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7 foods and drinks that can relieve constipation, according to nutritionists

7 foods and drinks that can relieve constipation, according to nutritionists

Ava English,Samantha Cassetty

The best foods for constipation are high in fiber — like flaxseeds, chia seeds, prunes, and whole grains.
To relieve constipation, you should also drink plenty of water and maybe even a cup or two of coffee.
If you are constipated, avoid eating dairy, red meat, and fatty or fried foods as this can worsen symptoms.

Constipation occurs when someone has fewer than three bowel movements per week. It is fairly common, affecting around 20% of the North American population. Symptoms include hard stools, straining to move your bowels, or feeling backed up.

If you experience chronic constipation, you may need to seek medical help, but many people can relieve symptoms with dietary changes. Here are some foods that help with constipation:

1. Prunes

Prunes, which are dried plums, relieve constipation because they contain a natural laxative called sorbitol. Sorbitol is a type of sugar found in plants. Of the total sugar content in prunes, around 28% is from sorbitol.

Prunes are also high in both soluble and insoluble fiber. Both types of fiber are important for normal digestion and improving constipation:

Insoluble fiber speeds up the digestive process, preventing back-ups.
Soluble fiber gives stools bulk, making it easier to pass.

On average, there is about 6 grams of fiber per 100 grams of prunes. This is four times higher than the fiber content in fresh plums.

2. Pulses

Pulses are legumes, beans, and peas, which are packed with fiber, making them a great choice for easing constipation. Common types of pulses include:

Beans
Chickpeas
Lentils
Peas

Legumes help reduce constipation due to their high fiber and resistant starch content. Resistant starches are digested slower than simple starches like rice and potatoes. These starches function much like fiber in helping to improve digestion.

3. Coffee

Coffee triggers several reactions in the gut that help move your digestion along, like:

Contracting intestinal muscles like the colon
Producing gastrin, a stomach acid that increases the movement of food
Increasing CCK, a hormone that helps digest fat

However, consuming too much coffee and caffeine increases your risk of dehydration, which exacerbates constipation. For this reason, make sure to drink plenty of water while consuming caffeine.

4. Water

Staying hydrated can help make your stools softer and easier to pass, says Abby Langer, RD a registered dietitian based in Toronto, Canada.

"Because fiber adds bulk to the stool, the water helps soften it and balances how it moves through your digestive system," says Langer.

You should aim to drink 3.7 liters of water per day if you're a male and a 2.7 if female, and consume 35 grams of fiber from foods per day.

5. Whole grains

Whole grains are considered healthy alternatives to processed, refined grains. Common grain products include bread, pasta, and cereal.

Unlike refined grains, whole grains retain all of the parts of the grain kernel - which are loaded with nutrients like fiber. For example, whole grain-whole wheat flour has 10 to 12 grams of fiber per 100 grams, whereas refined-white flour only has two to three grams of fiber per 100 grams.

The following whole grains have an extremely high fiber percentage:

Bulgar wheat is 18.3% fiber
Barley is 17.3% fiber
Rye is 15.1% fiber

6. Flaxseeds and chia seeds

Flaxseeds and chia seeds are tiny seeds loaded with fiber:

Flaxseeds: 2 grams of fiber per tablespoon
Chia seeds: 5.5 grams of fiber per tablespoon

A small 2019 study compared the effects of supplementing flaxseeds, psyllium (which is a laxative), or a placebo on managing constipation in patients with type 2 diabetes. They found that both flaxseeds and psyllium decreased symptoms of constipation.

Opt for ground flaxseeds, as they are easier to digest. You can incorporate ground flaxseeds or chia seeds into your diet by sprinkling them onto salads, baked goods, oatmeal, or smoothies.

7. Probiotics

Probiotics are live bacteria found in some foods, drinks, and supplements that may help with digestive issues. Foods containing probiotics include:

Yogurt
Kefir
Sauerkraut
Pickles

The "good bacteria" in probiotics support your immune system, aid in digestion, and keep "bad bacteria" out. There are many types of probiotics and consuming a variety is important for gut health, says Kelly Jones MS, RD, CSSD, a registered dietitian based in Newton, Pennsylvania.

A small 2012 study in pregnant women over the age of 18 found administering a mixture of probiotics over the course of four weeks reduced constipation.

"I recommend those with chronic constipation consult a gastroenterologist, or at the very least choose a probiotic with a variety of strains, around six to ten, from a reputable brand," says Jones.

Foods to avoid while constipated

Relieving constipation isn't always about adding new foods to your diet. Instead, you may want to limit or avoid foods as well, like:

Dairy
Fried or fast food
Red meat

Consuming fiber on a regular basis keeps things moving, but eating too many fiber-rich foods may make matters worse. Eating more than 70 grams of fiber per day and not drinking enough water can cause gastrointestinal issues like constipation, bloating, gas, or diarrhea.

When to see a doctor

Langer recommends seeking medical help if you are experiencing symptoms of constipation for three consecutive months. "At this point, it is considered chronic and it's time to seek medical help," she says.

According to Jones, constipation may also be a sign of other underlying medical issues like:

Irritable bowel syndrome (IBS)
Pelvic floor disorder
Inflammatory bowel disease

You should also immediately seek medical help if you are experiencing constipation and notice blood in your stool, as this may be an indicator of a more serious medical problem such as anal or colon cancer.

Insider's takeaway

Staying hydrated and eating foods high in fiber can help reduce constipation. However, constipation can be difficult to solve on your own or may be a sign of an underlying health condition.

Therefore, talk with a healthcare professional if symptoms persist for three months. Also, if you think certain foods might be contributing to your constipation, consult a dietitian before you cut things out of your diet.