Top Foods That Help With Constipation

Constipation Causes and Symptoms

Constipation is defined as having fewer than three bowel movements per week or having difficulty passing stool. No one likes to talk or even admit that they occasionally experience the discomfort of constipation. However, this digestive problem is a lot more common than you think, affecting 16% of U.S. adults.

The most common causes of constipation are:

Not following dietary guidelines for fiber intake
Not drinking enough fluid
Not getting regular physical activity
Not going to the toilet when you have an urge to pass stool.
Changes in routine, such as when you are traveling.
Stress

While lifestyle factors can contribute to constipation, in many cases, it is a sign of other underlying health conditions and medications:

Medical conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), diabetes, hypothyroidism (underactive thyroid), Parkinson’s disease, multiple sclerosis, and spinal cord injury.
Certain medications, such as opioid pain medications, antacids, iron supplements, antihistamines for allergy medicines, antidepressants, and medicines used to treat high blood pressure, seizures, and muscle relaxants.

The Importance of Diet in Managing Constipation

What you eat plays a major role in keeping your digestive system running smoothly. Dietary fiber is a key component of food that can help relieve constipation and prevent constipation from developing in the first place.

Fiber adds bulk to stool and makes it softer. This makes passing stools less uncomfortable.
In addition, fiber promotes gut motility (muscle contractions in the intestines), helping to push stool forward in the digestive system. Remember to gradually increase your fiber intake to avoid stomach discomfort.
Other benefits of fiber include supporting a healthy gut microbiome, which is the balance between good and bad bacteria in the gut.

Overview of Foods to Help You Poop

High-fiber foods help you to have healthy bowel habits, avoiding pain and discomfort caused by constipation. You can add fiber gradually to your diet by eating more:

Broccoli, carrots, green peas, potatoes, sweet potatoes, and green leafy vegetables such as cooked spinach.
Fruits such as berries, apples, bananas, oranges, pears, papaya, pineapple, mangoes, and avocados.
Legumes such as lentils, chickpeas, and beans.
Whole grain, for example, whole wheat bread, wheat bran, brown rice, bran flake cereals, oatmeal, barley, millet, and quinoa.
Nuts and seeds such as chia seeds, flaxseeds, pecans, peanuts, and almonds.

The Best Foods for Constipation Relief

High-Fiber Foods: Whole Grains, Legumes, and Lentils

Understanding Fiber: Soluble vs. Insoluble

Dietary fiber is of two types: soluble and insoluble fibers. Fiber-rich foods contain one or both types.

Soluble fiber absorbs water and forms a gel-like substance in the gut. As a result, it adds bulk to stool and acts as a stool softener, making it easier to pass stool.

Insoluble fiber or roughage does not dissolve in water. It passes through the digestive tract intact, adding bulk to stool and making it smoother to pass.

Fiber found in whole grains, apples, bananas, potatoes, oatmeal, and cooked vegetables is soluble fiber.

Sources of insoluble fiber include the skin of fruits and vegetables such as apples and potatoes, leafy green vegetables, dried fruit, seeds, nuts, and popcorn.

How Fiber Aids in Bowel Movements

Eating enough fiber can relieve occasional constipation and prevent chronic constipation. Fiber helps you maintain regular bowel habits with less discomfort during a bowel movement.

Dietary fiber increases the size and weight of stool by absorbing water, making it softer and easier to pass. In addition, fiber promotes muscle contractions in the intestines that help move stool forward. Fiber also plays a vital role in maintaining the gut microbiome, which is the healthy balance between harmful and beneficial bacteria in your digestive system.

Nature's Laxatives: Prunes, Sweet Potatoes, and Chia Seeds

The Laxative Effect of Sorbitol in Prunes

Prunes are the dried form of plums, which many consider one of the best natural laxatives. Prunes can help you have smoother and more regular bowel movements. This is because dried prunes contain about 6.1 grams of dietary fiber per 100 grams. Even though prune juice doesn’t contain the same amount of fiber as the fruit itself, it is still considered helpful for constipation relief and a good source of minerals and vitamins, just like the fruits.

The laxative effect of prunes is also believed to be due to their high sorbitol content. Sorbitol is a sugar alcohol that increases the amount of water absorbed by the large intestine, making stool softer. It also promotes muscle contractions to move stool. There is approximately 14.7 grams of sorbitol in 100 grams of prunes.

Other Natural Laxatives and Their Benefits

Sweet potatoes are a good source of fiber (about 3 grams of fiber in a 100-gram medium-sized sweet potato). The fiber helps to increase the volume of stool, soften stool, and relieve constipation.

Chia seeds are a nutritional powerhouse with antioxidant properties. In addition to 5 grams of protein, there is about 11 grams of fiber in just 1 ounce of chia seeds. The popular “internal shower” drink that surfaced on social media platforms this past year consists of 1-2 tablespoons of chia seeds mixed in a glass of water, allowing them to soak and absorb water for a few minutes. Consuming this mixture can be an effective remedy for people seeking constipation relief.

While prunes, chia drinks, and sweet potatoes are inexpensive and easily accessible natural remedies for constipation, you should always check with your doctor before consuming them. Many of these foods contain minerals such as potassium, which can be harmful when consumed in large quantities if you have other health problems such as kidney disease.

Hydration and Its Role in Preventing Chronic Constipation

The Significance of Drinking Enough Water

Dehydration is a common reason for experiencing constipation. Drinking plenty of water and other fluids every day can help you stay more regular. Hydration can also prevent stool consistency from becoming hard and lumpy, which can be uncomfortable to pass.

Aim to drink around 8 glasses of water a day. Increase your water intake if you are experiencing constipation. Other fluids you can drink include clear soups and fruit and vegetable juices without any added sugar. Avoid sweetened beverages such as sugary sodas. Also, avoid caffeine and alcohol, which can be dehydrating.

Foods High in Water Content

Another way to increase your fluid intake is to eat foods with a high water content. Examples include fruits such as melon (watermelon, cantaloupe, honeydew), orange, peach, pineapple, and strawberry. Water-rich vegetables include celery, cucumber, tomato, lettuce, zucchini, and summer squashes.

Foods and Habits to Avoid When You're Constipated

Foods That Can Aggravate Constipation

Certain foods can make constipation worse, both due to their own low fiber content and by replacing healthy foods that contain more fiber. Examples of foods that can cause or make constipation worse include:

Refined grains (white rice, white bread, white pasta)
Red meats
Fast food (pizza, burgers, French fries, hot dogs, frozen dinners)
Processed foods (cakes, cookies, potato chips, pastries, pretzels)
Sugary snacks and beverages such as sugary soda
Dairy products (milk, cheese, ice cream)
Certain fruits, such as unripe bananas and persimmons
Alcohol and caffeine

Lifestyle Factors Contributing to Constipation

Common lifestyle factors that contribute to constipation include:

Not eating enough dietary fiber
Lack of adequate hydration
Not getting regular exercise
Not using the toilet when you have the urge to pass stools
Lack of a regular routine or schedule
Stress

How Much Fiber to Eat Every Day

The recommendations for dietary fiber intake are approximately 14 grams of fiber for every 1,000 calories consumed in healthy individuals. Your healthcare professional can give you a more accurate recommendation based on your age, gender, and health status.

When to Limit Fiber Intake

Your healthcare professional may ask you to eat a diet low in fiber if you have:

Narrowing of the bowel, for example, due to inflammatory bowel disease (Crohn’s disease or ulcerative colitis) or a tumor.
Following bowel surgery.
Before radiation therapy which can damage or irritate your bowel.

Recommendations for a low-fiber diet are usually temporary. Your doctor may allow you to re-introduce dietary fiber slowly after your bowel has recovered.

Addressing Common Questions and Concerns

Foods That Help Immediately With Constipation

Foods that contain a lot of fiber have natural laxative effects and can relieve constipation fast. These include prunes, chia seeds, flaxseeds, berries, sweet potatoes, legumes, castor oil, oat bran, apples, rhubarb, and water.

How Dietary Changes Can Help

Foods high in fiber absorb water into the stool and make it softer and easier to pass. A nutritional approach reasonable for constipation includes more fiber-rich foods such as:

Whole grains
Fruits
Vegetables
Legumes
Nuts and seeds
Water

The Fastest Way to Ease Constipation Through Diet

There is no magic bullet for increasing stool frequency immediately. You should limit the intake of unhealthy processed foods that can make your symptoms worse. At the same time, gradually increase your dietary fiber intake. Keep in mind that eating large amounts of fiber too soon can cause uncomfortable symptoms such as stomach pain, gas, and bloating. Do not forget to drink plenty of water to keep your bowel function healthy.

Additional Ways to Manage Constipation

Over-the-Counter Medications and Stool Softeners

If dietary fiber supplementation does not relieve constipation, you may need to take over-the-counter or prescription medicines. Laxatives are medications that help to move stool through your digestive tract. They include:

Fiber supplements such as methylcellulose (Citrucel), psyllium (Metamucil), and calcium polycarbophil (FiberCon). These are also called bulk-forming laxatives.
Stool softeners such as docusate sodium (Colace).
Osmotic laxatives such as magnesium hydroxide (Milk of Magnesia), magnesium citrate / lactulose (Generlac), and polyethylene glycol (Miralax).
Stimulant laxatives such as sennosides (Senokot, Ex-Lax) and bisacodyl (Dulcolax).
Lubricants such as mineral oil.

Other treatments for constipation include:

Enemas and suppositories to help stimulate the emptying of the bowel.
Pelvic muscle training (biofeedback training) to support your pelvic floor muscles in emptying your bowels.
Prescription medicines used for chronic constipation such as lubiprostone (Amitiza), plecanatide (Trulance), linaclotide (Linzess), and prucalopride (Motegrity).
Drugs prescribed to relieve opioid-induced constipation, such as naldemedine (Symproic), methylnaltrexone (Relistor), and naloxegol (Movantik).
Surgery is rarely required but may be recommended if there is damage to the nerves or muscles in a portion of the digestive tract.

The Role of Probiotics in Gut Health

Probiotics contain live beneficial bacteria that support the gut microbiome. They have known benefits for overall gut health.

Systematic review of randomized controlled trials have also found that taking probiotics helps to soften stools and increases the number of weekly bowel movements. Further research is needed to identify a specific probiotic for constipation, the dose, and treatment duration. However, some studies suggest Bifidobacterium strains may be the most effective.

You can try experimenting on your own to see if probiotics provide constipation relief. These dietary supplements are generally safe. However, be sure to tell your healthcare providers you are on a probiotic. Also, keep in mind that probiotics are not regulated by the U.S. Food and Drug Administration (FDA).

Lifestyle Changes: Exercise and Routine Adjustments

Exercise

Regular exercise can relieve and prevent constipation. Exercise stimulates muscle contractions in the intestines and helps move stool along. Additionally, exercise reduces stress, which is a known constipation trigger.

Bowel Routine

Certain bowel habits can help you stay more regular:

Follow a schedule for bowel movements, for example, 15-45 minutes after a meal.
When you are on the toilet, keep your knees higher than your hips (a footstool might help). Lean slightly forward and rest your elbows on your knees. This posture works best to evacuate the rectum.
Do not delay using the toilet when you have an urge to pass stool. Doing so can slow stool movement.
Avoid taking your smartphone into the bathroom. Looking at your phone encourages you to sit on the toilet longer than necessary. This increases your risk of developing hemorrhoids due to pressure on your anal tissues.

When to See a Doctor: Recognizing Signs of Serious Health Issues

Occasional constipation can usually be treated with lifestyle and dietary adjustments or over-the-counter laxatives. However, chronic constipation can be a sign of an underlying health condition that should be evaluated by a healthcare provider. Make an appointment to see your doctor if you have:

Constipation lasting more than 3 weeks
Rectal bleeding (blood on the toilet tissue or toilet bowl)
Blood in stool or black stool
Unusual shape or color of stool
Persistent or severe stomach pain
Persistent vomiting
Fever
Unintended weight loss

References:

What’s the Buzz

The Bee Healthy Blog

Top Foods That Help With Constipation

Constipation Causes and Symptoms

The Importance of Diet in Managing Constipation

Overview of Foods to Help You Poop

The Best Foods for Constipation Relief