Constipation Diet Chart: Foods to Eat and Avoid for Relief

Constipation is a common digestive issue characterized by infrequent bowel movements, difficulty in passing stool, or a feeling of incomplete evacuation. Typically, a person should have three or more bowel movements per week. If a person has fewer, they may be experiencing constipation. People with constipation may pass stool that is dry, hard, or lumpy, and their stool may be painful or difficult to pass. A person may also experience a feeling of not having passed all the stool in their system. While occasional constipation is normal, chronic constipation can significantly impact quality of life. Fortunately, diet plays a crucial role in promoting regular bowel movements. A doctor may recommend a balanced diet rich in fiber, water, and other fluids to help relieve symptoms of constipation.

Eating a nutritious diet that is rich in fruits and vegetables and low in saturated fat can have benefits for everyone, regardless of age, race, ethnicity, or current health status - including constipation.

The Role of Diet in Constipation

Constipation is often a result of poor diet and lifestyle. Making smart food choices - especially increasing fiber and fluids - can work wonders for your gut health. Conversely, a person may consider limiting foods that may trigger constipation, such as high fat and processed foods. A low-fiber diet limits the types of vegetables, fruits, and grains that you can eat. A low-fiber diet may be recommended for a number of conditions or situations. You have narrowing of the bowel. You are having treatment that damages or irritates your digestive system. Low-fiber diets are usually temporary.

Key Dietary Factors:

1. Fiber: Adds bulk to the stool and promotes regular bowel movements.
2. Hydration: Dehydration is a key contributor to constipation.
3. Trigger Foods: Some foods slow down digestion or harden stool, worsening constipation.

Foods to Include in Your Constipation Diet

A diet plan for constipation may include fruits, vegetables, whole grains, plenty of water, and other fluids. Eating a balanced diet may also help to manage constipation. Health authorities recommend increasing your intake of fiber-rich foods and drinking more fluids to help you go to the bathroom regularly. These nutrients help move stool through your digestive tract, making defecation easier.

Fiber-Rich Foods

Dietary fiber is the indigestible part of plant-based foods. Fiber helps soften the stool so it passes through the colon smoothly. A person needs a healthy portion of soluble and insoluble fibers to help prevent constipation. The DGA recommends that adults consume about 22-34 grams of fiber a day, depending on their age and sex. Women aged 31-50 should aim for 25 grams of fiber daily, while men in the same age group should get 31 grams. Women older than 51 need about 22 grams daily, and men over 51 need 28 grams daily. The guidelines recommend adults eat between two and four cups of vegetables and 1.5-2.5 cups of fruit daily, depending on the total number of calories they need.

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• Soluble Fiber: Dissolves in water and helps to slow digestion. Sources of soluble fiber include:
  • Brussels sprouts
  • Avocados
  • Apples
  • Oats
  • Lima beans
  • Bananas
  • Black beans
  • Peas
• Insoluble Fiber: Does not dissolve in water and helps support regular bowel movements. Examples of insoluble fiber sources include:
  • The skins of many fruits and vegetables
  • Whole wheat flour
  • Seeds
  • Bran
  • Nuts

A 2020 study indicates that consuming food rich in dietary fiber may help with improving gut motility, maintaining gut microbiota health, and preventing the risk of colorectal cancer. Gut motility refers to the movement of food along the digestive system.

Hydrating Foods and Fluids

Research from 2017 found that low fluid intake is associated with constipation. Additionally, experts suggest that dehydration and low fluid intake may negatively affect bowel movement and lead to constipation. The NIDDK recommends drinking plenty of water and other fluids, including clear soups and fresh juice. The organization notes that drinking a sufficient amount of fluids may have the following benefits:

• Making stool softer
• Preventing dehydration
• Making stool easier to pass
• Preventing constipation

Natural Laxatives

Some foods have natural laxative effects that can help relieve constipation.

• Prunes (dried plums): Contain sorbitol, which has a natural, laxative effect in the body. Prunes are also high in disease-fighting antioxidants and have both insoluble and soluble fiber. A quarter cup of dried prunes contains about 3 grams of fiber. Studies show that drinking prune juice for constipation can also offer symptom relief. Studies also show that prunes relieve constipation even better than psyllium.
• Kiwifruit: A separate study found that eating two kiwifruits each day helps ease constipation at least as well as psyllium.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that can improve gut health and promote regular bowel movements.

• Yogurt and Kefir: These fermented dairy products contain probiotics that can help balance the gut microbiota.

Foods to Limit or Avoid When Constipated

According to the National Institute on Aging, consuming certain foods may increase a person’s risk of constipation. A person may decide to limit these foods in their diet to help lower their risk of constipation:

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• High fat meats, including pork, beef, and lamb
• Dairy products, including high fat milk, butter, and cream
• Processed foods, including:
  • Some frozen meals
  • Snacks
  • Pastries
  • Some microwaveable meals
  • Sweets
  • Eggs
  • Chips
  • Fast food

Detailed Look at Foods That Help with Constipation

1. Prunes

Prunes (dried plums) are a well-known remedy for constipation. They are rich in fiber and contain sorbitol, a natural laxative. Sorbitol helps to draw water into the intestines, softening the stool and making it easier to pass. Prunes are also high in antioxidants, which contribute to overall health.

2. Oats

Oats are an excellent source of soluble fiber, which forms a gel-like substance in the digestive tract. This helps to soften the stool and promote regular bowel movements. Oatmeal is a versatile food that can be enjoyed in various ways, such as with fruit, nuts, or seeds.

3. Chia Seeds

Chia seeds are packed with fiber, both soluble and insoluble. When chia seeds come into contact with water, they form a gel, which can help to soften the stool and ease its passage. Chia seeds are also a good source of omega-3 fatty acids and other essential nutrients.

4. Leafy Greens

Leafy greens like spinach, kale, and collard greens are high in fiber and nutrients. They add bulk to the stool and help to promote regular bowel movements. Leafy greens can be incorporated into salads, smoothies, or cooked as a side dish.

5. Yogurt and Kefir

Yogurt and kefir are fermented dairy products that contain probiotics. Probiotics are beneficial bacteria that help to maintain a healthy balance of gut microbiota, which is essential for regular bowel movements. Choose plain, unsweetened varieties to avoid added sugars.

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6. Legumes

Legumes, such as beans, lentils, and peas, are excellent sources of fiber. They add bulk to the stool and promote regular bowel movements. Legumes can be used in soups, stews, salads, or as a side dish.

7. Flaxseeds

Flaxseeds are a good source of fiber and omega-3 fatty acids. They can help to soften the stool and promote regular bowel movements. Flaxseeds can be added to smoothies, yogurt, or baked goods.

Foods That Worsen Constipation

1. Dairy Products

Dairy products, especially those high in fat, can contribute to constipation in some individuals. The high fat content can slow down digestion and harden the stool.

2. Red and Processed Meat

Red and processed meats are often high in fat and low in fiber, which can contribute to constipation. These foods can also slow down digestion and harden the stool.

3. Refined Grains

Refined grains, such as white bread, white rice, and pastries, are low in fiber and can contribute to constipation. These foods are also often high in sugar and unhealthy fats.

4. Fried and Fast Foods

Fried and fast foods are typically high in fat and low in fiber, which can contribute to constipation. These foods can also slow down digestion and harden the stool.

Seven-Day Meal Plan for Constipation Relief

Here’s a seven-day meal plan to try the next time you’re constipated. Also, remember to drink water and other hydrating fluids (unsweetened tea, etc.) throughout the day to help your digestive system adapt. Ask your dietitian for specific serving size recommendations.

Day 1

• Breakfast: Boiled millet (use milk, water, or an unsweetened plant-based alternative) with mixed berries, mixed roasted nuts, and ground cinnamon.
• Lunch: Use a whole-grain wrap to make a roasted chicken wrap with feta cheese and homemade slaw. Make your slaw by grating red cabbage, nappa cabbage, sweet onion, and carrot. Dress with olive oil, white vinegar, salt, ground pepper, and a pinch of cayenne pepper.
• Dinner: Stir-fry with broccoli, green beans, cauliflower, carrot, garlic, ginger, onions, and edamame beans. Season with sesame oil and seeds, green onion, and soy sauce. Serve with brown rice.
• Snacks: Air-pop popcorn dusted with nutritional yeast and chili powder; apple slices with almond butter (garnished with ground flax seed).

Day 2

• Breakfast: Black bean skillet with salsa, avocado, and fresh red onion. Serve with a hard-boiled egg and a slice of toasted whole-grain bread.
• Lunch: Make burritos with whole-grain tortillas, brown rice, grilled shrimp, leftover slaw (from day 1 lunch), and shredded cheddar cheese. Dress with tahini and olive oil.
• Dinner: Grilled steak served with roasted eggplant and acorn squash. On the side, add a salad (shredded kale, cucumber, green onion, sliced almonds, and green peppers) dressed with olive oil and balsamic vinegar.
• Snacks: Plain Greek yogurt with bran flakes, mixed berries, and a few dark chocolate chips; Carrot and celery sticks with hummus.

Day 3

• Breakfast: Blend fiber-rich berries, plain Greek yogurt, chia seeds, hemp hearts, and instant oats to make a high-fiber smoothie bowl. For flavor, add almond butter and a teaspoon of cocoa.
• Lunch: Quinoa bowl with leftover steak, shredded kale, red onion, and diced apple. Add toasted almonds and dress with a simple olive oil and balsamic vinaigrette.
• Dinner: BBQ pork tenderloin (or bake) with a side of grilled asparagus and grainy wheatberry salad (add cucumber, tomato, feta, red onion, olives, and lemon vinaigrette).
• Snacks: Whole-grain crackers with tuna and avocado; Banana with peanut butter (garnished with ground flax seed).

Day 4

• Breakfast: French toast with whole-wheat bread. Decorate with ground flax, mixed nuts, mixed berries, and fresh diced pears.
• Lunch: Roasted ham sandwich with whole-grain bread, hummus spread, romaine lettuce, sprouts, tomatoes, and avocado. Serve with a yogurt cup on the side-top with berries and nuts.
• Dinner: Baked tofu seasoned with Chinese five-spice and ground ginger. Serve over brown rice, adding fresh orange slices, spinach leaves, cilantro, roasted cashews, sesame oil, and edamame beans. Sprinkle sesame seeds on top before eating.
• Snacks: High-fiber Kind nut bar; Raw broccoli and cauliflower with hummus.

Day 5

• Breakfast: Boiled oatmeal with mixed nuts, peaches, walnuts, unsweetened coconut, and ground cinnamon. You can make your oatmeal with milk, plant-based alternatives, or water.
• Lunch: Vegetable bean soup with kidney beans, diced tomatoes, cauliflower, sweet potato (skin-on), onion, garlic, and red pepper. Add low-sodium vegetable stock, almond butter, and harissa spice blend (popular in African cuisine) for flavor, and garnish with fresh cilantro before eating.
• Dinner: Baked salmon filet served with wild rice, sautéed Brussels sprouts with sliced almonds, and fresh tomato and cucumber salad.
• Snacks: Greek yogurt with bran flakes and mixed berries; Whole-grain crackers with cheddar cheese and sliced cucumber.

Day 6

• Breakfast: Whole-wheat muffins made by combining and baking shredded carrot, mixed nuts, ground flax seed, olive oil, egg, and Greek yogurt. For flavor, add ground nutmeg and ginger.
• Lunch: Curried tofu and lentils (stew canned brown lentils, onions, garlic, fresh tomatoes, and spices) served with brown rice and a fresh side salad.
• Dinner: Turkey meatballs served with lentil pasta. Add red tomato sauce, red peppers, onions, garlic, and fresh basil.
• Snacks: Frozen Greek yogurt bark with berries and sunflower seeds (to make, spread Greek yogurt on a lined baking sheet and sprinkle toppings-freeze for two hours before cracking and eating); Roasted edamame beans topped with grated garlic and ginger.

Day 7

• Breakfast: Chia seed pudding with milk (animal or plant-based), diced mango, unsweetened coconut shavings, a small handful of chocolate chips, and mixed nuts (this recipe should be made the night before).
• Lunch: Shredded kale salad with white beans, roasted pecans, blueberries, red onions, and crumbled goat cheese. Dress with a white wine vinaigrette.
• Dinner: Make a bean quesadilla by first warming and mashing pinto beans in a pan. Then, spread the beans on a whole-grain tortilla, add diced onions and tomato, and sprinkle with shredded cheese. Warm in a pan and serve with guacamole, sour cream, and salsa.
• Snacks: Air-popped popcorn dressed with nutritional yeast and paprika; Roasted chickpeas.

Additional Tips for Relieving Constipation

Here are some evidence-based strategies you can try to relieve occasional constipation:

• Complete Regular Activity: Being physically active may relieve constipation by stimulating contractions in your intestines, encouraging the urge to pass a bowel movement. Regular exercise also benefits your overall well-being and has physical and mental health benefits.
• Try Bowel Training: Adults can try bowel training by going to the bathroom at the same time every day. Developing this habit could teach your digestive system how to stay regular. To start bowel training, listen and act when your body needs to go to the bathroom. Don’t postpone pooping, and give yourself plenty of time to pass a bowel movement.
• Increase Your Fiber and Fluid Intake: Fiber helps you go to the bathroom regularly, and our meal plan is rich in foods that can support consistent bowel movements. Some people may find it challenging to eat enough fiber, in which case a dietitian may recommend starting a fiber supplement. In addition to fiber, it’s important to increase your fluid intake as well. This helps keep stool lubricated so that it’s easier to pass.
• Review Any Medications With Your Doctor: Prescription medications can cause constipation and other side effects to your digestive system. If you’re taking any drugs, ask your doctor if they could be contributing to less frequent bowel movements. They may be able to offer alternative drugs or recommend other treatment options to help you go more often.
• Try Over-the-Counter Products: Stool softeners and laxatives can make it easier to go to the bathroom. You don’t need a prescription to use these products, but you should ask your healthcare provider if they’re appropriate for you. A pharmacist can teach you how to use them safely and effectively.

Tips for Meal Preparation

Try these tips to help make meal prepping easier:

• If you dislike chopping, buy precut vegetables or fruits. This will save you time, so you can start cooking sooner.
• Use frozen or canned ingredients when appropriate. They’re often more affordable than fresh alternatives and produce less food waste.
• Try to build a routine by completing your grocery shopping on the same day every week. That will help you keep your fridge and pantry stocked, making it easier to prep meals.
• Similar to grocery shopping, pick a day to prep meals every week. Start small by making a few meals or snacks, and build up to more comprehensive prepping.
• Don’t forget fluids! Fiber is important, but you need to stay hydrated to be regular. Water is a great option, but soups, yogurts, and fruits also offer fluids and should be incorporated into your weekly meal plan.
• Ask your dietitian for simple recipes to make at home. They could also recommend packaged, nutritious snacks that are easy to grab and go (like trail mixes and granola bars).

The Role of Fiber Supplements

It’s best to get fiber from food. But if you can’t eat enough fruits and vegetables to ease your constipation, try foods that contain psyllium seed husk, bran, and methylcellulose. If that’s still not working, then opt for fiber supplements. Examples include psyllium husk, methylcellulose, wheat dextrin, and calcium polycarbophil.

• Psyllium husk: Psyllium is a seed found in India - psyllium husk, the outer layer, is a soluble fiber. To use psyllium husk for constipation, add it to food or mix it with water and drink it. You can find it in the store under common brand names such as GenFiber and Metamucil.
• Methylcellulose: Methylcellulose is another fiber supplement for constipation. It bulks up your stool, making it easier to pass. You can buy methylcellulose in the store under the brand names Citrucel or Fiber Therapy. You can mix it with milk or water and drink.
• Calcium polycarbophil: This fiber supplement for constipation goes by the brand names FiberCon and Equalactin. It works by both firming and softening stool.
• Acacia gum: Acacia gum comes from the dried, powdered tree sap of the Acacia tree in Africa. It’s also called gum arabic or gum acacia. According to one study, acacia gum greatly improved constipation symptoms for patients with irritable bowel syndrome (IBS). You can buy it in the store or online as a powder.

When to Seek Medical Advice

If a person has symptoms of constipation that do not go away, they should speak with their doctor. Being constipated is uncomfortable. If you frequently get backed up (more than once a month), ask your family doctor to assess you. Frequent constipation could be a symptom of other digestive health conditions, like irritable bowel syndrome (IBS). If you have a change in frequency of bowel movements and develop acute constipation, talk to your doctor. The constipation could be a result of an underlying medical condition.

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