What can I eat to reverse constipation? A guide to diet and digestive health

According to the National Institute of Diabetes and Digestive and Kidney Diseases, constipation is a common condition affecting approximately 16% of adults in the United States. This guide details exactly what can I eat to reverse constipation using simple, natural dietary adjustments to promote regularity and soften stools.

Quick Summary

This article explores dietary strategies to combat constipation, emphasizing high-fiber foods, adequate hydration, and probiotics. It provides specific food recommendations and lifestyle tips to help relieve symptoms and restore regular bowel function naturally.

Key Points

• Increase Dietary Fiber: Consume a balanced mix of soluble (oats, beans, apples) and insoluble (whole grains, leafy greens, nuts) fiber to add bulk and soften stool.

• Stay Hydrated: Drink at least eight 8-ounce glasses of water daily to help fiber absorb water and move through the digestive tract smoothly.

• Incorporate Natural Laxatives: Foods like prunes (high in sorbitol) and kiwifruit (containing the enzyme actinidin) can effectively promote bowel movements.

• Choose Probiotic Foods: Add fermented products such as yogurt, kefir, and sauerkraut to your diet to introduce beneficial bacteria that can improve gut health and regularity.

• Limit Constipating Foods: Reduce your intake of refined grains (white bread), excess dairy, and red meat, which can slow down digestion.

• Consider Kiwifruit over Prunes for Bloating: Studies indicate that while both are effective, kiwifruit may cause less bloating and gas than prunes or psyllium.

• Introduce Changes Gradually: To avoid gas and bloating, slowly increase your fiber intake over several weeks and pair it with a higher fluid consumption.

Chronic constipation, characterized by infrequent bowel movements or difficulty passing stools, is a prevalent issue that can significantly impact quality of life. While many factors can contribute to it, a lack of dietary fiber and insufficient fluid intake are among the most common culprits. Fortunately, adopting the right nutritional habits can be an effective first-line treatment. By focusing on specific food groups and staying hydrated, you can encourage smoother digestion and reverse the discomfort associated with constipation.

The Power of Fiber: Soluble vs. Insoluble

Dietary fiber is the indigestible part of plant foods that plays a crucial role in maintaining bowel health. It comes in two main forms, and a balanced intake of both is key for constipation relief.

• Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in the digestive tract. It helps soften the stool, making it easier to pass. Excellent sources include oats, beans, apples, pears, and psyllium.
• Insoluble Fiber: Known as "roughage," this fiber does not dissolve in water but adds bulk to the stool, which helps speed up its passage through the intestines. Good sources are leafy greens, nuts, whole grains, and the skin of fruits and vegetables.

Increasing fiber should be a gradual process to avoid bloating and gas. The recommended daily intake for most adults is between 25 and 35 grams, but individual needs may vary.

Top Foods to Incorporate for Relief

Several foods act as natural laxatives and can be highly effective in reversing constipation. Here are some of the most impactful options:

• Prunes: These dried plums are a classic remedy for a reason. They are packed with fiber and contain sorbitol, a sugar alcohol with natural laxative properties. Prune juice is also a popular and effective choice.
• Kiwifruit: Studies have shown that eating two green kiwifruits per day can help improve stool consistency and reduce straining, with fewer reported side effects like bloating compared to prunes or psyllium. They contain the enzyme actinidin, which aids digestion.
• Berries: High in both soluble and insoluble fiber, fruits like raspberries and blackberries are excellent for promoting bowel regularity. A single cup of raspberries can provide a significant portion of your daily fiber goal.
• Legumes: Beans, lentils, and chickpeas are fiber powerhouses. Just a half-cup of cooked lentils contains nearly 8 grams of fiber. They offer a mix of both fiber types and can be easily added to soups, salads, and stews.
• Whole Grains: Switching from refined white bread and pasta to whole-grain varieties adds insoluble fiber to your diet, increasing stool bulk. Good examples include brown rice, oatmeal, and whole wheat bread.
• Chia and Flaxseeds: These small seeds are incredibly rich in fiber. When mixed with water, chia seeds form a gel that can help soften stools, while flaxseeds also contain a powerful mix of soluble and insoluble fiber. Add a tablespoon or two to yogurt, cereal, or smoothies.
• Leafy Greens and Vegetables: Greens like spinach, broccoli, and Brussels sprouts are loaded with fiber and other compounds that support gut health. Broccoli contains sulforaphane, which can prevent the overgrowth of certain intestinal microorganisms.

The Crucial Role of Hydration

Increasing fiber intake without also boosting fluid consumption can actually worsen constipation. Water is essential because fiber absorbs water in the digestive tract to soften the stool. Aim for at least eight 8-ounce glasses of water or other fluids daily. Herbal teas and clear broths also contribute to your fluid goals.

A Comparison of Popular Remedies

Feature	Kiwifruit	Prunes	Psyllium Supplement
Mechanism	Fiber, actinidin enzyme, water content	Fiber and sorbitol, which has a laxative effect	High soluble fiber, forms a gel in the gut
Fiber Profile	Mix of soluble and insoluble fiber	Mix of soluble and insoluble fiber	Primarily soluble fiber
Side Effects	Lowest incidence of abdominal pain, bloating, and gas	Can cause gas, bloating, and digestive upset	Highest incidence of abdominal pain and gas in some studies
Tolerability	Very well tolerated and less associated with adverse effects	Generally well-tolerated, but some sensitivity to sorbitol	Tolerance may vary, with some IBS patients experiencing issues
Convenience	Easy to add to a daily routine as a snack or in smoothies	Versatile for snacking, baking, or juice	Powder or capsule form, requires mixing

Probiotics for Gut Health

Probiotics are beneficial bacteria that live in your gut and can help restore a healthy balance, which may improve constipation. Fermented foods are excellent sources of probiotics:

• Yogurt and Kefir: These cultured dairy products contain live, active cultures like Bifidobacterium lactis and Lactobacillus that have been shown to increase stool frequency and improve symptoms in some studies.
• Sauerkraut and Kimchi: These fermented cabbage dishes are also great sources of probiotics.
• Miso and Tempeh: These fermented soy products offer beneficial bacteria for gut health.

While studies show promising results for certain strains, it can be hard to know which is most effective. Consistent intake through food or a high-quality supplement, following a doctor's advice, is the recommended approach.

Foods to Limit or Avoid

While focusing on what to eat, it is also important to be mindful of foods that can contribute to constipation:

• Refined Grains: Foods like white bread, white rice, and plain pasta are stripped of their fiber and can slow down digestion.
• Dairy Products: For some people, particularly those sensitive to cow's milk protein, dairy can cause or worsen constipation.
• Red Meat: It is low in fiber and can slow the digestive process. A high-fat diet in general can also be a contributing factor.
• Unripe Bananas: While ripe bananas contain beneficial soluble fiber, unripe ones are high in resistant starch and tannins, which can be constipating.

Conclusion

Dietary adjustments are a powerful, natural tool for reversing constipation. The cornerstone of this strategy is a diet rich in a variety of fruits, vegetables, whole grains, and legumes, all of which provide both soluble and insoluble fiber. Combined with consistent hydration and the addition of probiotic-rich foods, this approach can significantly improve bowel function and lead to more comfortable, regular movements. As always, a gradual increase in fiber and fluids is recommended to allow your digestive system to adapt. If dietary changes do not resolve the issue, it is best to consult a healthcare professional for further guidance.

Visit the Cleveland Clinic for more information on managing constipation.

Frequently Asked Questions

What food is a quick fix for constipation?

For a quick effect, prunes and prune juice are well-known remedies due to their high fiber and natural laxative sorbitol content. Kiwifruit has also been shown to be very effective, often with fewer side effects.

Can ripe bananas help with constipation?

Yes, ripe bananas contain soluble fiber and are often beneficial. However, unripe bananas have a high amount of resistant starch and tannins, which can be constipating.

How much fiber should I eat to reverse constipation?

The recommended daily intake for adults is 25 to 35 grams of fiber, but it should be increased gradually to avoid uncomfortable side effects like bloating and gas.

Is it better to eat kiwifruit or prunes for constipation?

Both kiwifruit and prunes are effective. Studies show kiwifruit may cause less bloating and gas, making it a better option for those who are sensitive to the sorbitol in prunes.

Do probiotics really help with constipation?

Yes, some specific strains of probiotics, particularly Bifidobacterium lactis, have been shown to help improve stool frequency and consistency by restoring a healthy gut microbiota.

What should I drink to help with constipation?

Drinking plenty of water is the most important step to soften stool. Herbal teas and clear broths also contribute to hydration, while caffeine and alcohol should be limited.

Can a high-fiber diet make constipation worse?

Increasing fiber too quickly without also drinking enough water can worsen constipation, as fiber absorbs water from the colon. A gradual increase in both fiber and fluid intake is key.