Foods for constipation include whole grains, beans and lentils, fruits, vegetables, and nuts. Eating foods that are rich in fiber can help make your stools easier to pass. 1 Fiber is the part of plant material that you cannot digest. Instead, fiber adds bulk to your stool and softens it.
Various factors can contribute to constipation, but low fiber foods, eggs, sweeteners, allergens, and other items may worsen it. Meanwhile, fruits, vegetables, and whole grains can help relieve or prevent it.
Eat a good breakfast as this will help to move the stools in the bowel, which will in turn fill the rectum and increase the urge to have your bowels open. Try to sit on the toilet 15 to 20 minutes after breakfast. Do not ignore the call to open your bowels.
But you may not have to give up dairy -- just eat less of it and change your choices. Try yogurt with probiotics, live bacteria that's good for your digestive system. It may help relieve constipation.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids.
White bread is made with refined white flour, which can worsen constipation. 100% whole grain bread is high in dietary fiber, and fiber carries water straight to your stool to soften it. Watch that the bread you're buying starts with the word “whole”.
“Since red meat is higher in fat than other meats, it may cause more constipation,” says Ziegelbaum. “Even though chicken, turkey, and fish don't contain fiber, they are lower in fat, which helps them digest faster.” Don't miss these other surprising reasons you're constipated.
Any form of cardio is helpful with relieving constipation. Try Zumba, jogging, water aerobics, running or even just light walking. Aim for 30 minutes of cardio daily, but if you can't fit it in at one time, try mini cardio sessions throughout the day.
Beef broth, chicken broth, vegetable broth, or broth-based soups are other great food to help constipation.
Despite being common diet staples, white rice and pasta have a low fiber content, which may make them a cause of constipation. Fiber makes stools more voluminous and aids in promoting regular bowel motions.
Help ease constipation: Described as a “laxative fruit,” tomatoes are high in water content and fiber. Eating tomatoes might help your hydration level and support normal bowel movements.
Studies from around the world have subsequently confirmed these findings, curing up to 80 percent of kids' constipation by switching to soy milk or rice milk.
Potato chips, pretzels, cookies, pastries, and other processed snack foods have high salt, processed sugar, and fat content, and are low in water content. “All these factors combined cause constipation,” Dr. Lee says. These snack foods are also often poor sources of dietary fiber.
Honey: Not only is honey full of enzymes that will boost your digestive health and a mild laxative, it's an easy addition to a number of the remedies on this list. Combine with warm lemon water, ginger tea, or as a snack to make this constipation-easing remedy even more effective.
Foods that have little or no fiber sit longer in your intestines. The extra time lets your colon soak up more water. That's a recipe for hard, dry stools. Do this: Cut down on fast food, chips, hot dogs, and some microwave dinners.
Yogurt. The bacteria that turn milk to yogurt are also good for your digestive tract. All yogurt helps keep it healthy and keeps you regular, but yogurt with live cultures or probiotics may be even better at helping you go.
Packed with fibre but low in calories, broccoli is one of the best foods for fighting constipation. It also contains sulforaphane, a substance that can help protect your gut from common digestive problems. It may also help prevent bacterial overgrowth in the small intestine that can disrupt normal digestion.
Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole, with the skin intact. These fruits contain several compounds that improve digestion, including: fiber.
The fats in olive oil can help smooth the insides of the bowel, making it easier for stools to pass. It can also help the stool hold in more water, keeping it softer. One tablespoon of olive oil, taken on an empty stomach in the morning, may relieve constipation for many healthy adults.