Constipation is common. The National Institutes of Health estimate that 16 percent of all adults and one-third of adults over 60 struggle with constipation.
Technically speaking, constipation is defined as having three or fewer bowel movements per week. Often those bowel movements are associated with straining, pain, or discomfort, and the stool itself may be hard to pass or dry.
If you struggle with chronic constipation, talk to your healthcare provider or registered dietitian to determine the root cause. In the meantime, consider adding these six foods to your plate that may help you manage your constipation.
Flaxseeds are a good source of soluble and insoluble fiber, both of which promote regular bowel movements in different ways.
Studies assessing the effects of daily flax consumption also report improvements in bowel movement frequency as well as stool consistency.
Choose ground flaxseeds over whole flaxseeds. Whole flaxseeds are harder to digest and less effective.
Kiwi
Reach for a couple of kiwis if you’re feeling constipated. It may feel funny if you usually scoop out the fruit, but consuming the kiwis' skins will bump up its fiber content even further.
Eating two kiwis daily can help promote regular bowel movements, even in people diagnosed with constipation-predominant irritable bowel syndrome (IBS-C). The tropical fruit seems to support regularity thanks to its ability to bulk up the stool, speed up intestinal transit time, and relax the muscles of the colon. An enzyme in kiwi, called actinidin, also supports the steady movement of contents through the GI tract.
If you’ve ever eaten chia seed pudding, you’ve seen gel-forming fiber in action. When chia seeds are combined with a liquid like milk, they quickly form a thick gel. The seeds’ gel-forming fibers are exactly what make them so helpful for constipation: they absorb water and add mass to the stool, making it easier to pass.
Best of all, a little goes a long way when it comes to chia. Just two tablespoons of chia seeds can provide up to 10 grams (g) of dietary fiber, or about one-third of your daily fiber needs.
Oats
Oats and oat bran are also good sources of soluble fiber, which helps hydrate and soften stool to make bowel movements easier.
Avoid eating wheat bran if you struggle with constipation. The ingredient has actually been found to worsen constipation.Instead, heat up a bowl of oatmeal with blueberries and chia seeds for an ultra high-fiber start to the day.
Your grandmother was onto something. Prunes and prune juice are a hallmark of constipation treatment and for good reason.
Not only do prunes deliver fiber but the dried fruits are also a good source of sorbitol. Sorbitol is a naturally occurring sugar alcohol that has laxative properties.While prune juice doesn't deliver fiber, it still contains the sorbitol that can help stimulate bowel movements.
Just beware that a little goes a long way when it comes to prunes, particularly in people sensitive to FODMAPs like sorbitol. For some, consuming too many prunes or drinking a large quantity of prune juice may induce uncomfortable bloating or diarrhea.
Start by eating three to five prunes or sipping on ½ cup of prune juice after dinner to see if this helps bring on a bowel movement the next morning.
Coffee
Coffee is a not-so-secret weapon for constipation management. There are likely a few different reasons why coffee supports regularity.
The caffeine that's naturally present in coffee stimulates muscle contractions throughout the digestive tract that help move contents along. Drinking coffee also stimulates the production of hormones that support digestion, like gastrin in the stomach and cholecystokinin (or CCK) in the small intestine.
Warm beverages, such as a hot cup of coffee, may also speed up the movement of stool through the GI tract simply due to their higher temps.
It’s important to note that there's considerable variability when it comes to 'normal' bowel patterns.
For example, some people may normally have three bowel movements a day, in which case only going five times in one week may feel like constipation for them. On the flip side, others may normally have bowel movements just three times a week, but experience no bloating or discomfort when passing stool. Everyone’s baseline for bowel movements is unique.
While it’s true that diet can play a major role in managing constipation, irregular bowel movements may also be due to other factors. Travel, certain medications, health conditions, and structural issues like pelvic floor muscle dysfunction can all contribute to constipation. If your irregular bowel movements are due to one of these causes, simply modifying your dietary fiber intake may not be the solution.
12 Natural Remedies for Constipation Relief
How Diet Can Affect Constipation
If you deal with constipation, you’ve likely been told to eat more dietary fiber. Fiber is an indigestible carbohydrate found in plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. The body can’t break down fiber, so the plant substance moves through the gastrointestinal (GI) tract undigested.
Different forms of fiber play different roles in digestion. For example, soluble fiber is a type of fiber that forms a viscous gel in the GI tract, which can make stools easier to pass. Another form, called insoluble fiber, can add bulk to stool and speed up its transit through the body.
Unfortunately more than 90% of American adults don’t meet the daily recommendations for fiber intake.Those recommendations encourage between 25-38 g of dietary fiber every day.
Every person has their own sweet spot as far as the ideal amount of daily fiber needed for regular bowel movements. But it's safe to say many Americans fall short on consuming enough fiber to fend off constipation.
Constipation is common but that doesn’t mean it’s straightforward. Here are some important considerations when it comes to managing constipation.
Identify the Cause of Your Constipation
As previously mentioned, more fiber isn’t always the solution for constipation. The best treatment for your constipation will depend on its root cause.
For example, if you're constipated because of pelvic floor muscle dysfunction, working with a physical therapist who specializes in this area will likely be more helpful than significantly increasing your fiber intake.
Similarly, if you're taking a medication or supplement that's causing you to have less frequent bowel movements, talk to your physician about potentially modifying the drug or dosage before significantly altering your diet.
Gradually Increase Your Fiber Intake
If a low-fiber diet is indeed causing your constipation, work on gradually increasing your fiber intake by adding in new plant foods every few days.
If you’re not accustomed to consuming dietary fiber, loading your plate with the indigestible carbohydrates can actually cause uncomfortable GI symptoms, including painful gas, diarrhea, cramps, and bloating, so be sure to go slow when starting out.
Don’t Forget to Hydrate
Adequate hydration is critical when increasing your fiber intake. Fluids help move things through your system and can also assist in softening the stool so it leaves the body easier.
General guidelines for hydration are 11.5 cups per day for adult women and 15.5 cups per day for adult men. These goals include fluids consumed from whole foods like fruits and vegetables, as well as standard drinks.
Daily water needs are subject to change depending on factors like one's age, physical activity levels, and health conditions.
Health Benefits of Drinking Water
Eat Consistently
Eating consistently throughout the day sends messages to your body to keep things moving. That’s in part thanks to the gastrocolic reflex, a fancy term that describes how your intestines naturally contract after meals. When you eat, the gastrocolic reflex kicks in to help move food down the GI tract towards the rectum so it can be excreted.
Skipping meals or going extended periods of time without eating any food may interfere with this reflex and in turn worsen constipation. That doesn’t mean you should graze or snack all day, though.
Instead, try to eat a balanced breakfast within an hour or so of waking up. This is important because the gastrocolic reflex is particularly active in the morning.
Keep Moving
Physical activity is another key component of constipation management. Exercise can encourage and accelerate the movement of contents through the GI tract.
Going for a short walk after meals is a great way to encourage healthy digestion.
When to Contact a Healthcare Provider
Any ongoing digestive discomfort warrants a call to your healthcare provider. No matter whether you’re suddenly experiencing constipation or have been dealing with irregularity for years, it’s worth checking in with a professional to determine the root cause of your constipation and identify safe strategies for relief.
Work with credentialed experts like a gastroenterologist and a registered dietitian who can provide you with a personalized, evidence-based plan based on your individual symptoms, health history, and dietary preferences.
Chronic constipation can be incredibly uncomfortable. While diet isn’t always the culprit, certain foods can help improve bowel regularity.
Foods like chia seeds and oats that contain dietary fiber can be particularly helpful for managing constipation in some people. Exercising regularly and drinking enough water every day are also key for healthy digestion.
If you’re struggling with ongoing or painful constipation, work with a healthcare provider to determine the root cause of your irregular bowel movements and find a personalized treatment plan for you.
