foods for constipation

The Best Foods for Constipation

Maintaining Ultimate Gut Health

If you suffer from digestive symptoms, including bloating, pain, straining and a feeling of incomplete emptying of your bowels, you may have constipation. Constipation occurs when the stool becomes hard, dry and difficult to pass through your intestines.

Many things can contribute to constipation, including dehydration, lack of exercise, medications and certain diseases. However, one of the most important things that can cause constipation and that you can change is your diet.

Eating foods that are low in fiber or high in fat can slow down food movement through your digestive system and reduce the frequency and quality of bowel movements. On the other hand, eating foods rich in fiber, water and beneficial bacteria can help soften the stool, increase its bulk and stimulate gut motility, ultimately improving your digestive health. In this article, weโ€™ll discuss some of the best foods to ease constipation and improve your digestive health.

Best Foods to Ease Constipation

Changing your diet can have a significant impact on your digestive health. Some of the best foods to ease constipation include:

  • Prunes: Prunes are dried plums that have a natural laxative effect. They are high in fiber, which adds bulk and softens the stool and sorbitol, which draws water into the colon and helps move the stool through the gut. Prunes also contain phenolic compounds that promote the growth of good bacteria in the gut.
  • Fruits and vegetables: Certain fruits and vegetables can help ease constipation. Apples, grapes, blackberries and raspberries are all beneficial fruits for constipation as they are rich in fiber and have plenty of water, which helps to add moisture to hard stools. Vegetables are high in insoluble fiber and help to add bulk to stools, helping to promote regular bowel movements. Broccoli is an example of a good vegetable for constipation as it contains sulforaphane, which helps to protect the gut and ease constipation.
  • Olive and flaxseed oils: Olive and flaxseed oils are healthy fats that can lubricate the intestines and improve movement through the digestive system. They also have antioxidant, antibacterial and anti-inflammatory properties that can improve gut and digestive health.
  • Probiotics: Probiotics are beneficial bacteria that can improve the balance of the gut microbiota and improve its function. Probiotics can help ease constipation by increasing stool frequency, softening stool consistency and reducing intestinal transit time. You can get probiotics from fermented foods such as yogurt, kefir, sauerkraut, kimchi and kombucha, or from supplements.
  • Whole grains: Whole grains are grains that have not been refined or processed, so they retain their bran, germ and endosperm components. Whole grains are excellent sources of insoluble fiber, which can increase stool bulk and speed up its movement through the colon. Examples of whole grains include oats, barley, quinoa, buckwheat, brown rice and whole wheat.
  • Pulses: Pulses are edible seeds that belong to the legume family including beans, lentils, peas and chickpeas. Pulses are high in both soluble and insoluble fiber, which can help with constipation by adding bulk, softening the stool and stimulating gut motility. Pulses also contain protein, iron, folate and other nutrients that support overall health.
  • Water: Water is essential for hydration and optimal digestion. It helps dissolve fiber and other substances in the food you eat, forming a gel-like substance that can move smoothly through the intestines. Water also helps prevent dehydration, which can cause hard and dry stools that are difficult to pass. Drinking plenty of water throughout the day can help to both relieve and prevent constipation.

These are some of the best foods to eat for constipation. Regularly including a variety of these foods in your diet can improve your bowel habits and reduce uncomfortable symptoms of constipation.


Constipation is a common and uncomfortable condition that can affect your quality of life and well-being. It can be caused by various factors including dehydration, lack of exercise, medications and certain diseases. However, one of the most important and modifiable factors is your diet.

Eating foods that are low in fiber or high in fat can worsen constipation while eating foods that are rich in fiber, water and beneficial bacteria can help prevent and treat constipation. Some of the best foods for constipation are prunes, fruits and vegetables, olive and flaxseed oils, probiotics, whole grains, pulses, and plenty of water.

By incorporating these foods into your diet regularly, you can improve your digestive health. However, if you have severe or persistent constipation, you should consult your doctor for a proper diagnosis and treatment.

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