28 Best Foods for Constipation for Faster Recovery

The right foods can help you quickly digest and relieve constipation. These foods are fibre-rich, providing bulk to stool and serving as a stool-regulating agent.

Taking in fibre-rich fruits and vegetables plays a big role in dodging and easing constipation. Protein-rich foods also help to keep your gut healthy and enable regular bowel movements. Fats in the proper amount soothe the intestines, thus making stool get through a lot faster.

Whether you're seeking relief for yourself or a loved one, understanding the role of diet in managing constipation can be immensely beneficial.

Team Digit

What is Constipation?
Best Foods for Constipation
List of Fibre-Rich vegetables for Constipation
List of Fruits for Constipation
List of Dairy Products and Nuts for Constipation
List of Vegetarian Food for Constipation
List of Non-Vegetarian Foods for Constipation
Causes of Constipation
Symptoms of Constipation
How to Maintain a Healthy Diet for Constipation?
Food Items to Avoid When Suffering from Constipation
Side Effects of an Unhealthy Diet for Constipation
Frequently Asked Questions

What is Constipation?

Constipation is a common digestive issue characterised by infrequent bowel movements. It occurs when stools become difficult to pass or require excessive straining. Factors like inadequate fibre intake, dehydration, and a sedentary lifestyle contribute to constipation. Symptoms may include abdominal discomfort and bloating.

Chronic constipation can lead to complications such as haemorrhoids and anal fissures. Certain medications and medical conditions can also cause constipation as a side effect. Lifestyle changes like increasing fibre intake and staying hydrated can alleviate symptoms.

28 Best Foods for Constipation

Certain foods can effectively alleviate constipation and promote regular bowel movements. These foods are rich in fibre, which adds bulk to stool and aids in its passage. Additionally, foods high in water content help soften stool, making it easier to pass.

Avoiding processed foods and consuming adequate fluids is crucial for preventing constipation. Including these foods in your diet can help maintain digestive health and prevent discomfort.

Nevertheless, here are some food suggestions to add to the diet for constipation and their nutritional values:

List of Fibre-Rich Vegetables for Constipation

Introducing a variety of fibre-rich vegetables into your diet can effectively combat constipation and promote digestive health.

SNo.	Vegetables	Description	Amount of Fibre (per 100 g)
1	Spinach	Leafy green packed with fibre and essential nutrients, aiding digestion.	2.2 g
2	Broccoli	Cruciferous vegetables, rich in fibre and antioxidants, support bowel regularity.	2.6 g
3	Carrots	Crunchy root vegetables are high in fibre and beta-carotene, promoting gut health.	2.8 g
4	Brussels Sprouts	Nutrient-dense vegetables are loaded with fibre, aiding in smooth digestion.	3.8 g
5	Sweet Potatoes	Versatile root vegetables packed with fibre aid in digestive regularity.	3.0 g

List of Fibre-Rich Fruits for Constipation

Boost your digestive health with these fruits and juices, known for their natural constipation-relieving properties.

SNo.	Fruits	Description	Amount of Fibre (per 100 g)
6	Apples	Crisp and juicy, apples are packed with fibre, vitamin C, and antioxidants, aiding digestion and promoting bowel regularity.	2.4 g
7	Pears	Sweet and succulent, pears offer a good source of fibre, vitamins K and C, and copper, supporting gut health and easing constipation.	3.1 g
8	Prunes	Prunes, or dried plums, are rich in fibre, potassium, and vitamin K, known for their laxative effect and ability to relieve constipation naturally.	7.1 g
9	Kiwi	Vibrantly green kiwis are packed with fibre, vitamin C, vitamin K, and antioxidants, aiding digestion and promoting bowel regularity.	3 g
10	Oranges	Juicy and refreshing, oranges are a good source of fibre, vitamin C, and potassium. These nutrients support digestive health and alleviate constipation symptoms.	2.4 g
11	Berries (e.g., raspberries, strawberries)	Berries are fibre-rich fruits loaded with vitamins, antioxidants, and minerals. They promote healthy digestion and ease bowel movements.	3.9 g

List of Dairy Products and Nuts for Constipation

Discover various dairy products and nuts that can help alleviate constipation and support digestive health.

SNo.	Dairy Products and Nuts	Description	Amount of Fibre (per 100 g)
12	Greek Yogurt	A creamy and tangy dairy product packed with protein, calcium, and probiotics, promoting gut health and regularity. Also rich in vitamins B12 and D.	0.4 g
13	Almonds	Nutrient-dense nuts packed with fibre, healthy fats, protein, and essential vitamins and minerals like vitamin E, magnesium, and calcium, aiding digestion and relieving constipation.	12.5 g
14	Walnuts	Heart-healthy nuts containing omega-3 fatty acids, antioxidants, protein, and fibre promote bowel regularity and overall digestive wellness. Also rich in vitamin E and folate.	6.7 g
15	Cashews	Creamy and versatile nuts are loaded with fibre, protein, healthy fats, and essential nutrients like magnesium, phosphorus, and zinc, which support digestive health and ease constipation.	3.3 g
16	Pistachios	Crunchy and delicious nuts are rich in fibre, protein, healthy fats, and various vitamins and minerals, such as vitamin B6, potassium, and iron, which aid in smooth bowel movements and digestion.	10.3 g

List of Vegetarian Food for Constipation

This is for individuals seeking vegetarian options to combat constipation. Incorporating fibre-rich foods into their diet can offer relief and promote digestive health.

SNo.	Food	Description	Amount of Fibre (per 100 g)
17	Lentils	Packed with fibre, protein, iron, and folate, lentils support gut health and aid digestion. They're also rich in potassium, magnesium, and vitamin B6.	7.9 g
18	Chickpeas	Chickpeas are a versatile legume high in fibre and protein. They promote regular bowel movements and provide essential nutrients like iron and zinc.	7.6 g
19	Quinoa	A complete protein source, quinoa is fibre-rich and contains vitamins B and E, as well as minerals like magnesium, iron, and zinc. It's also gluten-free and easy to digest.	2.8 g
20	Chia Seeds	These tiny seeds are a powerhouse of fibre, omega-3 fatty acids, protein, calcium, and antioxidants, aiding digestion and promoting overall gut health.	34.4 g
21	Flaxseeds	Rich in fibre, omega-3 fatty acids, and lignans, flaxseeds support regular bowel movements and contribute to heart health and inflammation reduction.	27.3 g

List of Non-Vegetarian Foods for Constipation

Boost your protein intake while combating constipation with these non-vegetarian options, packed with essential nutrients for digestive health.

SNo.	Food	Description	Amount of Protein (per 100 g)
22	Chicken Breast	Lean protein source rich in vitamin B6, niacin, and selenium, supporting muscle growth and repair.	31 g
23	Salmon	High in omega-3 fatty acids, vitamin D, and protein, beneficial for heart health and brain function.	20 g
24	Turkey	Low-fat meat option packed with protein, B vitamins, and zinc, promoting immune health and muscle function.	29 g
25	Tuna	Rich in protein, vitamin D, and omega-3 fatty acids, aiding in muscle development and cardiovascular health.	20-25 g
26	Eggs	Excellent protein source containing vitamins A, D, E, and B12, as well as minerals like iron and zinc, supporting overall health.	13 g
27	Shrimp	Low-calorie seafood choice rich in protein, iodine, and selenium, essential for thyroid function and immune support.	24 g
28	Lean Beef	Protein-packed meat options supply iron, zinc, and B vitamins, which are crucial for energy production and immune function.	13 g

Causes of Constipation

Constipation can be traced to several situations, such as diets, medical conditions, and irregularity. Unravelling its causes constitutes an important step towards proper and effective management and control.

Dietary Factors: Hydration is crucial, as insufficient water intake can exacerbate constipation symptoms. High-fibre diets promote regularity by adding bulk to stool and aiding digestion.
Lack of Physical Activity: Insufficient physical activity can contribute to constipation and digestive discomfort. Regular exercise stimulates intestinal contractions, promoting bowel movements.
Medications: Several medications effectively relieve constipation by promoting bowel movements and softening stools. These include laxatives, stool softeners, and osmotic agents, available over-the-counter.
Medical Conditions: Several conditions can contribute to chronic constipation and bowel issues. These include gastrointestinal disorders like irritable bowel syndrome and inflammatory bowel disease.
Psychological Factors: Psychological factors can significantly contribute to constipation and digestive issues. Stress and anxiety can disrupt bowel movements and exacerbate constipation symptoms.

Symptoms of Constipation

Constipation may not give you any symptoms right at its beginning, but when it happens, it will bother you with its symptoms. Here are a few common symptoms:

Infrequent Bowel Movements: Infrequent bowel movements can indicate constipation, which can cause discomfort and bloating. Lack of fibre and fluids in the diet often contributes to constipation.

Difficulty Passing Stools: Difficulty passing stools is a common symptom of constipation, which can cause discomfort. Insufficient fibre intake and dehydration often contribute to this digestive issue.

Abdominal Discomfort: Abdominal discomfort is a common symptom of constipation, causing pain and bloating. It results from the accumulation of stool in the intestines, leading to discomfort.

Bloating: Bloating commonly accompanies constipation, which causes discomfort and abdominal distension. Constipation slows bowel movements, leading to trapped gas and a bloating sensation.

Finally, symptoms of constipation include infrequent bowel movements and difficulty passing stools. Abdominal bloating and discomfort are common signs of constipation. Some individuals may experience straining during bowel movements or a feeling of incomplete evacuation.

How to Maintain a Healthy Diet for Constipation?

Maintaining a healthy diet for constipation involves consuming high-fiber foods regularly. Hydration is crucial, and plenty of water is needed to soften stools. Limiting processed foods and incorporating physical activity can also aid digestion.

Increase Fibre Intake: Enhancing fibre intake is crucial for relieving constipation and promoting regularity. Fibre adds bulk to stool and improves bowel movements' frequency and consistency.

Stay Hydrated: Adequate hydration is essential to prevent and relieve constipation effectively. Drinking enough water softens stools, making them easier to pass comfortably.

Regular Exercise: Regular exercise promotes bowel movements and relieves constipation effectively. Physical activity stimulates intestinal muscles, aiding in smoother digestion and elimination.

Listen to Your Body: Pay attention to your body's signals to manage constipation effectively. Healthy food intake is crucial for promoting regular bowel movements.

Maintaining a healthy diet for constipation involves mindful choices. Hydration, fibre intake, and regular physical activity are key considerations. Implementing these strategies can support digestive health and alleviate discomfort.

10 Food Items to Avoid When Suffering from Constipation

When experiencing constipation, it's wise to avoid certain foods that exacerbate symptoms. These items tend to be low in fibre and high in fat. Steering clear of them can help alleviate discomfort and promote regularity. Here are ten food items to steer clear of:

SNo.	Food Item	Reasons to Avoid
1	Dairy Products	High in lactose, which can be difficult to digest for some.
2	Processed Foods	Low in fibre and high in unhealthy fats.
3	Red Meat	High fat content slows down digestion.
4	Fried Foods	High fat content can lead to sluggish digestion.
5	White Bread and Pastries	Lack of fibre contributes to constipation.
6	Bananas	Low in fibre and may cause binding.
7	White Rice	Low fibre content slows digestion.
8	Unripe Bananas	High in starch, which can be difficult to digest.
9	Caffeine	It can dehydrate the body and lead to firmer stools.
10	Alcohol	Dehydrating effects can worsen constipation.

Hence, incorporating a diet rich in fibre, hydration, and probiotics while avoiding these ten culprits can help manage constipation effectively.

Side Effects of an Unhealthy Diet for Constipation

An unhealthy diet can aggravate constipation and increase the pressure on the abdomen, leading to discomfort and bloat. Fiber-low diets and inadequate hydration make it difficult for one to stool, thus resulting in less frequent bowel movements.

Dizziness: Vomiting during excessive straining in constipation can activate the vagus nerve, lowering the heart rate and blood pressure. They do that by momentarily cutting off the blood supply to the brain, leading to lightheadedness.

Nausea: Some people experience nausea when constipated. The sensation of remaining evacuation and abdominal discomfort. This could be one of the reasons why some people tend to think of their bowels as never empty.

Cramping and Bloating: Cramps in the abdominal region and bloating are often two hallmarks of suffering from constipation. Solid stools of hard and dry fibre may lead to abdominal discomfort and distension.

Lower Back Pain: The push down during bowel movement may cause lower back pain and strain. The muscles and the nerve endings in control of bowel habits also cause this sensation.

Haemorrhoids: If a person strains too hard during bowel movements, the veins around the rectum (haemorrhoids) may enlarge. The disease is manifested in painful lumps that can be seen around the anus.

Selecting the right foods can play a crucial role in alleviating constipation and promoting faster recovery. Incorporating fibre-rich fruits, vegetables, whole grains, and hydrating liquids into your diet. Additionally, avoiding processed foods and incorporating probiotic-rich options can further aid in maintaining gut health.

FAQs about Food Items for Constipation Patients

All

What food helps most with constipation?

Foods rich in insoluble fibre, like whole grains, fruits, and vegetables, such as prunes, help constipation by adding bulk to stool.

What food material is used to prevent constipation?

Due to their high fibre content, whole grains, fruits like apples and berries, vegetables, legumes, and nuts are used to prevent constipation.

Which fruit is best for constipation?

Prunes, also known as dried plums, are considered among the best fruits for constipation relief due to their natural laxative effect.

What foods and drinks are good for constipation?

Foods like fruits, vegetables, whole grains, plenty of water, prune juice, and herbal teas are good for relieving constipation.

What is the best fibre for constipation?

Insoluble fibre in wheat bran, vegetables, and whole grains is the best fibre for constipation as it adds bulk to stool.

How to avoid constipation?

To avoid constipation, maintain a high-fibre diet, stay hydrated, exercise regularly, manage stress, and establish regular toilet habits.

Which food has insoluble fibre?

Foods like whole wheat, nuts, and vegetables contain insoluble fibre, which adds bulk to stool, aiding digestion and preventing constipation.

Is coffee good for constipation?

Yes, coffee can stimulate bowel movements for some people due to its caffeine content, but excessive consumption may lead to dehydration.

Is breakfast good for constipation?

Yes, a balanced breakfast with high-fibre foods like whole grain cereals, fruits, and nuts can promote regular bowel movements and prevent constipation.

What nuts are good for constipation?

Nuts like almonds, walnuts, and Brazil nuts are good for constipation due to their high fibre content and healthy fats.

Is popcorn good for constipation?

Yes, popcorn, being a whole grain, is a good source of fibre and can aid digestion, thus helping to prevent constipation.

What are the 10 most constipating foods?

The 10 most constipating foods include low-fibre processed foods like cheese, chips, red meat, white rice, bananas, and dairy.

What soup is good for constipation?

Soups made with vegetables, legumes, broth-based stocks, and whole grains can provide fibre and hydration, aiding digestion and preventing constipation.