Foods for Constipation


When you are having bowel movements less frequently and when you feel severe pain while passing stools, constipation is what that you are suffering from. Constipation normally is not a serious medical condition and, you can easily treat it through simple ways like you can use right foods for constipation.

You should first understand about the foods that cause constipation as well as foods for constipation treatment. You will learn about these vital aspects here. Once you complete reading about all these foods, you will be fully equipped to beat constipation!

You now must be very eager to read about foods to help with constipation cure and the diet to avoid. But before that, have a brief glance at the causes and symptoms of the disorder.

Constipation Causes

The following are some of the primary causative factors of constipation:

  • Deficiency of fiber in the diet
  • Not consuming sufficient quantity of fluids
  • Analgesics, antibiotics, and antacids
  • Some bodily ailments
  • Some women have constipation during pregnancy

Constipation Symptoms

These are the major symptoms that are seen when a person suffers from constipation:

  • Frequency of bowel movements dropping to less than 3 times in a week
  • Feeling of intense pain while passing stools
  • Hard stools
  • Swelling of abdomen
  • Stomach pain
  • Vomiting

Foods for Constipation Relief

Diet plays a very vital role in treating constipation! By making the needed changes in your diet, you can successfully combat constipation! Here, you have to have thorough knowledge about the foods for constipation cure. Read on and help yourself to get rid of constipation!

1. Prunes

Prunes are one of the best foods to eat when constipated. The role played by prunes as laxatives are proven and, thus you can confidently take them. The most effective way is to consume the juice of prunes and, this alleviates your discomfort.

You will not be disappointed with the results of this food for constipation treatment!

Things you need:

Prunes- 5

Things you need to do:

  1. Take 5 prunes.
  2. Extract juice from these prunes.
  3. Now directly consume it.
  4. Repeat it regularly to get rid of constipation.

2. Psyllium and Flaxseed

Both psyllium and flaxseed, which are rich in dietary fiber, are tried and tested foods that help constipation. For this recipe, you need cereals having psyllium as one of their ingredients.

This combination of psyllium and flax seeds is an excellent food to help with constipation cure! Go for it today and help your cause!

Things you need:

  • Cereals- 1 bowl
  • Flaxseeds- 2 tbsp

Things you need to do:

  1. Take 1 bowl of cereals and 2 tbsp of flaxseeds.
  2. Spread the flaxseeds on the cereals and, your food for constipation relief is ready.
  3. Consume it daily to cure the gastrointestinal disorder.

[Also Read:Apple Cider Vinegar For Constipation]

3. Berries

When you are making a list of foods, that can help constipation cure, do not forget about berries! All types of berries including blueberries, blackberries, and strawberries, etc, come with plenty of fiber.

Things you need:

  • Blueberries- ½ cup
  • Blackberries- ½ cup
  • Strawberries- ½ cup

Things you need to do:

  1. Take ½ cup each of blueberries and blackberries.
  2. Now take ½ cup of blackberries.
  3. Combine all the 3 ingredients together and mix them well.
  4. Consume the mixture regularly.

4. Ripe bananas

Yes! You have read correctly! Ripe bananas actually help you to get rid of constipation! These fruits have plenty of insoluble fiber and potassium, both of which enable free bowel movements. Bananas also include fructooligosaccharide, which is an enzyme that works like a laxative after reaching your digestive system.

Things you need:

  • Ripe banana- 1
  • Warm milk- 1 glass

Things you need to do:

  1. Take 1 ripe banana and cut it into tiny pieces.
  2. Add the banana pieces in 1 glass of warm milk.
  3. Mix well.
  4. Consume the mixture.
  5. You also have the option of directly having 3 bananas every day to get things moving.

5. Oatmeal

Are you on a lookout for right foods to eat for constipation treatment? If yes, make it a point to consume oatmeal! The high quantity of fiber in oats makes them a wonderful anti-constipation food! Relief from the digestive disorder is just around the corner, thanks to oatmeal!

Well, you also have the choice to consume the combination of oats and berries! Berries and oats, together, make sure that your body gets much more fiber and, this in turn cures constipation.

So, why don’t you give this food a try? You will lose nothing other than the constipation problem!

Things you need:

  • Oats- 1 bowl
  • Berries- 1 cup

Things you need to do:

  1. Take 1 bowl of oats and 1 cup of berries.
  2. Mix them together thoroughly.
  3. Have this food to help constipation treatment regularly.

[Also Read:Home Remedies for Upset Stomach]

6. Lentils

The query as to what is the best foods for constipation has several answers and, one of those responses will be lentils! Apart from being rich in fiber, lentils also have several minerals and vitamins. It is interesting to note that lentils are also among foods to prevent constipation.

Things you need:

Lentils- 1 cup

Things you need to do:

  1. Take 1 cup of lentils.
  2. Boil them till they attain the softness you want.
  3. Now consume the lentils as a side dish of any food item.
  4. Have lentils regularly to beat constipation.

7. Brussels sprouts

Your search for foods to avoid constipation will be incomplete if you do not consider Brussels sprouts! Regular consumption of these sprouts will ensure that there will be no deficiency of fiber for your body and, this keeps you away from constipation.

But, it is crucial that you consume the Brussels sprouts in the proper way, for preventing constipation.

Things you need:

  • Fresh Brussels sprouts- 1 cup
  • Olive oil- 1 tbsp
  • Balsamic vinaigrette- 1 tbsp

Things you need to do:

  1. Take 1 cup of fresh Brussels sprouts.
  2. Then take 1 tbsp each of olive oil and balsamic vinaigrette.
  3. Blend all the 3 items and mix them well.
  4. Now bake the mixture for a half-hour at 400 degrees and, your food for constipation cure is ready.
  5. Have this preparation regularly to experience complete relief from constipation.

8. Beans

Beans figure in the high fiber foods list for constipation treatment! Just a single serving of beans supplies over 10 grams fiber to your body.

Beans include both soluble and the insoluble types of fiber and, these facilitate free movement of food through your gastrointestinal tract. Lima beans, baked beans, pinto beans and black-eyed beans, etc, are all foods that relieve constipation. You can add them to soups, salads, and pasta.

9. Baked sweet potato

When you are looking for high fiber foods for constipation relief, do not miss a baked sweet potato! By consuming 1 baked sweet potato, you get fiber of about 4 grams, which helps in both treating and preventing constipation.

After baking the potato, consume it along with the skin to gain from its healing effects. So, do not wait anymore! Include this wonderful anti-constipation food in your diet immediately!

10. Nuts

Nuts such as pecans, walnuts and almonds are among the best foods for constipation treatment. This is due to the high content of fiber present in them. Once you start to consume these nuts, it won’t be too long before normal bowel movements get restored!

11. Seeds

The abundant fiber that is there in several types of seeds makes them an excellent food for constipation.

For instance, you will be pleasantly surprised to know that even 1 tbsp of sesame seeds have fiber in excess of 1 gram! Likewise, when you consider pumpkin seeds of 1 ounce, you will see that quantity of fiber in them is a staggering 5 grams.

Just use the seeds as toppings of salads and you will beat the digestive ailment! So, don’t these seeds deserve to be a part of your everyday diet?

12. Radishes

If you are seeking foods that help with constipation, radish deserves to have your attention. When you add radishes to your staple diet, there will be an improvement in the peristaltic movement of the intestines. Also, the liver will become free of all toxins.

All you have to do is to mix the radish in your salad and consume it! You are then assured of a speedy recovery from the condition! Start to consume this food to help constipation now!

Foods to Avoid When Constipated

Till now, you had a detailed look at foods good for constipation relief. For treating/preventing the issue, it is equally important that you know even about what foods cause constipation and, stay away from them. It is about these very foods that you are now going to know.

  • Unripe bananas: The unripe variety of the bananas comes under foods to avoid when constipated. They come loaded with starch, which is full of tannins and, these tannins worsen things for you.
  • Bread: To quickly recover from constipation, keep away from bread. The body cannot easily digest any type of bread, more so when you are suffering from constipation.    
  • Chips: Chips are foods to avoid when constipated, as the quantity of fiber in them is very low, while their fat content is very high!
  • Frozen dinner: Do not even consider having frozen dinner, as these low-fiber dinners interfere with normal bowel movements.
  • White rice: When you want to fully know as to what foods cause constipation, you must focus also on white rice. We get the rice in white color only after it undergoes processing where all the anti-constipation nutrients get eliminated.
  • Wheat: Wheat is among the foods that cause constipation, though it has fiber. The peptides present in wheat slow down the contractions of the intestinal muscles and this causes/worsens constipation.

[Also Read:Top 11 Home Remedies for Stomach Ache]

Additional Tips

Along with the above details of various foods, even the following dietary tips will be of great help to you, for constipation treatment:

  • Keep drinking lots of water throughout the day.
  • Ensure to make vegetables and fruits an integral element of your staple diet.
  • Dried fruits can be called as foods good for constipation, as they have high fiber content.
  • Including sweet corn in your regular diet is a good option. The corn is rich in fiber and potassium, both of which are good for regularizing bowel movements.
  • Even artichokes have potassium and fiber.
  • Chocolates can also be called as good foods for constipation cure, as they come with magnesium. It is a proven fact that magnesium contributes to the proper working of the intestinal muscles.
  • Use berries as ingredients for any smoothie of your choice and they will work as foods to relieve constipation.
  • Air-popped popcorn is a good source of dietary fiber, too.
  • Having yogurt with low sugar content is also a good response to what foods help with constipation.
  • Dairy items like milk, cheese, and Greek yogurt, etc, are foods to avoid when constipated.
  • Stay away from caffeinated beverages and processed foods.
  • While using a banana as a remedy, make sure that you drink plenty of water in a day.
  • Your gastrointestinal system will take more time to digest red meat and hence it is better to avoid it to treat constipation.
  • Eliminate cookies from your diet altogether

You now possess a thorough knowledge of both the foods that cure/prevent constipation and also the diet that causes/worsens constipation. Follow the above guidelines carefully and then constipation will disappear soon. Drop in a few words about how this article has helped you.

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Hey all, I am Suzanne, I love collecting new information on natural cure for health ailments. I always feel that nature has remedies for all our health problems, we just have to use it in the right way. I am DIY pursuer and thus keep trying natural things to get rid of nasty diseases. You will be amazed to know about the treasure mother earth has and how it can help us improve our health. Join me in a journey which take you closer to nature and keep you healthy.