14 Foods That Help Constipation

Medically Reviewed by Carol DerSarkissian, MD on January 28, 2023

The best way to stay regular is to exercise, eat a healthy, fiber-rich diet, and drink plenty of water. But if you have trouble going, certain foods can help. It’s not the only factor, but fiber — which adds to the size and water content of your stool — is key. Women should shoot for 21 to 25 grams a day, and men, 30 to 38.

Ruby red and yummy by themselves, with a bit of cream, or added to yogurt, they give you a hit of calcium and vitamin C. A light tart with raspberries and an almond crust could up your fiber intake even more (almonds have lots of it, too) — just watch out for the sugar and fat.

This sweet fruit is packed with vitamins and antioxidants, and it has a lot of fiber and water, which can help with constipation. One pear has only about 60 calories.

It’s not just perfect movie food — it can be a healthy snack any time, as long as you don’t bury it in salt and butter. But you may not know it’s loaded with fiber.

It doesn’t have a lot of fiber, but it’s 92% water, and that can encourage a bowel movement. It’s also chock full of nutrients, with antioxidants that help protect your cells, as well as vitamins A, B, and C, and lycopene, which helps shield you from UV rays.

Have this for breakfast and you’ll be less hungry — and less likely to snack — during the day. It’s a good source of fiber, and the oats absorb lots of water, too, which helps with digestion. Bonus: It also may help lower LDL, or “bad cholesterol,” and gives you complex carbs, protein, calcium, and iron.

You can put them on salads and desserts, eat them with yogurt and cheese, or grind them to make a tasty pie filling or pastry dough.

Sometimes overshadowed by their more famous cousins — kale, spinach, and collard greens — these have long been a staple of Southern cooking. They’re traditionally cooked with salt pork or ham hocks for flavor, but you can use smoked turkey wings to lower the salt and fat.

Cooled potatoes have fiber and a lot of something called “resistant starch.” This “resists” digestion, and some of it ends up in your large intestine, where it helps good bacteria grow.

An ancient strain of wheat that’s a staple in Italy, it has a hearty, chewy texture and a delicious nutty flavor. Try it instead of rice or potatoes for a fiber-rich starch with protein and calcium.

Try not to think of Grandpa’s morning BM ritual — but they were on to something. Prunes can be good with yogurt or cheese or cooked with poultry and desserts. And they can really help get you going again, even better than some over-the-counter laxatives. It’s not clear why they work so well, but they have sorbitol — which helps your bowels take in more water — as well as fiber.

These can make for a great a side dish (try them with sausage), and they’re good in salads, too. They can even be hearty enough to have as a main course, thanks to a healthy amount of protein. And, oh yeah, they help you poop.

The bacteria that turn milk to yogurt are also good for your digestive tract. All yogurt helps keep it healthy and keeps you regular, but yogurt with live cultures or probiotics may be even better at helping you go.

This one has scientists a bit baffled — it makes some people poop, but no one knows why exactly. It’s probably not the caffeine, because studies have shown that even the decaffeinated version works for some folks. One theory is that it affects the lining of your stomach and small intestine in some way, or it might be linked to a hormone that makes your colon contract. And that could help you on your next visit to the restroom.

Yep, good old-fashioned water can help get you back on track. You can get it from the tap — filtered if necessary — and from other drinks, soups, and even fruits and vegetables.

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SOURCES:

Science Based Medicine: “Constipation Myths and Facts. ”

European Journal of Clinical Nutrition: “Mild dehydration: a risk factor of constipation?”

National Institutes of Health: “Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation,” “Pediatric functional constipation treatment with Bifidobacterium-containing yogurt: a crossover, double-blind, controlled trial.”

The Scientist: “How Probiotic Yogurt Works.”

Annals of Medicine: “The role of potatoes and potato components in cardiometabolic health: A review.”

WHYY: “A Chef’s Table.”

The Savannah Morning News: “Greens: The staple of Southern cuisine.”

USDA Branded Food Products Database.

Happy Herbivore.

AllRecipes.com.

Dairy Council of California: “Health Benefits of Oatmeal.”

Nutrition and You.

LiveScience.com: “Why Does Coffee Make You Poop?”

The Watermelon Board.

Mayo Clinic: “Nutrition and healthy eating.”

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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.

Pear for Constipation – is it possible or not? Contraindications

Such a fruit as a pear, for some reason, is not very popular on the tables of Russian residents – although in terms of distribution it is only slightly inferior to apples. And the reason for this is largely a persistent prejudice against it because of its controversial reputation: some argue that the pear weakens, while others say that it can cause constipation.
But the point is that both can be right. Why this happens, let’s try to understand this material.

Contents

• Pear as a digestive stimulant. Useful properties
• How long it takes to digest
• When a pear can cause constipation
• Strengthening effect
• Laxative effect
• Prevention of constipation
• Rules for using a pear for irregular stools
• Contraindications for use

Pear as a digestive stimulant. Benefits of

To begin with, the contradictory effect on the intestines may depend on:

1. Age of pear user;
2. From pear variety;
3. And even on the conditions of its preparation (fresh, compote, dried fruit, etc.).

The flavonoids, enzymes, vitamins, tannins and organic acids contained in pear fruits, as well as the abundance of fiber in them, create a peculiar nutritional bouquet that makes the taste of the pear unique and easily distinguishable from other fruits.

And the presence in it also in a unique combination of molybdenum, zinc, manganese, iodine, vanadium, fluorine and nickel (moreover, in different proportions for different varieties of pears) determines its effect on the gastrointestinal tract. But not only: nutritionists strongly advise including a fruit such as a pear in your diet because of its unique ability to break down “bad” cholesterol.

The fact is that a lipoprotein compound called cholesterol, belonging to the group of polyhydric fatty alcohols, is an important part of lipid intercellular metabolism in the human body. And it has many different forms. The most useful of them is HDL-cholesterols of high density. And the most harmful (the ones that form waxy plaques on the internal stacks of blood vessels) are LDL-cholesterols of low density lipoproteins.

It is these LDL-cholesterols that successfully break down the complex of organic acids with rare earth metals contained in pears.

How long it takes to digest

Different foods, with different composition, are digested by the gastrointestinal tract at different times and with different efficiency.

If there are a lot of hard vegetable fibers in the food (as is the case with pears, especially if almost the entire fruit is eaten, except for the seeds – with sourness in the central part and hard fiber stretching towards the “poles”), then such food lingers in the intestines for a long time and has a low movement speed in it to go outside.

But at the same time, in the intestines, after leaving the stomach and passing through the duodenum, only 5% of the mass remaining from the pear moves through the intestines. The rest, split by gastric juice with its acid and enzymes, was partly absorbed through the walls of the stomach and duodenal bulbs and entered the liver for processing.

When a pear can cause constipation

When overeating late, “winter” varieties. Therefore, use pears stored for the winter with great care. Do not give it to very young, infants, children, and nursing mothers.

Elderly people should also refrain from eating winter varieties and unpeeled pears.

The fibrous structure of the pulp can exacerbate diseases such as gastritis and stomach ulcers. And in any case, this will cause constipation.

Strengthening effect

Bergamot is considered to be the champion among pear fruits in fixing and getting rid of loose stools, especially its late harvest, already before the autumn frosts.

That is the same type of bergamot that is put into shavings or rice husks for storage during the winter months. This winter bergamot contains the largest amount of tanning (astringent) substances that reduce peristalsis and weaken the activity of intestinal motility.

Tanning (astringent) substances, or tannins, are high-molecular phenolic compounds that give the taste of fruits astringency. The physiological mechanism of action on the body is expressed in limiting the influence of pathogenic flora, if it is present in the intestine, reducing and even neutralizing putrefactive processes, if they already take place, and at the local level, when exposed to the mucous membrane, they inhibit peristalsis, slowing down or even temporarily stopping exit of feces.

Quite a bit behind bergamot are varieties such as the juicy and crisp Chinese pear at any stage of ripening and the hard Pakham pear similar to it.

Tannins can work like antibiotics. And, like antibiotics, they inhibit the intestinal microflora, including the beneficial one – which, in case of an overdose, will also serve as an intestinal disorder, but perhaps with the opposite sign.

It is not necessary to use any special or late varieties of pear to stop diarrhea. You can, taking any variety, cook jelly out of them. In combination with a small amount of sugar and starch on the gastric mucosa, inflammation will subside, which can also be the cause of loose stools.

Laxative effect

The record holder for laxative effect is deservedly considered a variety of pears called “Conference”. This fruit is often on sale, has an elongated, easily recognizable shape with a neat little thickening in the area of ​​\u200b\u200bthe dried sepals and a long thin elongated part where the stalk is located.

The abundance of this type of dietary fiber in a pear causes stimulation of peristalsis, that is, there is an increase in the work of the motility of the inner surface of the intestines. However, any early varieties are suitable for softening feces in the intestines, because they contain laxative elements in the composition of these fruits. In addition, early varieties have the least amount of tannins that can cause constipation.

The second most important variety of pears with such abnormal phenomena will be the Duchess variety – it also activates intestinal motility.

The pear will have a particularly beneficial laxative effect in case of low acidity of the stomach. But the effect of overeating pears can be excessive. If you eat six or more of these fruits in one sitting, then you will need to take care of stopping frequent diarrhea!

Prevent constipation

Eat mid-season pears. And to enhance the effect of normalizing digestion, provide a neutral bacterial environment. For this you need:

1. Wash the outside of the pear well.
2. Scald it additionally with boiling water. This will destroy not only the pathogenic microflora on the skin, but also decompose complex high-molecular phenols into components, making them practically harmless.
3. Will destroy living on the surface of any fruit (not just pears) “live yeast” – a complex complex of microorganisms that cause fermentation. And fermentation is quite possible when pear fibers and particles of its skin enter the digestive system, inside the body.

Peeling a pear (any kind of pear) and drinking the pulp with water or milk will also cause a laxative effect.

Rules for the use of pear for irregular stools

The most difficult thing in disorders of the digestive system is when periods of difficult defecation with constipation alternate with diarrhea, which can last from one to three days. With subsequent temporary normalization of the stool, and then with re-emerging constipation.

This condition is characteristic of either inflammation of the gallbladder, or prolonged food infections with improper use of drugs. This may be an overdose or, conversely, a lack of antibiotics (or the use of the wrong drugs of this series). As well as non-compliance with the diet prescribed for indigestion.

Then mid-ripening varieties should be included in the diet, as the most balanced in terms of the composition of flavonoids and tannins. And eat them during the day no more than the prescribed amount, usually no more than two fruits per day.

Contraindications for use

Such a useful fruit as a pear may also be contraindicated in case of individual intolerance to its components.

Northerners should not use late and winter varieties with skin – their body is poorly adapted to the absorption of tannins, so for them peeling a pear before eating should become the rule.

Pear (any variety!) will definitely cause constipation in infants under 6 months of age.

Elderly people should also use only soft varieties of pears, without astringency and astringency.

Dietitian Hembrey Named “Number One Fruit” for Gut Health

• Lifestyle

This relatively cheap and readily available fruit can help ease digestive problems. Doctors also call it an excellent natural prebiotic.

May 23, 2022

Source:

iStockphoto

Bubbling, occasional constipation, or increased gas are all signs that something is wrong with your digestion. If such problems bother you regularly, of course, you should visit a gastroenterologist and undergo an examination. But in any case, it is necessary, first of all, to revise your diet – remove some foods, and, on the contrary, add some. For example, pears. According to experts, this is one of the best fruits for intestinal health.

According to nutritionist Molly Hembrey, eating pears is especially important for those who suffer from constipation. This fruit is among the leaders in fiber content – only one fruit has six grams of it, most of which is insoluble fiber. It is known that it acts as a mild laxative, relieving episodes of constipation. Moreover, insoluble fiber is especially abundant in the peel of pears.

As Molly Hembrey told Eat This, Not That! , all types of pears have a comparable amount of fiber, so you can choose any varieties that you like best. This fruit can also be used in culinary experiments – add to cereals, salads and sauces, cook toasts, desserts with it. Firmer pears are better for boiling, roasting and grilling, while softer pears are good for canning and can be used in smoothies, sauces or soups.

Pear toast

Here is one of the recipes shared by nutritionist Molly Hembry.

• Toast whole grain bread.

• Spread with light cream cheese.

• Top with thinly sliced ​​fresh pear slices.

• Sprinkle with pistachios.

Read also

Powerful prebiotic

Other experts have also singled out the pear as one of the most beneficial fruits for the intestines.

So, British nutritionist Nicola Shubrook told about its beneficial effect on the intestinal microbiota. As this nutritionist noted, not only a large amount of fiber makes a pear healthy, but also vitamins and microelements contained in it – for example, phosphorus, potassium, vitamin K. In addition, regular consumption of pears helps to reduce the risk of obesity and diabetes

The well-known St. Petersburg microbiologist, head of the Department of Molecular Microbiology of the Institute of Experimental Medicine Alexander Suvorov, in a conversation with “Doctor Peter” called pears hold the record for inulin content, making this fruit a powerful natural prebiotic. Inulin belongs to the group of polysaccharides and, when it enters the human gastrointestinal tract, it becomes food for lacto- and bifidobacteria, ensuring their reproduction.