Good sources of fiber are whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas fruits, such as berries, apples with the skin on, oranges, and pears vegetables, such as carrots, broccoli, green peas, and collard greens nuts, such as almonds, peanuts, and pecans Plenty of water You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better.
Talk with a health care professional to plan meals with the right amount of fiber for you. To help prevent or relieve constipation, avoid foods with little to no fiber, such as chips fast food meat prepared foods, such as some frozen meals and snack foods processed foods, such as hot dogs or some microwavable dinners References.
Previous: Treatment. In a study , researchers investigated the use of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus , and Bifidobacterium lactis to treat constipation. The researchers found that eating milliliters of this yogurt each morning for 2 weeks shortened the time it took waste to move through the bowels in people with chronic constipation.
Most beans, lentils, chickpeas, and peas are very high in fiber, which is a nutrient that promotes good digestion and reduces constipation. A study found that grams g of cooked pulses provides around 26 percent of the daily fiber intake recommended in the U. A g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as potassium , folate , zinc, and vitamin B6.
Clear soups are nutritious and easy to digest. They also add moisture to hard, dense stools, which can soften them, making them easier to pass. Prunes and prune juice are a time-tested home remedy for constipation in many parts of the world.
Prunes contain a lot of fiber, a nutrient known to ease and speed up bowel movements. Prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits. A review concluded that eating prunes may increase the frequency of bowel movements and improve stool consistency in people with constipation.
In most of the studies included in the review, the participants ate g of prunes daily, or about 10 prunes. Wheat bran is another popular home remedy for constipation. It is rich in insoluble fiber, which can speed up the flow of materials through the intestines. A study found that eating a breakfast cereal containing wheat bran every day for 2 weeks improved bowel function and reduced constipation in healthy women who did not usually eat much fiber. Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.
In a study , healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for 4 weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements. Drink water throughout your day. You will know that you are drinking enough if your urine is clear. When you have constipation, remember that foods that come from plants are your best choices to help get things moving.
Be sure to drink four to six glasses of liquids per day and to be physically active as well. While laxatives and stool softeners can definitely help ease constipation symptoms, they should never be used for longer than two weeks. Constipation is ultimately caused by stools that move too slowly through the digestive tract. There are many reasons for this, some of the most common of which include:. High-fiber foods including vegetables, fruits, dried fruits, beans, whole grains, nuts, and seeds can not only help relieve constipation but keep you regular if you are prone to chronic constipation.
It is also important to drink plenty of fluids to avoid dehydration. Avoid low-fiber foods that are harder to digest, including red meats, dairy products, processed foods, and anything made with refined flour like white bread. You should also steer clear of fried foods. In addition to diet, exercise can help stimulate the bowels and move stools faster through the digestive tract.
Over-the-counter fiber supplements can also help. Gas pain? Stool issues? Sign up for the best tips to take care of your stomach. Bae, SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. Specific foods can reduce symptoms of irritable bowel syndrome and functional constipation: a review.
BioPsychoSocial Med. Aliment Pharmacol Ther. The role of fiber supplementation in the treatment of irritable bowel syndrome. Updated May Department of Agriculture. Why is it important to eat grains, especially whole grains? Multiple food hypersensitivity as a cause of refractory chronic constipation in adults. Scand J Gastroenterol. Shojaii A, Abdollahi Fard M. Review of pharmacological properties and chemical constituents of pimpinella anisum. ISRN Pharmaceutics. Ros, E. Health benefits of nut consumption.
Soltanian N, Janghorbani M. A randomized trial of the effects of flaxseed to manage constipation, weight, glycemia, and lipids in constipated patients with type 2 diabetes. Nutr Metab Lond. The heart of the artichoke can be scooped out and cut into pieces. Artichokes are packed with prebiotics like inulin, which can increase the amount of beneficial bacteria in the gut to increase stool frequency and consistency.
It contains a compound known as sennoside A, more commonly known as Senna, a popular herbal laxative 43 , A study in rats found that sennoside A from rhubarb works by decreasing levels of aquaporin 3, a protein that regulates the movement of water in the intestines A lower level of aquaporin 3 means less water is moved from the colon back into the bloodstream, leaving stools softer and promoting bowel movements.
Furthermore, 1 cup grams of rhubarb contains 2. The leaves of the rhubarb plant cannot be eaten, but the stalks can be sliced and boiled. Rhubarb has a tart flavor and is often sweetened and added to pies, tarts, and crumbles. It can also be added to oats or muesli for a fiber-rich breakfast. Rhubarb is high in fiber and contains sennoside A, a compound that helps soften stools and promote bowel movements.
One medium sweet potato about grams contains 3. Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin Insoluble fiber can aid bowel movements by adding bulk and weight to stools One study looked at the effects of eating sweet potato on people undergoing chemotherapy, which can cause constipation After just 4 days of eating 7 ounces grams of sweet potato per day, participants experienced improved symptoms of constipation and reported less straining and discomfort compared with the control group Sweet potato can be roasted, steamed, boiled, or mashed.
It can also be used in any recipe that calls for regular potatoes. Sweet potatoes are a great source of insoluble fiber, which can add bulk to stools to prevent constipation. Beans, peas, and lentils — also known as pulses — are one of the cheapest, fiber-packed food groups you can include in your diet. For example, 1 cup grams of cooked navy beans, the type used for baked beans, contains a whopping Furthermore, in just one-half cup 99 grams of cooked lentils, there are 7.
Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage 49 , To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads, or adding them into ground-meat dishes for extra bulk and taste.
Pulses such as beans, peas, and lentils contain both soluble and insoluble fiber, which can help soften and add bulk to the stool. Chia seeds are one of the most fiber-dense foods available. Just 1 ounce 28 grams of chia seeds contains 9.
When chia comes into contact with water, it forms a gel. In the gut, this can help soften stools and make them easier to pass Chia seeds are very versatile and can be added to many foods, considerably boosting the fiber content without too much effort. They work perfectly sprinkled onto cereal, oats, or yogurt. You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods, or desserts.
Chia seeds are loaded with soluble fiber, which forms a gel-like consistency in the digestive tract to soften and ease stool passage. Flaxseeds have been used for centuries as a traditional remedy for constipation, thanks to their natural laxative effects In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid Just 1 tablespoon 9 grams of whole flaxseeds contains 2.
One study in mice found that those fed a flaxseed-supplemented diet had shortened small intestinal transit time and increased stool weight and frequency The researchers suggested that insoluble fiber acts like a sponge in the large intestine, retaining water, increasing bulk, and softening the stool.
Meanwhile, the soluble fiber promotes bacterial growth, adding mass to stools Additionally, short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements However, not everyone should use flaxseed. Pregnant and lactating women are often advised to exercise caution when using flaxseed, although more research is needed
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