Best Foods to Eat When You Are Constipated

If you have constipation, you need foods high in fiber. The key is high-fiber foods from plants.
This article explains which plant-based foods are the most beneficial for constipation. It also gives a few words of caution for people with certain health conditions who may need to avoid some types of fiber.

Best Foods to Eat When Constipated

Start by listing these high-fiber foods. Then explore why they are good for you, learn some of the precautions, and also find out why other people do not like these foods.

Fruit: Berries, peaches, apricots, plums, and raisins are some of the best high-fiber fruits. The skin of these fruits can be eaten as well as the flesh.
Wheat, brown rice and oats are whole grains. Whole grains include oats, brown rice and wheat.
Vegetables have a lot of fiber. Leaves and stems, even potato skins, are rich in fiber.
Nuts: Walnuts and almonds will also add fiber to your diet.
Seeds: Several kinds of seeds are excellent sources of fiber. You can add them to smoothies or sprinkle them on yogurt or salads. Chia ground flaxseed and psyllium are some of the most popular.
Beans and legumes (with caution): Legumes such as chickpeas, soybeans, lentils, navy beans and kidney beans are good sources of fiber. However they have a well-earned reputation for making people gassy. If you have irritable bowel syndrome (IBS), beans and legumes are on the list of high FODMAP foods. These foods are high-carb foods that may make IBS symptoms worse.
The herbal tea might help with constipation. Anise or fennel herbs might help ease constipation.

Why Fiber Helps

The best thing you can do to ease constipation is to slowly increase your intake of healthful fiber.
Fiber is the part of plant material that you cannot eat.

Fiber is helpful for constipation because it adds bulk to the stool and softens it.

Soluble fiber absorbs water. It binds with fatty acids to form a gel-like substance that keeps stools soft.
The fiber in this snack does not dissolve when we drink water. It adds bulk and moisture to the stool.
Both types are good for constipation. They are found in all plant foods, so you won’t need to remember which one is best when having a bowel movement.

Too much fiber can make you feel bloated. Take it slow and gradually increase your intake to 20 to 25 grams per day.

If you have irritable bowel syndrome (IBS), you may find that certain foods improve your condition. Foods that are difficult to digest may trigger symptoms.

FODMAPs and Gassy Foods

If you have IBS, you may want to avoid foods that are high in short-chain carbohydrates.

Some fruits and vegetables are said to give one gas. It may be a good idea to choose foods that are less likely to give you gas until your system is working more smoothly. Once your constipation has passed, you can broaden your choice of produce.


Plant-based foods are rich in fiber. Fiber softens your stool by adding bulk, moisture, and making it easier to pass. Some fruits and vegetables can cause gas or bloating. If this is a problem, try low FODMAP choices such as leafy greens melon and berries.

Best Fruits for Constipation

Fruits are a great option for treating constipation. Many fruits are an excellent source of dietary fiber and provide you with many other nutritional benefits. Although there is no hard science on the matter, you may find that your body responds better to fruit that has been cooked or dried as it contains more water than raw fruit. Opposed to raw.

Here are some fruits that can ease constipation:

  • Apricots
  • Blueberries
  • Figs
  • Grapes
  • Kiwi
  • Papaya
  • Peaches
  • Pears
  • Pineapple
  • Plums
  • Raspberries
  • Strawberries
  • Dried Options
  • Apricots
  • Dates
  • Figs
  • Prunes
  • Raisins

Best Vegetables for Constipation

Eating lots of vegetables including green leafy vegetables will help keep your bowels moving. In addition to getting a healthy dose of fiber, they provide nutrients that are good for the overall health.

You may find that your body responds better to cooked rather than raw vegetables. If you like soup, try one made with a variety of high-fiber vegetables.

Some vegetables are thought to help ease constipation.

  • Eat Your Greens
  • Kale
  • Lettuce
  • Spinach
  • Swiss chard
  • Fill Your Plate With Vegetables
  • Artichoke hearts
  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Green beans
  • Peas
  • Red potatoes with skin
  • Squash
  • Zucchini

Whole Grains and Constipation

Switching from refined grains such as white flour and white rice to whole grains can make a big difference. Whole grains include barley, brown rice, corn, millet, quinoa, rye, and whole wheat bread.

Here are some good whole grain selections:

  • Amaranth
  • Barley
  • Brown rice
  • Bulgur
  • Oats
  • Quinoa
  • Rye
  • Whole wheat

If you have chronic constipation, you may want to try an elimination diet. Stop eating one food at a time to see how it affects your symptoms. Talk to your healthcare provider first. Then load up on fiber from the other sources listed here.


Eat lots of different fruits, vegetables, and whole grains. Eat them both raw and cooked. Share this: Twitter Facebook

Best Teas for Constipation

One way to ease constipation is to reach for a soothing cup of tea. Drinking hot liquids may prompt your system to action.

A tea made with herbs that have laxative effects is ideal.

The two best teas to treat constipation include:

The tea is useful for a laxative and an antispasmodic effect.
Fennel tea: Drinking fennel tea is thought to speed up the intestine’s contractions. It also acts as a laxative and an antispasmodic.
Best Nuts for Constipation
Nuts are a good source of fiber and omega fatty acids. Here are some good choices to try when you are constipated:

  • Almonds
  • Brazil nuts
  • Pecans
  • Walnuts

Best Seeds for Constipation

Several different types of seeds are helpful for easing constipation.

Chia seeds: These tiny seeds are a good source of dietary fiber and omega-3 fatty acids. Sprinkle them on salads or add them to smoothies.
Fennel seeds: Chewing on fennel seeds is thought to help with gas and bloating. Although they may also help with constipation, it is best to chew them for a short time before swallowing them, as they can cause upset stomachs.
Flaxseed: Grind these nutty seeds to get the most benefit from their fiber and omega-3 fatty acids. Mix flax seed with other ingredients to make a smoothie.
Psyllium is a bulk laxative. Research supports the use of psyllium for constipation.
Best Snacks for Constipation

Fruit: Apples and pears are easy-to-take-along snacks.

Make your own granola by reducing added sugar and replacing refined grains, seeds, and nuts with the foods you can handle.

Hummus: You can enjoy this fiber-rich snack with raw vegetable sticks.

Brazil nuts, pecans, and walnuts are generally well-tolerated by all.

Trail mix: Create your own to ensure it contains foods your body can handle. You can add some nuts, seeds, dark chocolate and dried fruit if they work for you.

Vegetables: Carrots and celery are classic nibbles.

Drink Plenty of Water

Your body needs water for proper functioning. If you are not drinking enough water, your body will make up for it by extracting water from your intestines. This may result in hard stools that lead to constipation.


Eat nuts and seeds for their fiber. Drink water and herbal teas to restore regular bowel function. You will know you are drinking enough by checking your urine for a clear color, having a normal flow of liquid, and no pain in the abdomen.

Related Posts

Leave a Reply

Your email address will not be published.