Constipation can cause discomfort and may lead to health complications. High fiber fruits, probiotics, whole grains, pulses, and many other options can help ease and prevent constipation.
Constipation is the medical term for when a person has a reduced bowel movement or difficulty passing stool. People with constipation may also experience the following symptoms:
- hard, dry, or lumpy stools
- stools that look like small stones or marbles
- pain and discomfort during bowel movements
- a feeling of being unable to empty the bowels fully
- loss of appetite due to a continual sense of fullness
- bloating
Read on to learn about food and drink options a person can consume to ease constipation. Also, learn about alternative treatments a person can try and when to see a doctor.
People’s bowels respond to foods differently. However, the following may help to relieve constipation.
Probiotics
Probiotics are beneficial bacteria that may help to improve gut health and soften stools. An older 2017 review suggested that probiotics improved constipation by 10 to 40% compared with a placebo.
Notable probiotic foods include:
- yogurt and kefir
- sauerkraut
- tempeh
- kombucha
Fibrous vegetables
Vegetables are high in insoluble fiber, which adds bulk to stools, promoting more regular bowel movements.
Other plant compounds may also protect the gut and ease digestion. For example, sulforaphane – which is abundant in broccoli – can
Pulses
Most beans, lentils, and peas are high in fiber. For example, 100 grams (g) of canned chickpeas, contains
High fiber fruits
High fiber fruits that may help to ease constipation include:
- Kiwifruit: On average, 100 g of kiwifruit contains around
2 g of fiber . Kiwifruit also contains the enzyme actinidine, whichalleviates upper gastrointestinal symptoms. - Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation.
- Grapes: These fruits have a high skin-to-flesh ratio and are fiber-rich. They also contain a lot of water, which helps to add moisture to hard stools.
- Blackberries and raspberries: These fruits are rich in fiber and water, which can ease constipation. A person can try eating a handful or two of raw, washed blackberries or raspberries a day.
- Prunes: Prunes contain a lot of fiber, sorbitol, and phenolic compounds that may have gastrointestinal benefits.
Whole wheat bread, cereals, and pasta
Whole wheat products are an excellent source of insoluble fiber. To get the most nutrients from whole wheat products, a person should eat them raw or lightly cooked.
Liquids
Liquids add moisture to stools, making them softer and easier to pass. Below are some liquids that people can try for constipation.
Dehydration is a common cause of constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools. Dehydration results in hard, dry, lumpy stools that are difficult to pass.
Drinking plenty of water can help to ease or resolve the symptoms and
If diet or lifestyle changes are not enough to ease a person’s symptoms, a doctor or pharmacist may recommend laxative medications to use as a short-term cure for constipation.
There are several
- Water-retention laxatives, such as magnesium hydroxide (milk of magnesia) and polyethylene glycol (MiraLAX)
- Bulk-forming laxatives, such as methylcellulose (Citrucel) and calcium polycarbophil (FiberCon).
- Stool softeners, such as docusate sodium (Docusate and Colace).
- Stimulants, such as bisacodyl (Correctol and Dulcolax).
Most cases of acute constipation are due to diet or lifestyle factors. However, chronic constipation can sometimes signal an underlying medical condition.
Some medical conditions that can cause constipation
Certain medications can cause or contribute to constipation, including
- anti-inflammatories
- antihistamines
- antacids
- calcium channel blockers
- diuretics
- antidepressants
- anticonvulsants
- opioids
A person should see a doctor if constipation does not improve following appropriate dietary and lifestyle changes and treatment with over-the-counter medications.
A doctor can help determine what may be causing a person’s constipation and provide suitable remedies and treatments to enhance bowel movement and frequency.
Drinking plenty of liquids, getting up and moving, and taking appropriate medication can all help to remedy constipation quickly.
High fiber, whole foods are often beneficial for constipation. These include:
- whole wheat bread or wheat bran
- oatmeal
- apples, pears, and berries
- broccoli, sprouts, and other green vegetables
- beans, legumes, and pulses
Techniques that may encourage bowel movements include:
- massage the stomach in a circular, clockwise motion
- exercise
- eat more fiber
- drink plenty of water
- glycerol suppositories
Foods with natural laxative properties include:
- probiotics, including yogurt, kefir, and sauerkraut
- high fiber foods, including kiwifruit, vegetables, and pulses
- whole grains
Next steps
- Try a high fiber diet: To relieve constipation, drink plenty of water and eat high fiber foods, such as wholegrains, fruits and vegetables, and pulses.
- Try over-the-counter (OTC) treatments: Alongside drinking plenty of water and eating high fiber foods, speak with a pharmacist about trying OTC treatment options, such as stool softeners, laxatives, and bowel stimulants.
- Contact a doctor: If diet and OTC treatment options do not work, speak with a doctor. They can help identify the underlying cause of the constipation and recommend other treatment options.
FIND CARE: Find a family medicine specialist in your area today.
Constipation refers to a person’s difficulty passing stool.
Certain foods benefit a person’s gut health — people can promote bowel movements by consuming high fiber fruits and vegetables, probiotics, and whole wheat foods.
A person should consult a medical professional if both dietary and medical treatments do not remedy their constipation to determine what may be causing their reduced bowel movements.