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Are you looking for the foods to eat while constipated?
If yes then don’t worry…
This is the ultimate guide on foods to eat during constipation.
Here we will discuss the foods that we should eat during constipation to get quick relief from it.
Constipation has become one of the major health issues. Around 12% population throughout the world is suffering from constipation.
In the USA, 16% of the population is suffering from constipation.
Here I can list down many foods that can help you with constipation but before that, we have to understand what kind of foods we should eat.
The first reason is if you don’t get the below-mentioned foods in your local area, you can consume the foods with similar properties to those below foods.
And second is if you know what kinds of foods you should eat then you can buy them according to their price and availability.
1. What kind of foods to eat during constipation?
If you go through the treatment and prevention of constipation, you will find that laxatives and dietary fiber supplements are mostly used.
Laxatives make the bowel movement smooth by making stool bulky and soft.
Dietary fiber ensures the proper digestion of food and makes the bowel environment healthy.
So if we consume foods that are full of dietary fiber and laxatives in nature then we can easily treat our constipation and also can prevent its occurrence.
So in short, we have to consume foods that are naturally laxative and full of dietary fiber.
Now, we will discuss the foods that you should eat while constipated.
2. Foods to eat during Constipation
Many people just start taking dietary fiber supplements and laxative medicines when they start suffering from constipation.
It is a wrong practice.
You should give at least one chance to natural foods that can help you during constipation.
It is because medicines cause lots of side effects and often keep the patient unsatisfied.
So always give first preference to natural foods.
Here I have divided these foods according to their types such as fruits, vegetables, seeds, nuts, etc.
1. Fruits to eat during constipation
Fruits contain water, sorbitol, fructose, dietary fiber, and many phytochemicals. Fruits are considered useful for treating constipation.
I always recommend people to eat raw fruits and don’t drink their juices.
100 grams of kiwi contains 2-3 grams of dietary fiber.
The enzyme present in green kiwifruit can stimulate the upper gastrointestinal tract motility.
Kiwi is also rich in certain peptides.
Kiwi has the potential to increase the frequency of defecation, the volume of stool, the softness of bowel motion, and ease of defecation.
The phytochemicals present in the kiwi are also biologically significant.
Kiwis are even worth considering in chronic constipation. That’s why kiwi is one of the worth considered foods to eat during constipation.
When the plum fruit is dried, it becomes prune.
Prune is considered one of the best foods to eat during constipation. It is because of its fiber content.
100 grams of prune contain 6.1 grams of fiber, 14.7 grams of sorbitol, and 184 mg of phenolic compounds.
The phenolic compounds such as neo-chlorogenic and chlorogenic acids present in prunes increase the laxative effect of the fruit.
The juice of prunes contains less fiber and less sorbitol. So it is always advisable to eat the fruit than drink its juice.
Here you might be wondering why I am mentioning the sorbitol levels in foods…
It is because sorbitol is laxative in nature and due to its presence in any food, that food possesses the laxative property.
Also Read: Foods that are super rich in dietary fiber
It is the soluble fiber present in bananas that makes bananas good for constipation.
I have seen many people asking ” are bananas good for constipation?”
I would like to answer them that ripe bananas are a good source of soluble fiber. 100 grams of ripe bananas contain 2-3 grams of dietary fiber.
They make bowel movements easy.
You should avoid unripe bananas because they are rich in tannins and contain high amylase-resistant starch content. These two can cause constipation or intensify existing constipation.
Ripe bananas were also used for medicinal purposes to treat digestion-related issues and constipation.
That’s why you should eat ripe bananas to get rid of constipation.
I don’t think there is any person who has never eaten oranges. We have many varieties of oranges.
Orange is considered one of the best foods to eat during constipation because of the amounts of pectin it contains.
Orange is a member of citrus fruits and most citrus fruits are loaded with pectin which is a soluble fiber.
The fiber present in the oranges makes the stool bulky and stimulates bowel movements.
The orange contains 3-4 grams of dietary fiber in it.
Everyone knows that orange is good for constipation. But have you ever heard about the orange peel powder?
It is made by drying the peel of orange and grinding it into powder.
It is extremely rich in fiber.
Around 100 grams of orange peel powder contains 10.6 grams of dietary fiber.
You can even eat the peel of the orange. To reduce its bitterness, cut it into small pieces and mix it with salad or sandwich.
Always eat the peel of oranges in small amounts to prevent stomach upset.
How to consume orange peel powder?
You can sprinkle it on any food item that you are consuming. It is the best source of dietary fiber and is also used in many natural remedies.
If you personally ask me which fruit to choose to get relief from constipation, I will only recommend papaya.
I have also tried and tested it.
Papaya is the best food that you can eat when constipated.
It is full of dietary fiber. 100 grams of papaya can provide 2-3 grams of dietary fiber. The rich papaya is naturally laxative and eases bowel movements.
The enzyme called papain is found in papaya. It is a digestive enzyme used for medicinal purposes to treat various problems related to indigestion.
You can also eat Papaya Digestive Enzyme during constipation
In many countries, it is a tradition to eat boiled leaves of the papaya plant same as we eat boiled spinach in the USA.
The leaves of the papaya contain one of the major alkaloid components “carpaine” which kills the microorganisms that disturb our digestive system.
Due to its numerous health benefits, Christopher Columbus called papaya “the fruits of angels”.
Avocado is rich in healthy fats and dietary fiber and that’s why it is considered one of the best foods to eat during constipation.
100 grams of avocados contain 6-7 grams of dietary fiber.
Avocados are not only rich in fiber but also contain magnesium which pulls the water back into your intestines and keeps the stool soft and bowel movements easy.
These qualities make it one of the best foods to eat if constipated.
Pear is a very good source of dietary fiber. It contains a soluble fiber called “pectin”. It has probiotic properties which maintain the environment of the intestine healthy.
A medium-sized pear can fulfill 22% of daily fiber needs.
Pear is also high in fructose. The presence of high fiber and fructose is responsible for its laxative properties.
Always eat the pears with their skin and never peel off them. Wash it properly before eating them raw.
Of the 100% dietary fiber of pear, 71% is insoluble fiber and 29% is soluble fiber. It is also rich in “lignans” which have antioxidant properties.
Pear is also a good source of vitamin C and potassium.
Raspberry is one of the best foods to eat during constipation.
It is full of dietary fiber. A cup of raspberries can provide 8 grams of dietary fiber.
According to the American Institute for Cancer Research, dietary fiber can also prevent the risk of colorectal cancer.
Apart from raspberries, blueberries are also a rich source of dietary fiber and good to eat during constipation.
9) Red Apples
“An apple a day keeps doctor away”
It is the most common saying about apples. But they have also the potential to keep constipation away.
Most of the fiber contents of the apples are in their skin. So always try to eat them with skins.
100 grams of apples tend to contain 2-3 grams of fiber.
One cup of pomegranate contains 7 grams of dietary fiber.
According to the article published in the IRJET about the benefits of pomegranate in constipation, pomegranate is a rich source of insoluble fiber.
The insoluble fiber present in the pomegranate acts as a prebiotic and makes pomegranate have laxative properties.
=> Other fruits that you can eat during constipation:
- Persimmon ( 6 grams of dietary fiber in a single fruit)
- Guava (cup of guava contains 9 grams of dietary fiber)
Now we will discuss the vegetables that we can eat during constipation.
Also Read: Foods that are super rich in dietary fiber
3. Vegetables to eat during constipation
Vegetables are full of micronutrients such as vitamins, minerals, dietary fiber, etc.
They are also low in calories and fat. That is why the person who is dieting is advised to consume vegetable soup.
Due to its numerous health benefits especially helping to treat or prevent constipation, it can also be called “green beauty”.
This laxative vegetable is one of the best foods to eat during constipation.
1 cup boiled broccoli contains 5 grams of dietary fiber. (Source: www.mayoclinic.org)
Broccoli works best when you consume it raw or steam it lightly. Steam it only for 1-2 minutes.
Broccoli is rich in sulforaphane which improves gut health and digestion.
2) Sweet potato
One medium-sized sweet potato contains 5.6 grams of dietary fiber and 100 grams of sweet potato contains 4 grams of dietary fiber. (If eaten with skin)
It is also considered an ideal food for weight management.
Sweet potatoes are also rich in antioxidants that protect your body from oxidative damage caused by free radicals.
Sweet potatoes are almost double in dietary fiber as regular potatoes.
Due to their high fiber content, they aid digestion and keep bowel movements regular.
Artichoke is one of the best foods to eat during constipation. It is extremely high in fiber.
One medium artichoke contains approximately 7 grams of dietary fiber. 100 grams of it contains 5 grams of dietary fiber.
It promotes healthy gut bacteria because it is rich in inulin, a dietary fiber that acts as a prebiotic.
It is used in the treatment of constipation. Eating it during constipation can give you easy relief.
Spinach is rich in dietary fiber as well as magnesium.
Both are good for good bowel movements. They both aid digestion and promote good gut health.
In the USA, the boiled leaf of spinach is commonly consumed. You can also consume its soup.
One cup of cooked spinach contains approximately 4 grams of dietary fiber.
Spinach is also a rich source of potassium which is good for maintaining bone health.
=> Other vegetables that you can eat during constipation
- Green beans
Here, we have discussed the vegetables that you can eat during constipation to get relief.
Now, we will discuss the seeds that you can consume while constipated.
4. Seeds to eat during constipation
There are two best seeds that you must consume to get rid of constipation. These two are chia seeds and flax seeds.
Let’s discuss them.
1) Chia seeds
Human beings are using chia seeds in their diet for the last 5500 years. Mayans and Aztecs also used them in their diet.
Chia seeds are good sources of dietary fiber, omega 3, and omega 6 fatty acids.
According to the United States Department of Agriculture (USDA), 100 grams of chia seeds contain 34 grams of dietary fiber.
And one tablespoon of chia seeds contains 4.9 grams of dietary fiber.
Which makes it one of the best foods to eat during constipation.
Buy Best Chia Seeds Here.
Not just during constipation, you can also eat them to prevent constipation.
The fiber content in the chia seeds is twice the fiber present in the bran.
Chia seeds also play an important role in preventing and curing other digestive issues, hemorrhoids, colorectal cancer, etc.
Flax seeds are the godsend seeds to cure and prevent constipation.
According to USDA, 100 grams of flax seeds contains 27 grams of dietary fiber and one tablespoon of flax seeds contains 2 grams of dietary fiber.
It contains both soluble as well as insoluble fiber.
You can consume them directly or use their oil in different recipes.
In the Indian subcontinent, people mix different types of seeds and eat one tablespoon of them after dinner or lunch as mouthpieces (also known as mukhavaas).
Buy Best Flax Seeds Here.
But if you seriously want to consume them to cure your constipation then, you should drink flaxseed tea.
What is flaxseed tea?
Boil 1-2 tablespoons of flax seeds in water for 15 minutes. Then strain it. The remaining water is called flaxseed tea. Don’t throw those seeds. Eat them too.
It is highly recommended for the person suffering from constipation.
5. Dry fruits to eat during constipation
1) Dried Figs
Figs are best.
Figs are not only a good source of dietary fiber but also a good source of probiotics.
So figs can keep the gut healthy.
100 grams of dried figs contains 9-10 grams of dietary fiber.
Soak dried figs overnight and eat them early in the morning on empty stomach for the highest benefits.
=>Other foods to eat during constipation
Remember whenever you had a stomach problem, your doctor recommended you just eat curd (yogurt) and rice.
Am I right?
Yogurt is full of probiotics.
I am recommending yogurt for constipation, not because of its fiber content but because of the probiotics, it contains.
Probiotics keep the bowel environment healthy.
So, yogurt tends to improve digestion and may cure constipation. (source: www.webmd.com)
Avoid heat-treated yogurt as the live beneficial bacteria get killed in the pasteurization process.
2) Whole grains
If you never want to suffer from constipation then start consuming whole-grain foods because they are full of dietary fiber.
For example, start consuming whole wheat bread instead of white bread.
Consume rolled oats, high fiber cereals, etc in breakfast.
Many people ask about the foods to eat for breakfast during constipation.
I want to tell them that high-fiber cereal mixed with yogurt is the most preferred breakfast for constipation. You can also mix high-fiber foods in it.
Also, you can consume oats with warm milk. There are many dry oats recipes that you can prepare at home.
If you want to eat rice then always prefer semi-brown rice rather than brown or white rice.
3) Castor oil
Castor oil is highly laxative. It is so laxative that if you consume it in excess amount, it can cause diarrhea too.
But it is one of the best things that can surely help you with your constipation.
Castor oil is rich in ricinoleic acid which tends to contract the intestinal muscles to push out the stool.
=>How to consume castor oil?
Well, it is very easy. Just add one tablespoon of castor oil to a glass of lukewarm milk and drink it before 30 minutes of sleep.
4) Lukewarm water
Looking at its numerous benefits, I should have mentioned it at the top.
Lukewarm water is highly recommended to the person suffering from constipation. Drink 1-2 glasses of lukewarm water after waking up.
Even drink it throughout the day. Avoid chilled water completely as it aids constipation.
3. Useful Food combinations to Treat Constipation
1) Drink lukewarm milk added with 6-10 ml of almond oil before sleep.
2) Eat ripped bael fruit to avoid constipation.
3) Spices like cumin, turmeric, and coriander aid digestion.
4) Heat dry grapes in milk, and drink it after straining.
5) Mix nigella seeds (kalonji) in lukewarm milk and drink it.
6) Eat cucumber, mangoes, and watermelon after the meal.
7) Apple-pear juice is best for constipation.
Here we have discussed almost every food to eat during constipation.
It is not just the foods that can help you get rid of constipation, they can also keep you away from constipation.
You also should live an active and stressed-free lifestyle to stay away from a constipated stomach.
If you consume the mentioned foods above then you won’t be able to only cure constipation but you can also avoid its occurrence.
If you have any questions related to the foods to eat during constipation, ask me in the comment box.
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Thanks for reading…!!!