Constipation can be uncomfortable and frustrating, but the right diet can help. While it can be caused by various factors, including medications, stress, and certain medical conditions, dietary changes can often provide relief. By incorporating high-fibre foods into your diet, you can promote regular bowel movements and alleviate constipation.
Let’s explore some of the best foods for constipation relief and how they can be incorporated into your diet.
6 Best Foods for Constipation
Here are some foods to eat to help with constipation.
- High Fibre Foods for Constipation
- Spinach and Other Greens
- Sweet Potatoes
- Beans, Peas, and Lentils
- Flaxseeds
- Yoghourt and Kefir
Let’s look at them in detail.
1. High Fibre Foods for Constipation
Fibre plays a significant role in foods that help relieve constipation, as well as in faeces itself. Along with increasing the volume of stool, high-fibre recipes provide additional digestive advantages.
Fibre promotes the microbiome, the healthy balance of bacteria in the digestive system. It also helps in gut motility, which involves the coordination of muscle contractions in the intestines to propel food through the digestive process.
There are two types of fibre present in food: soluble fibre and insoluble fibre. Foods containing one or both types can ease both occasional and chronic constipation.
► Soluble Fibre
Soluble fibre is a category of fibre that can dissolve in water. Once it dissolves in the digestive system, soluble fibre produces a gel that increases volume. This gel also serves as a natural stool softener, facilitating easier and more comfortable bowel movements. Foods containing soluble fibre include whole grains, apples, bananas, cooked vegetables, and oatmeal.
► Insoluble Fibre
Roughage is the same as insoluble fibre. It is the component of food that remains undigested in the body and is excreted as is. Insoluble fibre-rich foods consist of the peels and seeds of fruits and vegetables, popcorn, leafy greens, nuts, and dried fruit.
2. Spinach and Other Greens
When it comes to high-fibre foods for constipation, leafy greens—especially spinach—are fantastic. Soluble and insoluble fibre found in spinach helps soften stools and encourages bowel movements.
It also has a high magnesium content, facilitating digestion by drawing water into the intestines and making faeces easier to pass. You can eat spinach fresh in salads, cooked in other foods, or mixed into smoothies.
Other greens that are high in fibre and help to keep the digestive tract in good condition include kale and Swiss chard.
3. Sweet Potatoes
Sweet potatoes are a great food for constipation because they have a lot of soluble and insoluble fibre. One medium sweet potato (with skin) has about 4 grams of fibre, which adds bulk to stool and helps you stay regular.
Sweet potatoes also contain important vitamins like A and C, which support overall gut health. You can bake, mash, or roast sweet potatoes, so they work for any meal. Eating sweet potatoes is a tasty and effective way to prevent and relieve constipation.
4. Beans, Peas, and Lentils
Legumes like beans, peas, and lentils are among the best foods for constipation due to their extremely high fibre content. A single cup of cooked lentils provides about 15 grams of fibre, which helps in bulking up stool and improving digestive motility.
Additionally, these legumes are rich in fibre, making them effective in relieving constipation while also supporting heart health. They can be used in soups, stews, or salads, and regularly including legumes in your diet is a great way to maintain digestive regularity.
5. Flaxseeds
When it comes to relieving constipation, flaxseeds are small but potent. Both soluble fibre and beneficial omega-3 fatty acids are abundant in these seeds. Flaxseeds help soften stools and facilitate passage by absorbing water and forming a gel-like consistency when ingested.
Moreover, flaxseeds encourage the development of beneficial gut bacteria, which enhance digestion. Ground flaxseeds are a versatile high-fibre meal for constipation since you can sprinkle them on muesli, smoothies, salads, and baked goods.
6. Yoghourt and Kefir
Fermented dairy products like yoghurt and kefir are beneficial foods to eat to help with constipation. They contain probiotics that help in digestion and support a healthy gut environment.
Yoghurt and kefir include probiotics that can help control bowel movements and enhance the consistency of stool. These foods can also relieve the discomfort and bloating that come with constipation.
Incorporating probiotic-rich yoghurt or kefir into your daily diet, particularly as a breakfast or snack, is an easy and delicious way to support digestive health.
6 Best Fruits for Constipation
Many fruits are great for promoting bowel movements due to their natural fibre content and other beneficial compounds.
Here’s a list of 6 major fruits which helps in best in constipation.
1. Prunes
Prunes, or dried plums, are famous for their ability to relieve constipation. They are rich in fibre and contain sorbitol, a natural sugar alcohol that softens stools by retaining water. This combination helps promote bowel movements and ease digestion. Many people find prunes particularly effective as a natural laxative.
2. Apples
Eating apples with the skin provides a good amount of fibre and pectin, which can help regulate bowel movements by softening stool and increasing frequency. Apples are a simple and everyday choice to support digestive health.
3. Pears
Pears have a lot of fibre, sorbitol, and fructose. These can help bring water into the intestines, making stool softer and encouraging easier bowel movements. Pears are a gentle and natural way to help with constipation.
4. Kiwis
Kiwis have fibre and an enzyme called actinidin, which can improve gut movement. This fruit helps make bowel movements easier and more frequent, improves stool consistency, and reduces discomfort. Kiwis are often recommended for digestive health.
5. Figs
Figs, especially dried figs, have a lot of fibre. Eating them regularly can help you go to the bathroom more often and reduce stomach discomfort like bloating or pain. Figs are a delicious and effective way to keep your gut healthy.
6. Citrus Fruits
Citrus fruits like oranges and grapefruits are rich in fibre and contain pectin and naringenin, both of which may help reduce constipation. While fibre can help in digestion, it might also provide a mild laxative effect and promote healthy bowel movements. Laxatives are substances that loosen stools and increase bowel movements, helping in the relief of constipation.
Final Thoughts
Consuming a diet high in fibre along with trying home remedies for immediate constipation relief, can increase the bulk and weight of stool, soften it, and promote bowel movements. However, for some individuals, high-fibre diets may worsen constipation.
If you frequently experience constipation, it is essential to consult a healthcare professional to develop an appropriate treatment plan for you. Additionally, staying well-hydrated by drinking plenty of water can help maintain regular bowel movements and keep stool soft.
Frequently Asked Questions
1 . Which foods help ease constipation?
If you’re constipated, eating foods high in fibre can help make it easier to go to the bathroom more often. There are two types of fibre, each one can help in different ways. Insoluble fibre can help make your stool bulkier and more frequent, while soluble fibre can help make it softer.
2. How can I get rid of constipation quickly?
Eating foods that are high in fibre, like rhubarb, sweet potatoes, spinach, broccoli, kefir, artichoke, and chia seeds, can help you get rid of constipation fast.
3. How can I make my stool softer?
Eating foods with insoluble fibre can help make your poop softer. Insoluble fibre doesn’t dissolve in water and helps food move through your body more easily. Whole wheat flour, nuts, beans, and certain vegetables like cauliflower, green beans, and potatoes are good sources of insoluble fibre.
4. How can I pass a hard stool?
To pass a hard stool more easily, sit on the toilet with your back straight and your elbows on your knees. Your legs should be apart, and your knees should be higher than your hips. Taking a deep breath and pushing your stomach muscles forward can also help.
5. What kind of fruit juice can help with constipation?
Drinks like prune juice, lemon juice, apple juice, and cranberry juice can help with constipation. There are also over-the-counter medicines in liquid form that can provide constipation relief.
