An estimated 16 in every 100 adults struggle with constipation on a regular basis. Almost everyone will suffer from constipation at least once in their lifetime.
Constipation doesn’t always manifest as the complete inability to pass stool. It can also result in hard stool or unsatisfying bowel movements, as well as abdominal pain and bloating.
Fortunately, there are ways that you can jumpstart your system and get back to regular bowel movements. The question is, what foods are good to eat for constipation?
Read on as we discuss some of the foods that can relieve constipation (and what to avoid).
What Foods are Good to Eat for Constipation?
There are many ways to treat constipation, and one of them is with OTC laxatives. However, laxatives can be too strong or hard on the body for some people. Adding certain foods to your diet can help bulk up your stool and prepare your system for easier and more complete bowel movements.
Prunes
Prunes have long been known as nature’s laxative. Stools are dried plums, and while prune juice can have a positive effect on people struggling with constipation, whole prunes are the best way to go.
Prunes contain a large amount of soluble fiber, which can add bulk to your stool. They also contain insoluble fiber, which can help stools retain water, making them softer and easier to pass. Because prunes have a strong laxative effect on some, consider consuming no more than three per day until you know how your body reacts.
Apples
Believe it or not, apples contain even more fiber than prunes, assuming that you eat them with the skin intact. In addition to insoluble fiber, apples also contain a soluble fiber called pectin, which plays an important role in gut health.
Pectin ferments in the gut to become a type of healthy, useful bacteria that helps to pull water into the colon. When the colon absorbs more water, it speeds up digestion and lowers the time it takes for the stool to pass.
Spinach and Leafy Greens
When it comes to adding fruits and vegetables to the diet, a great approach is to “eat the rainbow.” This means eating fruits and vegetables in all colors, which increases the diversity of nutrients in your body. When it comes to your source of green, reach for spinach and other leafy greens, which contain a large dose of fiber, vitamin C, and vitamin K, all important components of healthy bowel movements.
Cruciferous vegetables like Brussels sprouts are also great options, but you may want to hold off if constipation is causing bloating. Cruciferous vegetables can increase gas production in some people, which could increase discomfort if you’re already bloated.
Sweet Potato
Sweet potatoes are a great food to eat when you’re struggling with constipation. Not only do they have a ton of fiber and pectin, but they’re also versatile, which means that you won’t get tired of eating them.
Try roasting, steaming, mashing, or boiling sweet potatoes and adding them to different recipes. The only time you’re not going to get all of the benefits from sweet potatoes is by frying them, as the grease can worsen gut health.
Chia and Flaxseed
If you’re looking for something that’s beyond easy to incorporate into your diet that could help with constipation, try chia seeds or flaxseeds. You can add them to cereal, yogurt, smoothies, and even water. There are also flaxseed fiber gummies that you can take each day to keep your bowels moving on a regular basis.
Chia seeds retain water and become a gel-like substance that makes stools easier to pass. Flaxseed contains a good dose of fiber that bulks up stools while promoting healthy bacteria growth to add bulk.
Foods to Avoid When You’re Constipated
Just like there are foods to eat when you’re constipated, there are foods to avoid. These foods can make it more difficult to pass stools for a variety of reasons. While you should always talk to your doctor about which foods might be triggering constipation versus helping you pass stools, you can avoid these foods in the meantime to see if it helps.
Dairy
For people who are lactose intolerant, dairy products can lead to gas, bloating, and even diarrhea. For people who aren’t lactose intolerant, dairy products like milk and cheese can have the opposite effect, blocking up the digestive tract. Reduce your dairy intake or stick to probiotic yogurt when you’re fighting constipation.
Fast Food
Fast food is a tasty treat in moderation, but it’s not something that you should eat every day—or at all when you’re fighting constipation. Fast food is typically high in sugar and fat, which can slow down your system. Plus, most fast food options are low in fiber, which means that they aren’t doing you any favors.
Dehydrating Drinks
Hydration is an important part of healthy bowel movements, which is why foods that encourage water retention in certain organs lead to softer, easier-to-pass stools. Dehydrating drinks are not your friend when you’re struggling in the bathroom. That includes coffee and other caffeinated beverages as well as alcohol.
Got Constipation? Change Up Your Diet
If you’re looking for natural constipation treatment, it’s time to start asking, “What foods are good to eat for constipation?” Add these foods to your diet when you’re struggling to have comfortable and regular bowel movements. Focus on fiber, hydration, and gut health as you build meals and snacks while struggling with constipation.
Looking for more helpful health hacks? Take a look around as we talk about other steps you can take to improve your health from inside out.
