Constipation is a common condition that can affect people of all ages. It means that you are not emptying your bowels of poo (medically known as stools) regularly or not at all. Regularity means anything from three times a day to three times a week. Constipation causes your stools to become hard and lumpy and can be large or small.
This article explores diet for constipation, including which foods to include and which to consider limiting. It also discusses when to speak with a doctor.
What to Eat with 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. Most adults should aim to eat 22-34g of fiber daily to prevent constipation.
Fiber is the part of fruits, vegetables, and grains not digested by your body. A low-fiber diet limits these foods in the diet. A low-fiber diet may be recommended for a number of conditions or situations, such as narrowing of the bowel or undergoing treatment that damages or irritates your digestive system. Low-fiber diets are usually temporary. The ability to digest food varies from person to person. A healthcare professional may recommend a diet that is more or less limited depending on the reasons it is being used.
Fiber-Rich Foods
Some fiber-rich foods you can add to meals and snacks are:
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- Fruits, such as berries, apples (skin on), oranges, pears, prunes, cherries, and kiwis.
- Vegetables, including carrots, broccoli, cabbage, collard greens, kale, Brussels sprouts, artichokes, cauliflower, and spinach.
- Nuts, like peanuts, cashews, walnuts, pecans, pistachios, and almonds.
- Seeds, including sunflower, pumpkin, chia, and flax.
- Whole-grains, such as popcorn, quinoa, bulgar, teff, millet, oats, and bran flakes.
- Beans and legumes, including chickpeas, black beans, kidney beans, and lentils.
You can add many other fiber-rich foods to your meals-ask your dietitian for more personalized recommendations.
Soluble vs. Insoluble Fiber
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.
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, and peas. The soluble fibre acts a probiotic helping to promote the growth of ‘good’ bacteria in your bowel.
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, and nuts. The advantage of this type of fibre is it adds bulk to your stool making it larger. Then with the peristalsis movements of your bowel, your stool will be softer and easier to pass easily and regularly.
The DGA recommends that adults consume about 22-34 grams of fiber a day, depending on their age and sex. 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.
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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
There’s no hard-and-fast rule for how much water you need to drink each day. But try to drink 8 to 10 cups (2 L to 2.5 L) every day. Small amounts of natural fruit juices like apple, pear, and prune juice can help with constipation, especially in children. To drink more water throughout the day, try adding a little fruit for flavor. Or try carrying a water bottle with you. Drink water at meals, and ask for it if you’re out at a restaurant.
Foods to Limit
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:
- 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, chips
- eggs
- fast food
Probiotics and Prebiotics
Yes, probiotics - and prebiotics - can help prevent and relieve constipation. Probiotics are foods or supplements that contain live bacteria. These bacteria are part of the normal makeup of a healthy body. Probiotics help constipation by increasing how quickly stool moves through the gut and making the intestines contract more. Probiotic-rich foods include:
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- Yogurt
- Kefir
- Fermented vegetables, like sauerkraut and kimchi
Meanwhile, prebiotics are foods or supplements (usually fiber) that help “good” gut bacteria flourish. Prebiotic foods include:
- Garlic
- Seaweed
- Chicory root
Good to know: While probiotics can help you poop, sometimes they cause constipation when you first start taking them. This symptom is usually temporary.
Meal Plan for Constipation
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.
How to Relieve Constipation
Here are some evidence-based strategies you can try to relieve occasional constipation. However, 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).
- 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. Laxatives are a type of medication that can treat constipation. Docusate Sodium: starting with 1 tablet twice a day. Macrogol: starting with 1 sachet twice a day, this can be increased with specialist advice from the team.
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).
When to See a Healthcare Professional
Call a healthcare professional if you:
- See blood in your stool
- Have abdominal pain or vomiting
- Notice a sudden or significant change in your regular bowel habits
A healthcare professional can help you explore possible causes and offer suggestions for treatment.