrup or juice. The only downside is that the syrup is usually high in sugar, like its juice, so these options should be avoided.

If we live in peach season, we should know that this delicious fruit contains 2.3 grams of fiber for every 100 grams of product. Having eaten an average peach, we have already exceeded 100 grams, although, of course, then we remove the stone and skin, and it weighs a little less.

Pera

Pears are delicious fruits, and there are different types. On average, about 100 grams of pears usually contain just over 2 grams of fiber, specifically 2.2 gramos . That’s why it’s perfect to pair it with other fruits and make a fiber-rich fruit salad and put an end to occasional constipation once and for all.

We can put orange, pear, banana and blueberries in a bowl. If we take a fruit in the form of juice, it will lose many properties, including fiber, so we always recommend eating it straight and, if possible, with the skin on, so much the better.

Apple (with skin)

Apple is rich in fiber, although not on the level of the fruits in this selection. The trick of the apple lies in its peel, which is why we say that the apple is best eaten in its pure form, and that is where it is included in the fruit for occasional constipation.

Regular apple contains 2.1 grams of fiber with peel However, miniature manzanites contain 1.5 grams of fiber per 100 grams of product. We can eat up to 3 normal apples a day, although we recommend making variations and eating different fruits throughout the day.

orange and tangerine

Oranges and tangerines are the main fruits of each other and of winter. The vitamin C content, smell, taste and other important nutrients for our body and immune system mean that many oranges and tangerines are sold on cold and rainy days.