7 Foods To Eat If You’re Constipated

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Struggling with constipation? You’re not alone. Millions of people deal with uncomfortable, sluggish digestion—but the good news is, relief could be just one meal away. In this video, I’ll reveal the best foods, drinks, and simple habits that can get your digestion back on track fast. Stick around, because by the end, you’ll have a natural game plan to banish constipation for good!

Constipation occurs when bowel movements become infrequent or difficult to pass. It is often characterized by hard, dry stools and can cause discomfort.

Common Symptoms of Constipation

Hard, dry, or lumpy stools (often resembling small stones or marbles)
Pain and discomfort while passing stools
A sensation of incomplete bowel emptying
Loss of appetite due to a persistent feeling of fullness
Bloating and abdominal discomfort

Foods and Drinks That Help Relieve Constipation

Diet plays a crucial role in maintaining healthy digestion. While different foods affect people differently, the following options may help alleviate constipation:

Healthy Oils: Olive and Flaxseed Oil

Both olive and flaxseed oils have mild laxative properties that aid digestion and improve bowel movements. These oils also contain beneficial compounds with antioxidant, antibacterial, and anti-inflammatory effects.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that promote gut health and soften stools. Research suggests that probiotics can improve constipation by up to 40% compared to a placebo. Some excellent probiotic sources include:

Yogurt and Kefir: Many dairy products, particularly yogurt and kefir, contain probiotics that aid digestion. Studies show kefir can significantly reduce constipation in certain individuals.
Sauerkraut: A rich source of probiotics, homemade sauerkraut contains as many beneficial bacteria as some probiotic supplements.

Fiber-Rich Vegetables

Vegetables high in insoluble fiber add bulk to stools, promoting regular bowel movements. Additionally, some plant compounds help protect the gut and improve digestion. For instance, broccoli is rich in sulforaphane, which prevents harmful gut bacteria from interfering with digestion.

Legumes and Pulses

Beans, lentils, and peas are excellent fiber sources. A single serving (100g) of cooked pulses provides approximately 26% of the daily fiber intake recommended for adults.

Fruits High in Fiber

Adding fiber-rich fruits to your diet can help alleviate constipation:

Kiwifruit: Contains fiber and the enzyme actinidine, which aids digestion.
Apples and Pears: High in water and fiber, these fruits promote digestion.
Grapes: Their high skin-to-flesh ratio and fiber content support bowel regularity.
Blackberries and Raspberries: These berries contain a combination of fiber and water, which helps soften stools.
Prunes: A natural laxative, prunes contain fiber, sorbitol, and phenolic compounds beneficial for digestion.

Whole Grains: Bread, Cereals, and Pasta

Whole wheat products provide insoluble fiber, promoting healthy digestion. Wheat bran, the outer layer of the wheat kernel, is particularly beneficial for relieving constipation.

Hydration and Constipation Relief

Dehydration is a common cause of constipation. When the body lacks water, stools become hard and difficult to pass. Drinking plenty of water softens stools and helps prevent constipation.

Additional Treatment Options

If dietary and lifestyle changes do not resolve constipation, a doctor may recommend short-term use of laxatives. Common types include:

Water-retention laxatives: Magnesium hydroxide (Milk of Magnesia), polyethylene glycol (MiraLAX)
Bulk-forming laxatives: Methylcellulose (Citrucel), calcium polycarbophil (FiberCon)
Stool softeners: Docusate sodium (Colace)
Stimulant laxatives: Bisacodyl (Dulcolax)

Causes of Constipation

Acute constipation is often related to dietary or lifestyle habits, while chronic constipation may indicate an underlying medical condition. Potential causes include:

Irritable Bowel Syndrome (IBS)
Celiac disease
Diabetes
Hypothyroidism
Diverticulitis
Proctitis

Certain medications may also contribute to constipation, including:

Anti-inflammatory drugs
Antihistamines
Antacids
Calcium channel blockers
Diuretics
Antidepressants
Opioids

When to Seek Medical Help

If constipation persists despite dietary and lifestyle changes, consulting a doctor is advisable. A medical professional can help identify underlying causes and recommend appropriate treatments.