What is the best food to eat if you have constipation? Your guide to natural relief

Approximately 16 out of 100 U.S. adults experience symptoms of constipation, which can significantly impact quality of life. The answer to what is the best food to eat if you have constipation often lies in increasing your intake of specific high-fiber, water-rich, and probiotic-containing foods.

Quick Summary

Constipation relief can be achieved through dietary changes focusing on specific high-fiber fruits, vegetables, and whole grains, coupled with adequate fluid intake and probiotics. Learn about the best food choices and key dietary strategies for natural, effective relief.

Key Points

• Increase High-Fiber Foods: Prioritize fruits like prunes, kiwi, and pears, along with legumes, seeds, and whole grains, to add bulk and soften stools.

• Stay Hydrated: Drink at least 8 to 10 glasses of water daily to help fiber function properly and soften stool, preventing dehydration.

• Limit Trigger Foods: Reduce your intake of processed foods, refined grains (like white bread), high-fat items, and excessive dairy to avoid worsening symptoms.

• Incorporate Probiotics: Add fermented foods like kefir to your diet to introduce beneficial bacteria that can improve gut health and aid regularity.

• Introduce Changes Gradually: Increase fiber slowly to prevent bloating, gas, and discomfort. Listen to your body and adjust your diet accordingly.

• Don't Ignore the Urge: Establish a regular toilet routine and avoid delaying bowel movements, as this can negatively impact muscle function.

The Foundation of Relief: Understanding Fiber

For many, the root of constipation is a lack of dietary fiber. Fiber is a crucial component of plant-based foods that the body can't fully digest, playing a vital role in keeping your digestive system running smoothly. It is important to understand the two main types of fiber:

• Soluble Fiber: This type dissolves in water to form a gel-like substance in the digestive tract. It helps to soften stools, making them easier to pass. Excellent sources include oat bran, barley, nuts, seeds, beans, lentils, and certain fruits and vegetables.
• Insoluble Fiber: Often called 'roughage,' this fiber does not dissolve in water. It adds bulk to your stool, which helps to speed up the movement of waste through the intestines. You can find it in whole grains, the skins and seeds of fruits and vegetables, and leafy greens.

Top Foods to Eat for Constipation Relief

Incorporating a variety of these foods can provide a balanced mix of both types of fiber and other beneficial compounds.

Fruits with natural laxatives Some fruits are particularly effective due to their high fiber content and natural compounds. These include:

• Prunes (Dried Plums): A classic remedy, prunes contain fiber and sorbitol, a sugar alcohol that draws water into the colon for a laxative effect.
• Kiwis: Packed with fiber and the enzyme actinidin, kiwifruit aids protein digestion and promotes bowel motility. Studies show that two green kiwis a day can significantly increase bowel movements and improve stool consistency.
• Pears: Pears are high in both soluble and insoluble fiber, and they also contain fructose and sorbitol, which have a mild laxative effect. Eating them with the skin on maximizes fiber intake.
• Apples: Rich in pectin, a soluble fiber, apples help regulate bowel movements and improve stool consistency.
• Figs: Whether fresh or dried, figs are an excellent source of both soluble and insoluble fiber, and also contain sorbitol.

Fiber-rich vegetables Vegetables offer a bounty of fiber to help promote regularity. Some of the best choices include:

• Leafy Greens: Spinach, Brussels sprouts, and broccoli are full of fiber that adds bulk and weight to stools.
• Sweet Potatoes: A medium sweet potato contains a good mix of soluble and insoluble fiber.
• Artichokes: Known for their prebiotic effect, artichokes contain inulin fiber, which helps feed beneficial gut bacteria and can increase stool frequency.
• Rhubarb: This plant contains sennoside A, a compound that helps promote bowel movements by keeping more water in the intestines.

Legumes and Seeds These tiny powerhouses are some of the most fiber-dense foods available.

• Beans, Peas, and Lentils: An excellent source of both soluble and insoluble fiber, they help soften stools and add bulk.
• Chia Seeds: Incredibly high in fiber, chia seeds absorb a lot of water and form a gel in the gut, which helps soften and move stools along.
• Flaxseeds: Just a tablespoon of flaxseeds provides a significant amount of soluble and insoluble fiber, which can help improve stool frequency and consistency.

Whole Grains Unlike refined grains, whole grains retain their fiber content and are beneficial for digestive health.

• Oatmeal and Oat Bran: These are rich in soluble fiber and can have a softening effect on stools.
• Rye Bread: A good source of multiple fibers, including β-glucans, rye bread can improve bowel movement frequency and consistency.

Probiotic-rich foods Fermented foods contain probiotics, beneficial bacteria that can improve gut health and, in turn, help with constipation.

• Kefir: This fermented milk beverage contains probiotics that have been shown to improve bowel habits and decrease abdominal pain.

The Importance of Hydration

Drinking plenty of fluids is just as crucial as eating fiber. Fiber absorbs water to do its job, so without adequate hydration, increasing fiber can actually make constipation worse. Aim for 8 to 10 cups of water, herbal teas, or clear soups daily. Caffeinated and alcoholic beverages can have a dehydrating effect and should be limited.

Foods to Limit or Avoid When Constipated

Just as some foods help, others can worsen constipation and should be reduced in your diet, especially during a flare-up. These include:

• Refined Grains: White bread, white rice, pasta, and cakes are stripped of their fiber and can contribute to constipation.
• High-Fat Foods: Fried foods, fast food, and fatty processed meats are low in fiber and can slow down digestion.
• Excessive Dairy: For some individuals, consuming large amounts of milk, cheese, or eggs can trigger constipation.
• Alcohol: Known for its dehydrating effects, alcohol can worsen constipation.

Comparison of Constipation-Relieving Foods

Food	Primary Fiber Type	Key Active Ingredient	Water Absorption	Mechanism
Prunes	Soluble & Insoluble	Sorbitol & Fiber	High	Draws water into intestines; adds bulk
Kiwifruit	Soluble	Actinidin (enzyme) & Fiber	Moderate	Stimulates motility; adds bulk
Lentils	Soluble & Insoluble	Fiber, Prebiotics	High	Adds bulk and weight to stool; feeds good bacteria
Oatmeal	Soluble	Fiber (Beta-glucans)	High	Forms a gel, softening stool

Dietary Strategies and Meal Planning

To effectively combat constipation with diet, follow these strategies:

1. Introduce Fiber Gradually: Increase your fiber intake slowly over several days to allow your body to adjust. A sudden increase can cause bloating and gas.
2. Stay Hydrated: Always drink plenty of water when increasing your fiber intake to help it work effectively.
3. Establish a Routine: The body responds well to routine. Try to eat your meals and go to the toilet at similar times each day.
4. Listen to Your Body: Don't ignore the urge to have a bowel movement, as this can worsen constipation over time.
5. Seek Professional Advice: If dietary changes do not resolve the issue, consult a healthcare provider or a registered dietitian for personalized advice.

Conclusion

For many, the best food to eat if you have constipation is a varied diet rich in high-fiber foods, including prunes, kiwis, and legumes, combined with diligent hydration. By focusing on whole foods and limiting processed options, you can naturally and effectively promote regular bowel movements. Remember that consistency is key, both in your diet and in listening to your body's signals. A balanced, fiber-filled plate, supported by plenty of fluids, is a powerful and natural strategy for maintaining digestive health and finding relief.

For more detailed information on nutrition and diet for digestive health, you can visit the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) website.

Frequently Asked Questions

Which fruits are best for constipation relief?

Prunes, kiwi, pears, and apples are among the best fruits for constipation. Prunes and pears contain sorbitol, a natural laxative, while kiwis contain the enzyme actinidin, which aids digestion.

Can drinking more water help with constipation?

Yes, hydration is essential. Drinking plenty of water helps both soluble and insoluble fiber work effectively by softening the stool and ensuring it passes through the intestines smoothly.

What is the difference between soluble and insoluble fiber?

Soluble fiber dissolves in water to form a gel that softens stool, while insoluble fiber adds bulk and speeds up the movement of food through the digestive tract.

Should I avoid all dairy if I am constipated?

Not necessarily. While some people find that large amounts of dairy can be constipating, fermented dairy like kefir can actually help by providing probiotics that support gut health.

Is it better to eat whole prunes or drink prune juice?

For more fiber, eating whole dried prunes is generally recommended. However, prune juice can also be effective due to its sorbitol content, which acts as a laxative.

Are seeds like chia and flax good for constipation?

Yes, chia seeds and flaxseeds are excellent for constipation. They are packed with fiber and, when mixed with fluid, form a gel that helps soften and move stool through the intestines.

What are some foods I should avoid if I have constipation?

It is best to reduce consumption of highly processed foods, refined grains (like white bread), fast food, and high-fat items, as these are low in fiber and can slow down digestion.