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Healthy Eating Tips & Diet for Constipation

What is Constipation?

What are the Best Foods for a Constipation Diet?

Food Description
Ginger Ginger is an anti-inflammatory food that also helps prevent gastric discomfort. It can be used as a tea or included in some foods in recipes.
Peppermint Peppermint has a mild anti-spasmodic action that relaxes the digestive system and helps prevent bloating. Usually, peppermint tea or fresh peppermint leaves work. 
Cucumbers Cucumbers are a rich source of 'water', which assists in fighting to bloat by increasing fluid intake and eliminating extra sodium from the body.
Fennel Seeds Fennel seeds assist in flatulence and bloating thanks to their Carminative characteristics. Sucking a small portion of fennel or taking fennel tea may also be helpful.  
Papaya Papaya contains a proteolytic enzyme called papain, which facilitates digestion and helps to reduce the effects of bloating. 

Food Description
Fruits High in Fibre Apples, pears, prunes, and berries are rich in soluble fibre and natural sugars that help soften stools and facilitate easier bowel movements.
Vegetables  Cucumbers, zucchini, and leafy greens like spinach provide hydration and fibre, which help maintain stool moisture and ease passage.
Whole Grains Brown rice, whole wheat bread, and oatmeal are excellent sources of insoluble fibre, which adds bulk to stools and helps move them through the digestive tract.⁤
⁤Legumes Beans, lentils, and chickpeas are high in both soluble and insoluble fibre, which helps soften stool and improve bowel regularity.
⁤Nuts and Seeds Flaxseeds, chia seeds, and almonds provide fibre and healthy fats that help soften stool and promote regular bowel movements.

Foods to Avoid When Suffering from Constipation

Factors to Consider While Choosing a Diet for Constipation

What are the Causes of Constipation?

How to Treat Constipation?

Constipation is treatable by adjusting your lifestyle and following a certain diet. The table below shows different ways to treat constipation:

Treatment Description
Increase Dietary Fibre High-fibre-enriched foods should stimulate easy and frequent bowel movements. Fibre helps to soften the stools, increasing the normal ‘stool’ and making moving along the gastrointestinal tract easier.
Stay Hydrated Drinking a lot of water is vital to avoid or cope with constipation. Enough drinking ensures the stools remain soft enough to be easily disposed of but not too dry and hard.
Exercise Regularly These activities' output will increase peristalsis, which helps with constipation. Simple bodily movements like walking or jogging encourage the digestion system to perform effectively.
Establish a Routine Setting a certain time to dispose of solid waste may also be taught to become a habit. Be consistent and attempt to go to the loo simultaneously, as the body tends to possess such reflexes. 
Use Over-the-Counter Remedies Although over-the-counter medicines are available and effective in treating constipation, they are meant only for temporary use and must be supervised by a medical doctor. 

What are the Key Points to Remember?

FAQs about Diet for Constipation