Foods that can help with constipation include:
FruitsVegetablesWhole grainsNuts and seedsBeans and legumesHerbal teasWater
Foods to avoid when constipated include:
Dairy productsFried or fast foodsHigh-fat meatsRefined grainsSugary sweets
This article explains how plant-based fiber helps ease constipation and why certain foods help keep you regular while others foods back you up.
Fiber helps you poop because it adds bulk to stool and softens it. There are two types found in plant-based foods:
Soluble fiber is the type that absorbs water. It binds with fatty acids, forming a gel-like substance that keeps stools soft. Insoluble fiber is the type that does not dissolve in water. It adds bulk and moisture to the stool.
Both types are good foods for constipation.
However, eating too much fiber too soon can be hard on your digestive system, causing gas and bloating.
When first adding these foods, take it slow. With each day, increase your fiber intake as tolerated. If there is excessive gas or bloating, ease back a bit.
Both fresh and dried fruits are good options. Some, like prunes, contain cellulose that not only increases the amount of water in stools but also promotes fermentation that adds to the stool weight.
Others, like apples and pears, contain pectin that also increases water volumes while speeding the movement of stools through the intestine.
Here are some fresh fruits that can ease constipation:
ApplesApricotsBlueberriesFigsGrapesKiwiPapayaPeachesPearsPineapplePlumsRaspberriesStrawberries
Here are some dried fruits that can also help:
DatesDried apricotsDried figsPrunesRaisins
With that said, some people find certain vegetables hard to digest. You may find that your body responds better to cooked vegetables rather than eating them raw.
The vegetables you should turn to if you have constipation include:
Artichoke heartsAsparagusBroccoliBrussels sproutsCabbageCarrotsGreen beansKaleLettucePeasRed potatoes (with skin)SpinachSquashSwiss chardZucchini
When grains are refined, most of the fiber is removed. This does little to help ease constipation and may instead make things worse.
Whole grains are not only better for your digestion but can also improve your heart health by lowering your cholesterol.
Here are some good whole grain options if you have constipation:
AmaranthBarleyBrown riceBulgurOatsQuinoaRyeWhole wheat
Nuts and seeds are easy to add to your diet if you have constipation. Some can be sprinkled on salads or hot cereals. Others can be toasted and blended into smoothies.
Nuts that are especially high in fiber include:
AlmondsBrazil nutsCashewsPecansWalnuts
Among the seeds that can also ease constipation are:
Black sesame seeds Chia seeds Fennel seeds Flaxseed Pumpkin seeds
Even so, beans and legumes have the potential to cause gas and bloating. This is caused in part by a complex sugar known as raffinose that produces hydrogen, carbon dioxide, and methane gas as it is broken down in the digestive tract.
As nutritious and beneficial as beans and legumes are, start slowly and increase your intake gradually to avoid side effects.
Among the beans and legumes that can help ease constipation are:
Baked beansBlack-eyed peasGarbanzo beansLentilsLima beansPinto beansKidney beans
Two herbal teas in particular, both of which have a licorice-like flavor, are said to have significant laxative effects:
Anise teaFennel tea
Most adults do not drink close to enough water per day. By upping your fluid intake, you’ll not only be better able to treat acute bouts of constipation but remain regular over the long term.
Among the food to avoid if you have constipation are:
Baked goods, such as cupcakes and cookiesCheeseFast foods, such as burgers, tacos, and pizzasFried foods, including french fries and fried chickenProcessed meat, like hotdogs, sausages, and salamiRed meatSnack food, such as chips and crackersWhite bread
You should also avoid certain foods that promote constipation, such as fast foods, processed foods, packaged foods, fried foods, and alcohol.
A Word From Verywell
Sometimes, changes in diet are not enough to relieve constipation. In such cases, speak with your healthcare provider or pharmacist about over-the-counter (OTC) treatments that may provide short-term relief of your symptoms.
OTC options are generally not intended for ongoing use and can either be habit-forming or lose their effectiveness over time.
If your constipation is persistent despite appropriate treatment, ask your healthcare provider for a referral to a gastroenterologist who specializes in diseases and disorders of the digestive tract.
