Brenda Khan
Constipation can be uncomfortable and distressing, but the good news is that certain foods can help bring relief. The first step is to increase your fibre intake, as fibre supports a healthy balance of bacteria in the digestive tract and helps with gut motility. Fibre-rich foods include fruits like kiwis, apples, pears, grapes, blackberries, raspberries, and prunes, as well as pulses, oats, walnuts, and colourful vegetables. In addition to fibre, staying hydrated is crucial, as water helps fibre do its job. Drinking water, tea, and kefir can help keep your digestive system running smoothly. Olive oil and flaxseed oil may also have a mild laxative effect and improve digestion. If you're experiencing constipation, it's best to consult with a healthcare professional to determine the right diet for you.
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What You'll Learn
High-fibre foods
There are two types of fibre: insoluble and soluble. Insoluble fibre increases the bulk and frequency of stool, while soluble fibre softens it. A healthy mix of both types can help reduce constipation and its symptoms, such as bloating and gas.
Fibre-rich foods include fruits, vegetables, oats, and nuts. Apples, for example, contain soluble fibre inside and insoluble fibre in the skin. Kiwifruit, grapes, blackberries, and raspberries are also high in fibre, as well as water, which can help ease constipation. Prunes are another excellent source of fibre and contain sorbitol and phenolic compounds that may have gastrointestinal benefits.
Vegetables are excellent sources of dietary fibre and have laxative properties that prevent stools from becoming too hard. Colourful vegetables are best, and they can be eaten raw or cooked. Examples include cabbage, broccoli, cauliflower, and Brussels sprouts. Oats are another versatile option, providing essential vitamins, minerals, and antioxidants that support gut health. Walnuts are one of the most fibre-rich nuts, and they also contain omega-3 fatty acids, which can lubricate the intestinal walls.
It is important to note that increasing fibre intake should be done gradually to avoid gastrointestinal symptoms such as gas, cramping, or bloating. Additionally, staying hydrated is crucial when increasing fibre intake, as water helps fibre work effectively in the body.
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Fruits and vegetables
When it comes to fruits, kiwifruit, apples, and pears are excellent choices for constipation relief. Kiwifruit is rich in fibre, containing around 3 grams per 100 grams of fruit. Apples also contain soluble fibre, particularly in the flesh, and insoluble fibre in the skin. Pears, similar to apples, are high in water content, which aids in digestion and prevents constipation.
Grapes are another effective fruit for constipation relief due to their high skin-to-flesh ratio and fibre content. Additionally, they contain a significant amount of water, which helps to add moisture to hard stools. Blackberries and raspberries are also fibre-rich options, and their high water content can further ease constipation. Prunes are well-known for their ability to relieve constipation due to their high fibre content, as well as sorbitol and phenolic compounds, which offer gastrointestinal benefits.
In terms of vegetables, it is beneficial to consume a variety of colourful vegetables to relieve constipation. These vegetables are not only excellent sources of fibre but also have laxative properties that prevent stools from becoming too hard. While raw vegetables are ideal, cooking methods such as blanching, steaming, grilling, and roasting can still retain their fibre and essential nutrients. Examples of high-fibre vegetables include cabbage, broccoli, cauliflower, and Brussels sprouts.
It is important to note that while increasing fibre intake is beneficial, it should be done gradually to avoid gastrointestinal issues such as gas, cramping, or bloating. Additionally, staying hydrated by consuming adequate water, teas, and natural fruit and vegetable juices is crucial when increasing fibre intake, as it helps the fibre work effectively.
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Oats and nuts
Oats are a whole grain cereal that can be used to make a nutritious meal or snack. They are rich in soluble fibre, which can help regulate bowel movements by bulking up stools and promoting gut health. However, it's important to note that a sudden increase in fibre or insufficient water intake while consuming oats can lead to constipation. To prevent this, it is recommended to introduce oats gradually into your diet, increase your water intake, and opt for less processed oats.
Processed oat products may contain additives, artificial sweeteners, or preservatives that affect digestion in sensitive individuals. Additionally, digestive conditions such as irritable bowel syndrome or sensitivity to certain compounds in oats can also cause constipation. To avoid this, choose whole-grain varieties like steel-cut or rolled oats, which retain more nutrients and fibre compared to instant oats. Pairing oats with other fibre-rich foods, such as nuts, can also help create a balanced fibre profile.
Nuts are a good source of insoluble fibre, which is the type of fibre that our bodies cannot break down during digestion. Insoluble fibre adds bulk to the stool and helps to speed up the passage of food through the digestive tract. Examples of nuts that are high in insoluble fibre include almonds, pistachios, and macadamia nuts. When increasing your intake of insoluble fibre, it is important to also increase your water intake to ensure the fibre can move through the digestive tract effectively.
It is worth noting that while nuts and oats can be beneficial for constipation relief, they may not work for everyone. Individual responses to these foods may vary, and it is always important to listen to your body and consult a healthcare professional if constipation persists or if you have any concerns.
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Dairy products
However, not all dairy products should be avoided when constipated. Fermented dairy products such as yoghurt and kefir can improve gut health and may reduce the likelihood of constipation. This is because they contain natural, gut-healthy probiotics and live bacteria, which can help to normalise gut bacteria and prevent constipation.
If you think dairy is causing your constipation, you could try an elimination diet, reducing your intake of dairy products for a few weeks to see if your symptoms improve. If you cannot give up dairy completely, you can try to eat less of it and change your choices. For example, you could try replacing milk and cheese with yoghurt, which is less likely to cause constipation.
It is important to note that increasing your fibre intake alone may not be enough to relieve constipation. As you increase your fibre intake, you should also increase your fluid intake. This is because fibre draws water into the gut, and if you are not drinking enough water, your constipation may worsen.
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Water and other liquids
Water is essential to helping fiber work effectively in the body. The large intestine draws water from the stool before it is passed out of the body. Therefore, dehydration can lead to hard, dry stools that are challenging to pass. It is important to increase water intake when increasing dietary fiber.
It is recommended to drink water and other liquids such as fruit and vegetable juices, clear soups, and teas to help with constipation. These liquids can aid in softening stools and making them easier to pass. The fiber in fruits and vegetables can also add bulk to the stool. For example, apples and pears are high in water content, which can help ease digestion and prevent constipation. Grapes, blackberries, and raspberries also contain a lot of water, which can help add moisture to hard stools.
In addition to water, kefir, a fermented milk drink, can also help with constipation. A 2019 study found that kefir significantly reduced constipation in people with certain physical or mental disabilities. Yogurt is another dairy product that contains probiotics, which can help improve gut health and soften stools.
It is important to note that the recommended daily fluid intake varies depending on factors such as size, health, activity level, and location. Consulting a healthcare professional can provide personalized guidance on fluid intake and dietary fiber plans.
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Frequently asked questions
A diet rich in fibre is recommended to help relieve constipation. Fibre softens stool and stimulates bowel movements. Fibre-rich foods include beans, peas, lentils, chia seeds, flaxseeds, fruits, and vegetables. It's important to increase your fibre intake gradually to avoid gastrointestinal symptoms such as gas, cramping, or bloating.
Foods to avoid when constipated include dairy products, fried foods, high-fat foods, and sugary foods. The keto diet, which is high in fat, can cause constipation. Research also suggests that a type of milk protein called casein may slow down digestion and worsen constipation.
Staying hydrated is crucial for relieving constipation. Water, broths, and natural fruit juices can help improve bowel movements. Unsweetened juices are also recommended as they contain fibre and can help with hydration.
In addition to dietary changes, increasing your physical activity can help relieve constipation. Probiotics can also improve bowel function and digestive health. If constipation persists, consult a healthcare professional for advice and treatment options.
