What foods can help relieve constipation. Which drinks are beneficial for improving bowel movements. How can dietary changes alleviate digestive discomfort. What natural remedies promote regular bowel function. Which fiber-rich foods support healthy digestion.

Understanding Constipation: Symptoms and Causes

Constipation is a common digestive issue that can significantly impact one’s quality of life. It’s characterized by infrequent bowel movements, typically fewer than three times a week, and difficulty passing stools. Symptoms often include dry, hard, or lumpy stools, painful or uncomfortable bowel movements, and a feeling of incomplete evacuation.

The causes of constipation can vary, ranging from dietary factors to lifestyle choices and underlying health conditions. Insufficient fiber intake, dehydration, lack of physical activity, and certain medications are common culprits. Additionally, changes in routine, stress, and ignoring the urge to have a bowel movement can contribute to this condition.

How does diet influence constipation?

Diet plays a crucial role in maintaining healthy bowel function. The foods and drinks we consume can either promote regular bowel movements or exacerbate constipation. A diet low in fiber and high in processed foods is often associated with increased risk of constipation. Conversely, a diet rich in fiber, particularly from fruits, vegetables, and whole grains, can help alleviate constipation by adding bulk to stools and promoting regular bowel movements.

Fiber-Rich Foods to Combat Constipation

Incorporating fiber-rich foods into your diet is one of the most effective ways to prevent and alleviate constipation. Fiber adds bulk to stools, softens them, and promotes regular bowel movements. Here are some high-fiber foods that can help:

Prunes: Nature’s Laxative

Prunes, or dried plums, have long been recognized as a natural remedy for constipation. A quarter-cup (40g) of prunes provides nearly 3g of fiber, which is about 11% of the recommended daily value. The types of fiber in prunes, along with a sugar alcohol called sorbitol, work together to add water to stools and increase their bulk, making them easier to pass.

• Rich in both soluble and insoluble fiber
• Contains sorbitol, which has a natural laxative effect
• Provides plant compounds that feed beneficial gut bacteria

To incorporate prunes into your diet, try adding them to oatmeal, salads, or smoothies. They can also be used as a natural sweetener in baked goods.

Apples: A Fiber-Packed Snack

Apples are an excellent source of dietary fiber, with one medium apple (including the skin) providing 4.8g of fiber, or 19% of the daily recommended value. The pectin in apples, a type of soluble fiber, is particularly beneficial for constipation relief.

• High in both soluble and insoluble fiber
• Contains pectin, which helps soften stools
• Easy to incorporate into various meals and snacks

Enjoy apples as a standalone snack, add them to salads, or include them in your morning oatmeal for a fiber boost.

Chia Seeds: Tiny Seeds with Big Benefits

Chia seeds are a powerhouse of nutrition and fiber. Just one ounce (28g) of chia seeds provides 9.8g of fiber, which is an impressive 39% of the daily recommended value. These tiny seeds have a unique ability to absorb water and form a gel-like substance in the digestive tract.

• Extremely high fiber content
• Can absorb up to 12 times their weight in water
• Help soften stools and make them easier to pass

Incorporate chia seeds into your diet by sprinkling them on yogurt, adding them to smoothies, or using them as an egg substitute in baking.

Fruits That Promote Digestive Health

Various fruits can be particularly beneficial for alleviating constipation due to their fiber content and natural compounds that support digestive health.

Kiwis: A Digestive Powerhouse

Kiwis are not only delicious but also excellent for digestive health. A 75g kiwi provides about 2.3g of fiber, which is 9% of the recommended daily value. Beyond fiber, kiwis contain an enzyme called actinidin that aids in protein digestion.

• Good source of dietary fiber
• Contains actinidin, an enzyme that promotes healthy digestion
• May increase bowel movement frequency and ease

A small 2020 study found that consuming two kiwis daily for two weeks led to more frequent and easier bowel movements. Try adding kiwis to fruit salads, smoothies, or enjoy them on their own for a digestive boost.

Figs: Sweet Relief for Constipation

Figs, both fresh and dried, are excellent sources of fiber and natural laxatives. A medium-sized fresh fig (50g) provides 1.5g of fiber, while a half-cup (80g) of dried figs offers an impressive 7.9g of fiber, nearly a third of the daily recommended value.

• High in both soluble and insoluble fiber
• Contains ficin, an enzyme that may aid digestion
• Available fresh or dried for year-round consumption

Incorporate figs into your diet by adding them to salads, using them as a natural sweetener in baking, or enjoying them as a standalone snack.

Citrus Fruits: Zesty Digestive Aid

Citrus fruits like oranges, mandarins, and grapefruits are not only refreshing but also beneficial for digestive health. A single grapefruit (308g) provides around 5g of fiber, which is about 20% of the daily recommended value. An orange (140g) offers 2.8g of fiber.

• Rich in pectin, a soluble fiber that softens stools
• High water content helps prevent dehydration
• Contains naringenin, a compound that may increase fluid in the colon

Enjoy citrus fruits as a snack, add them to salads, or squeeze them for fresh juice to support digestive health.

Vegetables and Roots for Better Digestion

Certain vegetables and root crops are particularly beneficial for alleviating constipation due to their high fiber content and unique digestive properties.

Jerusalem Artichokes: A Prebiotic Powerhouse

Jerusalem artichokes, also known as sunchokes, are root vegetables with a nutty flavor. They are rich in inulin, a type of prebiotic fiber that feeds beneficial gut bacteria.

• High in inulin, a prebiotic fiber
• Promotes growth of beneficial gut bacteria
• May improve overall digestive health

Incorporate Jerusalem artichokes into your diet by roasting them, adding them to soups, or slicing them raw into salads. Start with small amounts to allow your digestive system to adjust.

Leafy Greens: Nutrient-Dense Digestive Aid

Leafy green vegetables such as spinach, kale, and Swiss chard are excellent sources of insoluble fiber, which adds bulk to stools and promotes regular bowel movements.

• High in insoluble fiber
• Rich in magnesium, which can have a natural laxative effect
• Provide numerous other health benefits

Include leafy greens in your diet by adding them to salads, sautéing them as a side dish, or incorporating them into smoothies for a fiber boost.

Hydration and Beverages for Constipation Relief

Proper hydration is crucial for maintaining regular bowel movements. Certain beverages can be particularly helpful in alleviating constipation.

Water: The Essential Digestive Aid

Adequate water intake is fundamental for preventing and relieving constipation. Water helps soften stools and promotes regular bowel movements.

• Helps soften stools
• Prevents dehydration, a common cause of constipation
• Supports overall digestive health

Aim to drink at least 8 glasses (64 ounces) of water daily. Increase intake if you’re physically active or in hot weather.

Prune Juice: A Natural Laxative

Prune juice is a traditional remedy for constipation, combining the benefits of prunes with added hydration.

• Contains sorbitol, a natural laxative
• Provides fiber and other beneficial compounds from prunes
• Offers hydration along with constipation relief

Start with a small amount of prune juice, such as 4-8 ounces, and gradually increase if needed. Be cautious not to consume too much, as it may cause diarrhea in some individuals.

Fermented Foods and Probiotics for Gut Health

Fermented foods and probiotic supplements can help balance the gut microbiome, potentially alleviating constipation and improving overall digestive health.

Yogurt and Kefir: Probiotic-Rich Dairy Options

Yogurt and kefir are fermented dairy products rich in probiotics, which are beneficial bacteria that support digestive health.

• Contain live probiotic cultures
• May help balance gut bacteria
• Can improve overall digestive function

Choose plain, unsweetened varieties of yogurt or kefir and add your own fruits or honey for flavor. Aim for at least one serving daily to support gut health.

Sauerkraut and Kimchi: Fermented Vegetable Options

Fermented vegetables like sauerkraut and kimchi are not only rich in probiotics but also provide fiber and other nutrients that support digestive health.

• Rich in probiotics and beneficial enzymes
• Provide fiber from vegetables
• May improve gut motility and overall digestion

Incorporate small amounts of these fermented vegetables into your meals as a side dish or condiment. Start with small portions to allow your digestive system to adjust.

Lifestyle Changes to Support Digestive Health

In addition to dietary changes, certain lifestyle modifications can significantly improve digestive health and alleviate constipation.

Regular Exercise: A Natural Digestive Stimulant

Physical activity can help stimulate bowel movements and improve overall digestive function.

• Increases blood flow to the digestive tract
• Stimulates intestinal contractions
• Reduces overall transit time of food through the digestive system

Aim for at least 30 minutes of moderate exercise most days of the week. This can include brisk walking, cycling, swimming, or any other activity you enjoy.

Stress Management: Key to Digestive Harmony

Chronic stress can negatively impact digestive function and contribute to constipation. Implementing stress-reduction techniques can help improve overall digestive health.

• Practice mindfulness or meditation
• Engage in regular relaxation exercises
• Ensure adequate sleep and rest

Consider incorporating stress-management techniques into your daily routine, such as deep breathing exercises, yoga, or regular meditation sessions.

When to Seek Medical Advice for Constipation

While dietary and lifestyle changes can often alleviate constipation, there are instances where medical intervention may be necessary.

Persistent Symptoms: When to Consult a Healthcare Provider

If constipation persists despite dietary and lifestyle changes, or if you experience any of the following symptoms, it’s important to seek medical advice:

• Severe abdominal pain
• Blood in the stool
• Unexplained weight loss
• Persistent changes in bowel habits
• Constipation lasting more than three weeks

A healthcare provider can help determine the underlying cause of persistent constipation and recommend appropriate treatment options.

In conclusion, addressing constipation often involves a multifaceted approach that includes dietary changes, increased hydration, regular exercise, and stress management. By incorporating fiber-rich foods, probiotic-rich fermented products, and maintaining proper hydration, many individuals can find relief from constipation symptoms. However, it’s crucial to listen to your body and seek medical advice if symptoms persist or worsen. Remember, everyone’s digestive system is unique, so what works for one person may not work for another. Patience and persistence in finding the right combination of dietary and lifestyle changes can lead to improved digestive health and overall well-being.

11 Foods and Drinks To Help Constipation and Some That Don’t

The foods you eat can make a big difference to your digestion, including how you poop.

If you experience constipation, there’s a range of foods and drinks that may be able to help. This includes fruits, vegetables, and seeds containing types of fiber that can make pooping easier. Additionally, fermented foods with probiotics could help rebalance the bacteria that live in your gut.

Your current diet and your gut health may contribute to your constipation, so we’ll also look at changes you can make there, along with other possible causes of constipation.

ZOE’s scientists have identified 15 “good” gut bugs and 15 “bad” ones that are linked to your gut health and overall health.

The ZOE at-home test can tell you which of these bugs live in your gut, along with the others that make up your unique gut microbiome. 

With the ZOE program, you get personalized recommendations to help you find the best foods for your body, including your personal “gut booster” and “gut suppressor” foods.

You can take a free quiz to find out more.

Foods and drinks that help with constipation

Constipation can be an uncomfortable and debilitating experience. It may involve: 

• pooping fewer than three times a week

• experiencing dry, hard, or lumpy poop

• having difficult, painful, or uncomfortable poops

• pooping, but feeling like you haven’t completely emptied your bowels

If you have constipation, there are foods and drinks you can add to your diet that may be able to help. 

The following foods and drinks provide vital nutrients like fiber, which can soften or hydrate your poop to make it easier to go, or probiotics, which may help you poop more often.

1. Prunes

Prunes are dried plums, and they’ve had a reputation as a constipation remedy for centuries.

A quarter-cup (40 g) of prunes provides nearly 3 g of fiber, just under 11% of your recommended daily value.  

The types of fiber in prunes add water to your stools and bulk them out. 

A sugar alcohol called sorbitol in prunes also draws water into your colon. In some people, this causes a laxative effect. 

Some of the plant compounds in prunes feed the “good” bugs that live in your gut, too, which may help you to poop more easily. 

You can enjoy prunes as a snack on their own or add them to your oatmeal, salad, cereals, stews, or smoothies. They’re a delicious sweetener in baked goods, too.

2. Apples

Apples are another excellent source of fiber. One medium apple, including the skin, gives you 4.8 g of fiber — or 19% of your daily fiber value. 

A small amount of the fiber in apples is pectin. It’s a soluble fiber, which means it dissolves in water. As with prunes, your colon ferments pectins into substances that add water to your poop and help soften it.

3. Chia seeds

Chia seeds are one of the most plentiful sources of fiber, with 9. 8 g of fiber — or a hefty 39% of your daily value — in just 1 ounce (28 g). 

Chia forms a gel when it mixes with water. It can absorb up to 12 times its own weight in water, meaning that when it reaches your gut, it helps make your poop softer and easier to pass.

You can add chia seeds to almost any food. Throw a handful into granola, oats, yogurt, cereal, or salads, or boost the fiber value of smoothies, juices, dips, and dressings.

4. Kiwis

Kiwis are another good source of fiber. There’s roughly 2.3 g of fiber in a 75-g kiwi, or 9% of your recommended daily value. 

Kiwis also provide an enzyme called actinidin, which promotes healthy digestion by helping to break down the proteins you eat. 

In a small 2020 study, researchers found that after eating two kiwis a day for 2 weeks, participants had more bowel movements and looser, easier poops.

As well as eating them on their own, you can make kiwis the zingy star of a fruit salad or smoothie or add pieces to a yogurt.

5. Figs

A medium-sized, fresh fig weighing about 50 g will top up your daily fiber intake by 1.5 g, while an 80-g half-cup of dried figs provides 7.9 g of fiber, almost a third of your daily value. 

On top of the fiber, some research suggests that ficin, an enzyme in figs, may also help food move through your system in a similar way to the actinidin in kiwis.

6. Citrus fruits

Citrus fruits like oranges, mandarins, and grapefruits are tangy, refreshing, and high in fiber. A single 308-g grapefruit provides around 20% of the fiber you need each day — almost 5 g. And one orange (140 g) gives you 2.8 g of fiber.

Citrus fruits also contain pectin, which helps to soften your poop. And rodent studies suggest a plant compound called naringenin could increase the amount of fluid that reaches the colon — but more research is needed before scientists can say for sure whether this applies to humans.

7. Jerusalem artichokes

Jerusalem artichokes are root vegetables a bit like potatoes but with a nutty flavor.

Instead of starch, they contain high levels of a fiber called inulin, which acts as fuel for your “good” gut bugs and can help with constipation.

Researchers reviewed five studies looking at the effects of inulin on chronic constipation. They found that participants who took inulin were likely to poop significantly more often and have a better consistency of poop than those who took a placebo.

However, inulin didn’t improve pain or bloating. And it’s worth being aware that inulin is exceptionally gas-producing.

8. Green vegetables

Green veggies are rich in fiber as well as micronutrients like folate, vitamin C, and vitamin K. 

A single 180-g cup of cooked spinach will give you 19% of the fiber you need in a day — around 4.7 g — as will half a dozen Brussels sprouts or 2 cups of broccoli (around 180 g). 

And they’re versatile enough to add to anything from soups to salads to stir-fries.

9. Legumes

Legumes like beans, peas, and lentils are packed with fiber. One cup of navy beans (used in baked beans) provides 19.1 g of fiber, an amazing 76% of your daily value. A half-cup of lentils gives you 7.8 g of fiber, just under a third of what you need every day. 

Legumes contain both soluble and insoluble fiber, making your poops bulkier, softer, and easier to pass.

Blending legumes into soups, chilies, ground meats, and salads can be a smart and tasty way to get more into your diet.

10. Fermented foods and drinks

Live yogurt and kefir, kimchi and sauerkraut, miso, kombucha, and aged and Swiss cheeses are all examples of fermented foods and drinks. 

They contain bacteria called probiotics, which are similar to the “good” bugs that live in your gut.

Regularly consuming foods with these bacteria can improve the balance and composition of your gut microbiome. 

At ZOE, we run the world’s largest study of nutrition and gut health. Unpublished research by our scientists found that consuming more probiotics is linked to pooping more often.

To maximize the potential benefits to your gut, you should aim to eat a range of different probiotic foods and consume them every day.

Eating foods containing fiber called prebiotics, like those we’ve talked about earlier, will also help to feed these “good” bacteria and allow them to thrive.

11. Water

Dehydration is one possible cause of constipation. By drinking enough fluids, you can make sure that your poops stay moist and soft. Hard, dry poops are less comfortable to pass.

Recommendations vary, and your personal requirements will be unique to you. Aiming for 6–8 cups, or around 2 liters, is a good place to start. 

But another good way to tell if you are drinking enough is to check the color of your pee. If it’s darker than a clear or a pale straw color, it’s a sign that you aren’t drinking enough fluids.  

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Causes of constipation

Constipation can happen for many reasons, including unfavorable nutrition, life changes, and taking specific medications.

Food and drink

Some foods have the opposite effect to those mentioned above — they can make you feel bloated and constipated. 

If you’re prone to constipation, it’s best to limit the following:

• alcohol

• refined grains, without the bran and germ of the grain

• dairy products (if you’re sensitive or lactose intolerant)

• red meat

• fast food, which slows down digestion by adding fat and reducing fiber

Lifestyle triggers

Certain life events, and even the simple passage of time, can increase your risk of constipation. These include:

Just because constipation becomes more likely as you grow older, it doesn’t mean it has to be regular or uncomfortable. As we’ve seen, eating more high-fiber and probiotic foods and drinking enough water can help.

In many cases, the cause of constipation isn’t clear. Speak to a healthcare professional if changing your diet doesn’t clear your constipation. 

Certain medications

The following types of medications list constipation as a possible side effect:

• antacids containing aluminum and calcium

• anticholinergic and antispasmodic drugs

• anticonvulsants used in preventing seizures

• calcium channel blockers

• diuretics

• Iron and calcium supplements

• medications for Parkinson’s disease

• narcotic pain relief medications

• some antidepressant medications

If a particular drug is causing chronic constipation and makes you feel too uncomfortable, speak to your doctor about the possibility of changing your prescription.

An unbalanced gut microbiome

ZOE’s “blue poo” study showed that the time it takes food to move through your digestive system is associated with the types of bacteria that live in your gut.

Other research has had similar results, suggesting that imbalances in your gut microbiome may contribute to chronic constipation. 

ZOE’s at-home test analyzes a sample of your poop using the latest gene sequencing technology to tell you which bugs live in your gut. The test also looks at your blood sugar and blood fat responses to food.

Based on your unique results, the ZOE program gives you personalized recommendations of the best foods for your gut health and overall health. 

You can take a free quiz to find out more.

Summary

If you have constipation, the specific types of fiber in fruits and vegetables like prunes, apples, kiwis, leafy greens, and Jerusalem artichokes could help moisten and bulk out your stools to make pooping easier. 

Regularly eating fermented foods and drinks — like live yogurts, kefir, aged cheeses, sauerkraut, and kombucha — may improve the balance of bugs in your gut microbiome and help you to poop more often.

Limiting your intake of alcohol, fast food, and refined grains, as well as drinking more water, could also reduce your likelihood of becoming constipated.

ZOE’s at-home test can tell you about the range of bugs that make up your unique gut microbiome and help you to discover the best foods for your gut health.

Our free quiz could be your first step toward achieving your personal health goals.

Sources

Blue poo: impact of gut transit time on the gut microbiome using a novel marker. Gut. (2021). https://gut.bmj.com/content/70/9/1665.abstract 

Chronic constipation: is a nutritional approach reasonable? Nutrients. (2021). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8538724/#B51-nutrients-13-03386 

Consumption of fermented foods is associated with systematic differences in the gut microbiome and metabolome. mSystems. (2020). https://journals.asm.org/doi/10.1128/msystems.00901-19

Daily value on the new nutrition and supplement facts labels. (2022). https://www.fda.gov/food/new-nutrition-facts-label/daily-value-new-nutrition-and-supplement-facts-labels

Effectiveness of inulin intake on indicators of chronic constipation; a meta-analysis of controlled randomized clinical trials. Nutricion Hospitalaria. (2014). https://pubmed.ncbi.nlm.nih.gov/25208775/ 

FoodData Central. (n.d.). https://fdc.nal.usda.gov/index.html

Gelling properties of chia seed and flour. Journal of Food Science. (2014). https://pubmed.ncbi.nlm.nih.gov/24734892/

Gut microbiota and chronic constipation: a review and update. Frontiers in Medicine. (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6379309/ 

Naringenin induces laxative effects by upregulating the expression levels of c-Kit and SCF, as well as those of aquaporin 3 in mice with loperamide-induced constipation. International Journal of Molecular Medicine. (2018). https://pubmed.ncbi.nlm.nih.gov/29207043/ 

Quantification of inulin content in selected accessions of Jerusalem artichoke (Helianthus tuberosus L. ). Helia. (2014). https://www.degruyter.com/document/doi/10.1515/helia-2014-0009/html 

Symptoms & causes of constipation. (2018). https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/symptoms-causes 

Systematic review: the effect of prunes on gastrointestinal function. Alimentary Pharmacology and Therapeutics. (2014). https://onlinelibrary.wiley.com/doi/10.1111/apt.12913

The chemical composition and nutritional value of chia seeds — current state of knowledge. Nutrients. (2019). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627181/

The effect of green kiwifruit on gas transit and tolerance in healthy humans. Neurogastroenterology & Motility. (2020). https://onlinelibrary.wiley.com/doi/full/10.1111/nmo.13874 

The effects of inulin on gut microbial composition: a systematic review of evidence from human studies. European Journal of Clinical Microbiology & Infectious Diseases. (2019). https://pubmed.ncbi.nlm.nih.gov/31707507/ 

The influence of in vitro pectin fermentation on the human fecal microbiome. AMB Express. (2018). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004267/ 

The nutritional and health attributes of kiwifruit: a review. European Journal of Nutrition. (2018). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/

Water, drinks and your health. (2021). https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/

Constipation Remedies: 6 Foods And Drinks You Should Eat And Drink If You’re Constipated

No one is a fan of constipation. That terrible feeling of needing to use the bathroom but being helplessly unable to can feel like your body has betrayed you. What did you do to deserve this? Well, probably nothing, although these 13 common causes of constipation can explain why you’re dealing with this blight on your digestive system in the first place. But knowing the causes is part of prevention—what about treating constipation so you can finally find some relief?

Sometimes it’s as simple as making the right food and drink choices. Here, a few things to grab from your kitchen (or jot down for an emergency supermarket trip).

1. Whole grains and oats

These come loaded with a ton of fiber, which is is your digestive system’s friend. “There are two types of fiber—insoluble and soluble—and they can both help with constipation,” Nitin Kumar, M.D., a weight-management physician and gastroenterologist, tells SELF. Your body can’t digest insoluble fiber, so it bulks up your stool, promoting bowel regularity. Insoluble fiber is the kind in whole grains, so long as they’re actually whole grain. The word “whole” should be the first word you see on the ingredient label, says Kumar. Otherwise, there may not actually be many whole grains in the product.

Soluble fiber, on the other hand, turns into a gel when it comes into contact with water. That helps it soften stool, which can in turn help you pass it much easier, says Kumar. Experts often point to oats as an excellent source of soluble fiber, and they’re packed with the insoluble kind, too.

But a word to the wise, don’t go loading up on fiber without also taking in the next thing on our list or you might find yourself more backed up than before.

2. Water

Upping your fiber intake without drinking more water will only make the problem worse. Fiber can’t bulk up or move as efficiently as possible if it doesn’t have enough water to work with. Without sufficient water, your colon can start absorbing water from your stool, making it even harder to get rid of (and literally harder). In addition to that, dehydration can cause constipation, says Kumar, so not drinking enough may start the unpleasant cycle all over again.

3. Green beans

These veggies have insoluble fiber, but they differ from other members of the legume family in an important way. Many beans and lentils, which are packed with both types of fiber, are majorly bloating, says Kumar. That’s because they contain oligosaccharides, or hard-to-digest sugars. “The bacteria in your stomach try to break them down, and that’s what makes you gassy and bloated,” Lauren Harris-Pincus, M. S., R.D.N., owner of Nutrition Starring You, tells SELF. Green beans have less of those sugars, so you may be able to tolerate them better.

4. Fresh or frozen fruits and vegetables

As long as they’ve got their skins, fruits and vegetables can offer up a lot of fiber (that’s why smoothies are usually a better health option than juices). Seriously, taste the rainbow. “[When you’re constipated], you’ll want to eat tons of fruits and vegetables,” says Harris-Pincus. And regularly eating a lot of produce can help you prevent constipation in the first place.

5. Dried plums, aka prunes

There’s a reason you probably think of prunes as the No. 1 constipation cure. Dried fruits contain a lot of the sugar alcohol sorbitol, says Harris-Pincus. Although experts usually recommend fresh or frozen fruit because of dried fruits’ sugar content, this is actually a good thing when you’re constipated. Along with other sugar alcohols, sorbitol can have a laxative effect on your system, says Kumar. It can also cause bloating, so if that makes you uncomfortable, one of these other options might be your best bet.

6. Coffee

Known fact: coffee makes some people need a bathroom, stat. “Caffeine stimulates the colon to move,” says Kumar. What could be better than that when you’re backed up? It may also affect your gall bladder, which can help your body get in gear even more. Finally, the warmth from a morning cup of joe might be just the extra laxative boost your body needs to finally make a bathroom trip worth it.

what to include in the diet and what to exclude

Contents

• 1 Proper nutrition for constipation: what to include in the diet and what is better to exclude
  • 1.1 Healthy nutrition is important for constipation
  • 1.2 Composing a diet for constipation is important know what foods to include in your diet
  • 1.3 Healthy eating for constipation: what to include in your diet and what to avoid.
    • 1.3.1 Vegetables and fruits
  • 1. 4 Diet for constipation: the role of cereals and legumes
  • 1.5 Dairy products in the diet for constipation
  • 1.6 Fish
  • 1.7 Avoid foods for constipation
  • 1.8 Undesirable foods for constipation
  • 1.9 Related videos:

  90 005 1.10 Q&A:

  • • 1.10.0.1 What is constipation and how do they occur?
    • 1.10.0.2 What diet is recommended for constipation?
    • 1.10.0.3 What foods should be excluded from the diet for constipation?
    • 1.10.0.4 How often should I eat food for constipation?
    • 1.10.0.5 How much liquid should I drink for constipation?
    • 1.10.0.6 Can constipation be treated with food alone?

Find out what you can and can’t eat when you’re constipated so you can manage your diet and avoid bowel problems. Doctors’ advice and recommendations for preparing a menu for healthy digestion.

Constipation is an unpleasant phenomenon experienced by most people. This is a consequence of an improper lifestyle and nutrition: low water intake, childhood habits, lack of vitamins, abundant consumption of fatty and sweet foods. But do not despair, proper nutrition can help to cope with this problem.
One of the main rules of a healthy diet for constipation is to increase the intake of foods rich in fiber. They have a positive effect on the intestines, stimulating its work. It can be cereals from whole grains, vegetables and fruits rich in fiber. A prerequisite is an increase in water consumption. Every day you need to drink at least 2 liters of water.

Healthy nutrition is important for constipation

Constipation is a common and unpleasant bowel disorder that can lead to serious complications if not treated. Diet is one of the most important factors affecting bowel function. Improper nutrition, poor in fiber and fluid, can lead to a worsening of the situation and aggravation of constipation.

It is also important to avoid heavy and fatty foods that can make digestion difficult and worsen constipation. It is recommended to avoid fried, spicy and salty foods, as well as reduce the intake of caffeine and alcohol, as they can cause dehydration and worsen the situation.

• Water-rich vegetables and fruits such as apples, peaches, pears, watermelons, as well as onions, spinach and carrots are excellent sources of fiber.
• Whole grain breads, cereals and rice are also important elements of a healthy diet and help improve digestion.
• Remember to drink plenty of fluids, water, low-fat broths and juices. It is important to exclude carbonated drinks, as well as limit the consumption of dairy products and meat broths.

When planning a diet for constipation, it is important to know what foods to include in the diet.

For constipation, increase your intake of plant foods. The ideal product is vegetables such as beets, carrots, cabbage. They are rich in fiber, which promotes the absorption of food and the normalization of the intestines.

In addition, protein-rich foods such as beans, light bone-in soups, and boiled egg protein should be included in the diet. Protein is used by the body to repair tissues and replace old cells.

Fatty, fried and spicy foods should be avoided. Coffee, soy sauce, and carbonated drinks can also make constipation worse.

1. 1. Recommended products for constipation:
      • Vegetables: beets, carrots, cabbage, pumpkin;
      • Fruit: apples, pears, prunes, apricots;
      • Protein foods: beans, light soups, egg whites;
      • Rye bread, cereals;
      • Dairy products: kefir, yogurt, cottage cheese.

Constipation can be caused by various factors, including the wrong diet. It is useful to know which foods help improve digestion and which should be excluded from the diet. Following the recommendations for the preparation of a diet for constipation, you can quickly and painlessly improve bowel function.

Healthy eating for constipation: what to include and what to avoid.

Vegetables and fruits

Vegetables and fruits are high in fiber, which helps improve bowel function and prevents constipation. Vegetables and fruits are also rich in vitamins and minerals that help maintain health and strengthen the immune system.

However, you should pay attention to those vegetables and fruits that can aggravate the situation with constipation. These include bananas, pears and dried apricots. Grapes, kiwi and mango can also be harmful if they are eaten in large quantities. With constipation, it is worth limiting the use of raw potatoes and carrots.

In general, vegetables and fruits are a very important and useful component of the diet for constipation, but they should be consumed in reasonable amounts and those that do not have a laxative effect should be chosen.

Diet for Constipation: The Role of Grains and Legumes

Grains such as oats, buckwheat and rice are an excellent source of soluble and insoluble fibers that help speed up the digestion process and improve bowel function. In addition, cereals contain B vitamins, which play an important role in metabolism and the health of the nervous system.

Legumes such as chickpeas, lecho and lentils are also rich in soluble and insoluble fibers. They contain a large amount of protein and iron, necessary for maintaining a healthy immune system and improving metabolism. In addition, legumes help restore normal balance in the intestines and lower blood cholesterol levels.

Including grains and legumes in the diet can significantly improve bowel health and overcome constipation problems. However, it is worth avoiding the use of white bread and other products made from wheat flour, which can worsen the condition of the intestines and cause constipation. It is also worth limiting the intake of animal fats and foods high in sugar, which can cause an imbalance in the microflora in the intestines.

1. 1. • What to include in your diet:
      • Oats, buckwheat and rice
      • Chickpeas, lecho and lentils

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   • What to avoid:
   • White bread and other foods from wheat flour
   • Animal fats and foods high in sugar

Dairy products in the diet for constipation

Dairy products are very important for proper bowel function. They contain proteins, fats and carbohydrates that help improve digestion and relieve constipation. However, not all dairy products are equally beneficial for the body with constipation.

It is important to choose foods that are low in fat. Fatty dairy products can slow down digestion and cause constipation. Fat-free dairy products such as yogurt, kefir, or skim milk are the most beneficial.

A sufficient amount of protein in the diet is also an important element in constipation. Dairy products such as cottage cheese, cheese and yogurt are high in protein and can be a beneficial addition to the diet for constipation.

However, it is worth remembering that some people may experience lactose intolerance, so before including dairy products in the diet, it is worth consulting with a doctor.

1. 1. • Good sources of protein: cottage cheese, cheese and yogurt
      • Choose low-fat dairy products to avoid constipation
      • Make sure you are not lactose intolerant before eating dairy products

Fish

Fish – An excellent source of protein and omega-3 fatty acids, which are useful for constipation. Protein helps to speed up the process of digestion of food and increases metabolism, which helps to reduce constipation.

The omega-3 fatty acids found in fish reduce intestinal inflammation, improve intestinal motility and increase fecal excretion.

Marine fish such as salmon, mackerel, tuna and sardines are best included in the diet. These fish are rich in protein and omega-3 fatty acids.

1. 1. • The best fish dish for constipation is steamed, baked or grilled fish.
      • Avoid breading and deep frying as this can aggravate constipation.
      • Don’t eat tuna too often, as it contains high levels of mercury, which can be harmful to your health.

Avoid foods for constipation

For constipation, pay attention to what you eat. Certain foods can exacerbate symptoms and increase constipation, so they should be eliminated from your diet.

1. 1. • White bread and pastries – low in fiber and not good for digestion
      • Canned food – they contain a lot of salt and chemical additives that can cause constipation
      • Fatty foods – animal fats and oils can slow down the digestion of food and cause constipation
      • Convenience and fast food – they contain a lot of salt, fats, artificial additives and preservatives that can cause constipation

In addition, sweets, alcohol and strong coffee should be limited, as they can impair bowel function and cause constipation.

Undesirable foods for constipation

Anything that contains a lot of fat or sugar is not only harmful to health, but can also lead to constipation. The use of fatty foods can cause disruption of the digestive tract and make it difficult to digest food. In addition, fatty foods can cause gas and belching, which will also lead to discomfort and pain in a person with constipation.

Sweets mainly contain fast-digesting carbohydrates that cause fluctuations in blood sugar levels. As a result, there is a disruption of the intestines, which does not contribute to regular stools and can cause many diseases.

1. 1. • Fast food with all kinds of sauces and mayonnaise;
      • Fried foods;
      • Fatty meat;
      • Smoked products;
      • Chocolate bars and other confectionery;
      • Carbonated drinks;
      • Alcoholic beverages.

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Q&A:

What is constipation and how does it occur?

Constipation is a disorder and difficulty in passing stools that can occur for many reasons, including poor diet, lack of exercise, use of certain medications, etc. As a rule, constipation reduces the quantity and quality of bowel movements, which leads to a decrease in the frequency of bowel movements and hardening of the stool.

What food is recommended for constipation?

For constipation, it is recommended to monitor your diet and eat more fiber-rich foods, such as fruits, vegetables, herbs, nuts, seeds, legumes, etc. It is also recommended to increase the intake of fluids and low-calorie foods such as kefir, fermented baked milk, yogurt, dairy products, juices, in particular, juice from fresh apples, beets, carrots, as well as dried fruits and simple carbohydrates.

What foods should be excluded from the diet for constipation?

For constipation, avoid foods that can slow down bowel movements, harden stools or cause irritation, such as white bread, white rice, white flour, confectionery, cheese products, strawberries, blueberries, potatoes, mushrooms, fatty and fried foods meat, coffee and strong tea, alcoholic drinks.

How often should I eat food for constipation?

To reduce the risk of constipation, especially in people prone to constipation, you can have several snacks throughout the day and eat small meals. In general, it is necessary to take into account the individual characteristics and needs of the body, but it is optimal for constipation to eat at least three times a day, with a break between meals of at least 3-4 hours, in order to give the body time to digest food and completely empty the intestines.

How much liquid should I drink for constipation?

For constipation, it is recommended to increase fluid intake to 2-2.5 liters per day, including water, natural juices, green and herbal teas, juices from fresh vegetables and fruits. The liquid helps to gently soften and speed up the stool, ensure normal bowel conditions and prevent dehydration.

Can constipation be treated with food alone?

If constipation is caused solely by dietary habits, then treatment with diet alone may be sufficient, but many cases require a complex approach and the use of medications, such as mild bowel laxatives, or procedures such as abdominal massage or exercise to improve circulation and stimulation of intestinal peristalsis.

How to help a child with constipation? – health articles

06/16/2021

Contents

• Causes of constipation in children
• Symptoms of constipation
• Diet
• Gymnastics
• Benefits of contacting MEDSI

Constipation in a child can occur at various stages of growth and development.
According to statistics, every fifth baby suffers from problems with stool. In this case, violations can occur already in infancy. With the start of complementary foods, the stool usually improves, which is associated with the introduction of fiber into the diet and an increase in physical activity. After a year, the number of children suffering from constipation is growing again. This is already due to the transition to solid food, the rejection of breastfeeding and the reduction in liquid in the diet.

It is dangerous to neglect constipation!

In fact, their consequences are quite dangerous and can cause:

• baby stress
• rectal deformities
• anal fissures
• general organism intoxication

What to do if the child has constipation?

1. Find out the cause of the pathological condition together with the doctor
2. Diet
3. Pay attention to moderate physical activity

Important! It is forbidden to self-medicate. Laxative suppositories and other means should not be given, as well as cleansing enemas.

It is forbidden to self-medicate. Laxative suppositories and other means should not be given, as well as cleansing enemas.

Causes of constipation in children

The main factors stimulating stool disorders in children include:

1. Insufficient fluid intake
2. Meals with little or no fiber
3. Lack of physical activity

Symptoms of constipation

A pathological condition can be suspected by the following signs:

• the presence of blood (scarlet, fresh) in the stool during the act of defecation and after it in the form of blots (traces) on toilet paper
• rare visits to the toilet for the purpose of defecation (2 or less times a week)
• large large compartments
• the need for strong straining during defecation
• pain in the anus and abdomen

Diet

What can be given to a child for constipation?

This question interests many parents. The fight against the problem should begin not with taking medications, but with changing the diet.

Necessary:

1. Increase fluid intake
2. Establish fractional nutrition
3. Add fiber-rich foods to the diet

You should teach your child to drink plain clean water. For babies over the age of 3, 2-3 glasses of water a day are usually sufficient. Avoid sugary carbonated drinks, coffee and tea. This is due to the fact that they have a pronounced diuretic effect and stimulate constipation and dehydration.

Especially useful is the cool water that children drink in the morning on an empty stomach. Gradually, the temperature of the liquid can be reduced. The following drinks also have a laxative effect:

• beet juice
• fermented milk (kefir, fermented baked milk, etc.)
• chamomile decoctions
• dill tea

Important! They should be introduced into the diet gradually, starting with a small amount. Otherwise, you can provoke a breakdown in digestion.

You should teach your child to drink plain clean water. For babies over the age of 3, 2-3 glasses of water a day are usually sufficient.

The treatment of constipation in children also implies the introduction of laxative products into the diet, which include:

• legumes
• nuts
• prunes and dried apricots
• plum
• beets
• dates

They are also included in the diet gradually and under the supervision of a doctor. Cereal porridges can be useful: oatmeal, buckwheat, wheat, pearl barley. It is advisable to refuse rice, pears, sweets, muffins, animal fats, flour products. They have a fixing effect.

What else to feed the child so that there is no constipation?

The answer to this question should be given by the pediatrician.

Gymnastics

For the prevention of a pathological condition, walking and running, swimming, exercises to strengthen the abdominal press, squats, bends are useful.

It is believed that mobile, active children are less likely to suffer from constipation. For the prevention of a pathological condition, walking and running, swimming, exercises to strengthen the abdominal press, squats, bends are useful.

If the child is already suffering from stool problems, it is recommended to start the day with simple morning exercises. Massage may also be helpful.

It is important to pay attention to the general change in the behavior of the baby.

The child should be taught to go to the toilet at about the same time, encouraged for observing the daily routine (motivate and praise).

It is also important to create a favorable environment in the toilet. Nothing should distract the child from the act of defecation or scare him in the bathroom.

Benefits of contacting MEDSI

• Help from experienced doctors. Pediatric coloproctologists, gastroenterologists and psychologists work with patients. They know exactly how to treat constipation in a child in accordance with the reasons that provoked it
• Possibilities for diagnostics. The clinic can conduct comprehensive examinations. They allow you to identify the causes of the pathology, find out how and what causes constipation in a child, help him as soon as possible
• Comprehensive approach to troubleshooting. Doctors not only recommend diet and gymnastics. If necessary, specialists prescribe laxatives, antispasmodics, as well as agents that stimulate the evacuation of feces (enemas and suppositories). All drugs are selected individually
• Prevention of complications. To prevent the undesirable consequences of constipation, regular examinations by a coloproctologist are mandatory
• Comfort of visiting clinics. We provide timely consultations without queues at a convenient time for patients

To make an appointment, just call 8 (495) 7-800-500. Our specialist will answer all questions and suggest the best time to visit a doctor.