This list of the best foods for constipation can serve as your guide to getting things moving so you can finally poop again.
Everyone dreads the explosive horrors of diarrhea, but the reverse—trouble pooping—can be just as unpleasant. “ Constipation is often the butt of jokes, but for those who live with it, it’s far from funny,” Amy Burkhart, MD, RD, a physician and registered dietitian who specializes in gut health, tells SELF.
Think: “constant discomfort, bloating, pain, and nausea that wears on both body and mind”—since “it can chip away at your confidence and happiness” over time. Not only do you not feel well “when you're carrying all this extra in your belly” , Lisa Ganjhu, DO, a gastroenterologist at NYU Langone Health, tells SELF, but chronic constipation can hurt your overall health in the long term. In fact, it’s been associated with increased risk for a number of conditions, including cardiovascular disease and colorectal cancer. But it’s not all doom and gloom: For many people, basic changes like incorporating the best foods for constipation “can make a big difference,” Dr. Burkhart says. So, how exactly should you switch up your diet to ward off your symptoms ? Read on to discover nine of the best doctor-recommended constipation-fighting foods out there. Why do these foods aid in, ahem, clearing out the pipes? Most of these foods have one thing in common: their robust fiber content, which helps in a few ways, according to Dr. Burkhart. For one, fiber “adds bulk to the stool, softens it, and makes it easier to pass,” she says. But on top of that, it also feeds the good bacteria in your gut. When these bacteria break down that fiber, “they produce short-chain fatty acids that reduce inflammation and help your gut work more efficiently,” she says. Between these two processes, fiber basically “enhances your gut motility so you poop,” Dr. Ganjhu says. Of all foods, fruits and vegetables tend to be particularly rich in fiber, so you’ll see plenty of those represented in our list. What’s more, they also tend to be packed with water—another feature that “helps move things along,” according to Dr. Burkhart . Here are some foods that can help fight constipation, in no particular order. 1. Legumes Beans in particular are an excellent source of fiber, according to Dr. Burkhart. Black beans and pinto beans, for example, pack around eight grams of fiber per half-cup each, according to the USDA. Meanwhile, that same amount of chickpeas clocks in at over six grams. 2. Chia seeds The definition of small but mighty, these tiny little seeds will introduce an impressive fiber punch into any salad, smoothie, breakfast bowl, or chia pudding—to the tune of around four grams per tablespoon, to be specific. 3. Raspberries Generally speaking, berries are fiber-rich for their size, but raspberries shoot right to the top of the list at eight grams per cup. If you want or need an alternative, blackberries aren’t far behind. 4. Prunes Famous for their Drano-like ability to clear out the pipes, prunes are commonly invoked in the constipation conversation—and their reputation is well-deserved, according to Dr. Ganjhu. In addition to their fiber content , they’re also high in a second compound “that helps you go as well,” Dr. Ganjhu says: a particular type of sugar alcohol known as sorbitol. Your digestive system has trouble breaking down sorbitol molecules, so when they reach the colon, your body naturally rushes to expel them—a reaction that can result in a bowel movement. Thanks in large part to this combo, prunes are awash in poop-promoting nutrients, distinguishing them as a uniquely powerful natural constipation remedy. 5. Avocados While prunes may not be everyone’s cup of tea, avocados have a mild taste and distinctively creamy texture that makes them hard to dislike—especially since they also carry major nutritional benefits, like 10 grams of fiber per cup . 6. Apples If you’re clogged up, the old adage “an apple a day…” can offer some helpful advice. Like prunes, apples are abundant in both fiber and sorbitol, priming them to treat those pesky backlogs—and also like prunes, they even come in juice form if you don’t feel like eating whole fruit. That said, it’s really best to enjoy your apples whole if possible: Juices lack fiber due to the nature of the juicing process. For an even more powerful punch, keep the skin on: One medium-sized apple contains around five grams of fiber that way. 7. Pears The fiber-sorbitol dream team strikes again: Pears are also an especially potent source of the duo. Fiber-wise, they’re even superior to apples, at around six grams per medium-sized fruit. 8. Whole grains You probably think of bread as heavy on carbs and, well, light on everything else, but that’s not necessarily true when it comes to the whole-grain stuff. Just one slice of 100% whole-wheat bread delivers a respectable three grams of fiber, for example, so these kinds of products can be “very helpful” for constipation, too, Dr. Ganjhu says. Try to choose the least processed option possible, according to Dr. Ganjhu. Look out for items billed as “100% whole-wheat” and “whole-grain” specifically—and be wary of potentially deceptive terms like “wheat” or “multigrain.” Finally, keep in mind that add-ins like nuts and seeds will also bestow an extra fiber boost. 9. Fermented foods Fiber may be important for treating constipation, but it’s not necessarily the be-all and end-all. Fermented foods and beverages like kefir, kimchi, yogurt, buttermilk, sauerkraut, and kombucha can also come in handy because they’re rich in probiotics, the gut bacteria we mentioned above. Basically, they introduce new ones into your gut, balancing the overall microbiome . Because of this, they’re excellent for constipation across the board even though some types may not be high in fiber. Here’s how to eat these constipation-fighting foods for the biggest bang for your buck. “The key is to start slowly,” Dr. Burkhart says. Loading up on fiber all at once can cause GI issues if your body’s not used to it, so taking a gradual approach “helps minimize gas and bloating as your fiber intake goes up.” If your current diet doesn’t contain much fiber, start off by adding in a food that provides around three to five grams, according to Dr. Burkhart. You still might notice some gas or mild discomfort at first, Dr. Burkhart says, but these should subside within a week as your digestive system adjusts to the fiber boost. If you find the discomfort is interfering with your daily activities, though, you can always temporarily cut back to around two grams. From that point, you’ll want to increase your fiber intake in small increments until you’re hitting the recommended daily goal, according to Dr. Burkhart—25 grams per day for women ages 19 to 50, and 38 grams per day for men in the same age group. Just keep in mind that range is meant as a general guideline, not an individualized one. Ultimately, the “ideal” amount “depends on the food and the person,” Dr. Burkhart says. “Everyone’s body responds differently.” Importantly, you also need to drink more water as you level up, according to Dr. Burkhart. Fiber absorbs water as it’s digested, so staying adequately hydrated is necessary to prevent dehydration from potentially toughening up your poop and making your constipation worse. Basically, “it just makes it easier to evacuate it,” Dr. Ganjhu says. Drink an extra two to four glasses of fluid per day on top of the daily recommended amount Now for the million-dollar question: How fast can you expect relief?! Unfortunately, we don’t have a definitive answer for you—the timeline “varies from person to person,” Dr. Burkhart says—but many people will start to notice some positive changes in a day or two. However, don’t drop the regimen at the first sign of improvement: “It may take several weeks of routine and diet changes to have the full effect, so be patient but persistent,” Dr. Burkhart says. In addition to eating more fiber and drinking more water, be mindful of other lifestyle factors that could affect constipation, like exercise, stress level, and even meal regularity , according to Dr. Burhart. “Most people don’t know that the gut has its own circadian rhythm. It likes routine,” Dr. Burkhart says. Meanwhile, physical activity speeds up the digestive process, and physical or emotional strain can trigger the release of disruptive hormones like adrenaline and cortisol. Incorporating more fiber into your diet should make your bathroom trips less fraught, but if you’re still struggling to go after trying it, you may want to loop in the pros. To ensure everything’s shipshape , “it’s a good idea to see a healthcare professional” if you don’t see a change within three to four weeks of making lifestyle adjustments, Dr. Burkhart says. “Some things take time to get better, but if you’re not seeing progress within that period, don’t hesitate to get help.” Related: WTF Is a ‘Ghost Poop’ and Why Is It Such a Strong Indicator of Your Gut Health? Is It Better for My Poop to Float or Sink? How Bad Is It to Hold in Your Poop? Get more of SELF’s great nutrition coverage delivered right to your inbox—for free.
United States Latest News, United States Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
Woman's Colon Cancer Symptoms At 27 Dismissed As ConstipationA. Pawlowski is a TODAY health reporter focusing on health news and features. Previously, she was a writer, producer and editor at CNN.
Read more »
Why constipation isn’t just painful, but can lead to serious diseaseIncreasing evidence suggests chronic constipation can be a causal factor in illnesses including cardiovascular disease and cognitive impairment. So what can you do to get moving again?
Read more »
Americans consume more than half of their calories from ultra-processed foods: CDCChildren consumed more calories from ultra-processed foods than adults.
Read more »
Americans get more than half their calories from ultraprocessed foods, CDC report saysA new federal report finds that most Americans get more than half their calories from ultraprocessed foods.
Read more »
Americans get more than half their calories from ultra-processed foods, CDC report saysA new federal report finds that most Americans get more than half their calories from ultra-processed foods.
Read more »
Doctors Say These Are the 4 Best Supplements for ConstipationBest Life is your one-stop destination for timely and research-backed lifestyle & wellness news and advice so you can live your best and healthiest life.
Read more »