Constipation is a common problem and can be a cause of never-ending discomfort. You can ignore it in the initial stages, but with time, it could become the source of many serious health issues. Starting from bloating, digestion issue to a metabolic imbalance.
Constipation is the result of improper diet, so here we will talk about the diet for constipation. The main reason behind constipation is the lack of digestive fiber in our regular meals, dehydration, specific medications, and a few illnesses. If you are unable to pass stools for many days of a week, then you need to take it seriously.
Quick Facts
According to a survey(1), almost 14% of the adult population suffer from constipation.
You need to understand the cause before selecting a diet for constipation. The most common reasons are dehydration and lack of fiber in your daily diet. Dehydration can be solved by the consumption of more water and beverages. But for fiber, you need to eat a few specific things.
11 Fiber-Rich Foods for Constipation
1. Beans
Why Eat It?
Beans are full of digestive fibers. They have both insoluble and soluble fibers. Your body gets almost ten grams of fiber from a single serving of beans. Digestive fibers help the food to move through the intestine and digestive tract.
How to Eat?
There are different types of beans that you can choose as per your choice. Here is the list of common edible beans:
- Baked beans
- Garbanzo beans
- Black-eyed peas
- Kidney beans
- Lima beans
- Pinto beans
Try any of these beans and add it to your regular salads, pasta, soups or casseroles.
How Much to Eat?
If you are suffering from severe constipation, then consuming one cup of beans every alternate day is enough. Remember, due to high fiber, excessive consumption of beans can cause diarrhea.
[Also Read: Natural Remedies to Treat Constipation]
2. Prunes
Why Eat?
Prunes are rich in natural laxative and insoluble fibers. Prunes are nothing but dried plums. Your body will get almost 2 grams of fiber from every 1 ounce or 3 prunes. As per the American Heart Association(2), 2 grams fiber is 8% of your daily requirement. Prunes also stimulate good bacteria production in the gut.
How to Eat?
Prunes can be consumed directly, and you can choose to have prune juice as well. Apart from that, you can add them to smoothies, salads, baked desserts, oatmeal, and cereals, etc. If your child is suffering from constipation, then you can give him prune juice.
How Much to Eat?
Start with one cup of prunes every alternate day. But do not continue it for long if you see any side effects.
3. Apples
Why Eat?
They say one apple every day can keep you away from the doctor. So, Apple does not need any special introduction. If you consume one medium-sized apple with its skin, you will get almost 4.5 grams of fiber.
Apple contains a unique dietary fiber known as pectin. This pectin encourages gut bacteria to make the stool softer in the colon. It also accelerates stool movement.
How to Eat?
Well, there is no rule of eating an apple. But to get the best result and make it a perfect constipation diet, try to eat a whole apple with its skin.
How Much to Eat?
Apple can boost your immunity and make you healthier every day. You can take an apple every day. If you face any digestive issues or symptoms of diarrhea, then stop eating it temporarily.
[Also Read: Apple Juice for Constipation]
4. Kiwi
Why Eat?
One Kiwi gives you 2 grams of fiber, adds bulk to the stool and makes it softer. It also accelerates the frequency of bowel movement and balances bowel habits. According to a study, a group of people with irritable bowel syndrome experienced better bowel movements after four weeks of regular kiwi consumption. Kiwi contains a unique enzyme called actinidin, which is also great for a bowel movement.
How to Eat?
You can eat raw Kiwi. You need to peel it and eat the greenish pulpy part inside. Kiwis are great for smoothies and fruit salads as well. Kiwi is a type of berry, so the seeds are edible too.
How Much to Eat?
You can eat one kiwi every day. There are no side effects.
5. Pears
Why Take?
Pears is also famed for its high fiber density. Apart from that, pears also contain sorbitol(3) and fructose. Fructose helps to stimulate bowel movement, and sorbitol is a natural laxative.
How to Eat?
You can eat pears raw. Pears are a great salad option as well.
How Much to Take?
A medium-size pear is enough for an adult. Take consistently for at least two weeks for best results.
6.The Greens
Why Eat?
By greens, we mean Brussels sprouts, Broccoli and Spinach, etc. These greens are full of fiber, folate, vitamin K and vitamin C. All these greens add weight and bulk to stools, making the stools move better in the gut.
How to Eat?
Broccoli is excellent for salads. You can try it with a pinch of salt, dash of lime juice and black pepper. Apart from that, you can consider steaming or baking broccolis. Spinach is also salad and great for soup as well. You can try a green smoothie with spinach. In this green smoothie, you can add kiwi, green apple and chia seeds for more benefit.
How Much to Eat?
Having one whole vegetable salad in your everyday meal is good. So stop worrying about the portion. Enjoy your broccoli or spinach salad every day.
[Also Read: Benefits of Green Leafy Vegetables]
7.Figs
Why Take It?
If you need a natural fiber super booster, then you should try figs. Do you know how much fiber you can get from a medium size fig? You will get almost 1.5 grams of fiber. Isn’t it fascinating? So a half cup of fig will supply around 7.3 grams of fiber. Apart from that, figs are rich in an enzyme known as ficain. This enzyme plays a vital role in regular bowel movement.
How to Take?
Figs are delicious. You can have them with savory and sweet dishes. You can use them as a pizza topping or include them in a salad. Be it raw figs or baked, they are always full of flavors and crunchy in taste.
How Much to Take?
Figs do not have any side effect. So you can take a ½ cup a day.
8. Citrus Fruits
Why Take It?
If you think citrus fruits are only meant for refreshing you, then you are wrong. They are loaded with health-boosting nutrition. Our list of diet for constipation is never complete without citrus fruits. Citrus fruits such as grapefruit or oranges are rich in pectin (soluble fiber). Well, you need the peel for that! One orange can give you 3 grams of fiber, and one grapefruit can provide 2.5 grams of fiber.
How to Take It?
To get the best results, try to eat the whole fruit. Orange juice cannot give you all the nutrition that you can have from one whole orange. One citrus fruit is full of vitamin C and fiber. Oranges are very handy, and you can carry it anywhere. Grapefruits are an excellent option for breakfast.
How Much to Take?
If you are willing to eat an orange, then one orange is recommended. But for grapefruit, half grapefruit is enough.
9. Artichoke
Why Take It?
Artichoke is good for gut health because it is rich in probiotics. Probiotics improve stool movement and stool consistency.
How to Take?
Artichoke is always delicious. You can eat cooked Artichoke, both cold and hot. You need to peel the outer layer and eat the pulpy fruit found inside
How Much to Take?
You can eat one whole Artichoke.
10. Sweet Potato
Why Take It?
One medium-sized sweet potato has 3.5 grams of fiber. Most of this fiber is insoluble fiber (pectin). Insoluble fiber adds weight to the stools and increases bowel frequency.
How to Take?
Sweet potato can be eaten in many ways. You can try baking it or mashing sweet potato after steaming them. Roasted sweet potato is a very delicious option if you want to get its benefit.
How Much to Take?
Two hundred grams sweet potato per day is a perfect portion for an adult person to get rid of constipation.
[Also Read: Ginger for Relieving Constipation]
11. Seeds
Why Take It?
Here we are specifically talking about flaxseed and chia seeds. One ounce of chia seeds provides 10.6 grams of fiber. Flaxseed is an age-old constipation remedy. This is a natural laxative and gradually solves the constipation issue.
How to Take It?
Chia and flaxseed can be added in salads and smoothies. This is the best thing about seeds; you can try them with any meal in a flexible way. Try sprinkling chia seeds and flax seeds on oatmeal, yogurt, and cereal. Chia seeds are excellent salad dressing. If you are pregnant, then you should not take flax seed.
How Much to Take?
1 tablespoon of each seed can provide the required amount of fiber that your body needs for a spontaneous bowel movement.
Remember all of these fruits, seeds, and vegetables mentioned above are high in soluble and insoluble fiber. That is why they are, the most effective diet for constipation.
Fruit Salad Recipe for Constipation
What You Need:
| Chopped Kiwi | ½ cup |
| Diced Apple | ½ cup |
| Diced Pears | ½ Cup |
| Orange | 1 |
| Fig | ½ cup |
| Greek yogurt | 1 cup |
| Chia Seeds | 1 tablespoon |
| Flax Seeds | ½ tablespoon |
| Honey |
3 tablespoons (as per your taste mainly)
|
| Salt | ¼ teaspoon |
| Ground black pepper | 1/8 teaspoon |
How to Make It:
- Take a large bowl and add kiwi, diced apples, pears, and figs. Gently mix them.
- Now take another bowl and mix the dressing materials, which are yogurt, salt, honey, and pepper. Blend them well. You can add more salt and pepper as per your taste.
- At last, add the orange.
- Keep the salad in the refrigerator for an hour to enjoy it chilled.
- Now sprinkle chia and flax seeds before serving it.
If you have a weak digestion, then you can minus any two vegetable or fruit from the list.
Constipation can be irritating and embarrassing at the same time. If you have health issues like diabetes, then the probability of constipation increases. Medicines or other artificial remedies can give you instant relief from constipation. But they cannot solve it from its core. Apart from that, these quick fixes can cause diarrhea and other digestive issues.
So, it is better to avoid the pills and try the diet for constipation — these natural sources are full of fibers and health-boosting nutrients. Above we have explained all the constipation diet with the reasons to make them a part of your regular meal. Proper bowel movement is a natural process, so try to solve it naturally. It can take a bit longer than meds, but the problem will be solved permanently without causing any other effect.
FAQs
1. What to Eat When Constipated?
You need to eat foods with a high level of fiber. Here are some of the foods which can help you get rid of constipation: Figs, Pears, Chia Seeds, Flax Seeds, Broccoli, Spinach, Apple, Prunes, Legumes, Kiwi, and Beans, etc.
2. How Can I Relieve Constipation Faster?
Ideally, you can use a stool softener, laxative stimulant, a high-fiber supplement and drink lots of water to quickly relieve you of constipation.
