The 7 Best Foods for Constipation, According to a Dietitian

Struggling with constipaation is more than just uncomfortable, it's downright awful. The feeling of distention, gas, and bloating while not being able to have a bowel movement causes irritability and stress, which can make constipation worse then we think.

Luckily, there are many ways to get your bowels going through diets and lifestyle changes. Incorporating certain foods into your daily menu can help you to have a bowel movement and help your gut function efficiently. If you're experiencing persistent or severe constipation, it's advisable to consult with a healthcare professional for personalized advice.

What Role Does Nutrition Plays in Relieving Constipation

Nutrition plays a fundamental role in relieving constipation by influencing the composition and movement of the stool through the digestive system. Found in foods like oats, beans, fruits, and vegetables, soluble fiber absorbs water and forms a gel-like substance, softening the stool and making it easier to pass. Present in whole grains, bran, and some vegetables, insoluble fiber adds bulk to the stool, promoting regular bowel movements. Adequate fluid intake is crucial when increasing fiber intake.

Fiber absorbs water, and without enough fluid, it can lead to dry and hard stools. Water and other hydrating beverages help keep the stool soft and easier to pass. Consuming a well-balanced diet that includes a variety of nutrients from fruits, vegetables, whole grains, lean proteins, and healthy fats supports overall digestive function. Eating meals at consistent times can help regulate bowel movements. The body often responds to regular meal patterns by initiating bowel movements around the same time each day.

7 Foods for Constipation

Focusing on incorporating high-fiber fruits, vegetables, and grains, as well as foods rich in prebiotics like fermented foods is a great way to get the ball rolling when you're constipated. Here are some best foods & fruits for the constipation, according to a dietitian.

Plums

Plums are succulent, stone fruit characterized by their smooth skin, vibrant colors, and a sweet-tart flavor profile. Belonging to the Prunus genus, plums come in various varieties, including red, purple, yellow, and black. They are prized for their juicy flesh and small, centrally located pit. Rich in vitamins, minerals, and antioxidants, plums offer numerous health benefits, such as supporting digestion and providing a boost to the immune system. Whether enjoyed fresh, dried as prunes, or incorporated into jams and desserts, plums are a versatile and delicious addition to a balanced diet.

Avocado

Avocado, scientifically known as Persea americana, is a creamy, nutrient-dense fruit celebrated for its unique buttery texture and mild, nutty flavor. Originating from Central America, avocados are now cultivated worldwide. Their distinctive green, leathery skin protects the soft, pale green to yellowish flesh within, which encases a large central seed. Avocados are renowned for their high content of heart-healthy monounsaturated fats, which contribute to their creamy consistency. Additionally, avocados are a rich source of vitamins, particularly vitamin K, vitamin E, vitamin C, and various B vitamins. With their versatility, avocados are commonly used in salads, spreads, sandwiches, and as the main ingredient in the beloved avocado toast.

Oat Bran

Oat bran is the outer layer of the oat groat, the whole oat kernel, which is removed during the milling process to produce refined oats. It is a highly nutritious component known for its rich fiber content, including both soluble and insoluble fibers. Soluble fiber, particularly beta-glucans, is recognized for its cholesterol-lowering properties, while insoluble fiber adds bulk to the stool and aids in digestive health. Oat bran also contains essential nutrients like vitamins, minerals, and antioxidants. Due to its impressive nutritional profile, oat bran is often incorporated into various foods, including cereals, bread, and muffins, offering a heart-healthy and fiber-rich addition to a balanced diet.

Kiwi

Kiwi, also known as kiwifruit or Chinese gooseberry, is a small, fuzzy fruit with vibrant green flesh and tiny black seeds. The scientific name for the most common variety is Actinidia deliciosa. Originally native to China, kiwi is now grown in several countries with suitable climates. The fruit is renowned for its unique combination of sweet and tart flavors, as well as its high nutritional value. Kiwis are an excellent source of vitamin C, vitamin K, vitamin E, dietary fiber, and antioxidants. The brown, fuzzy skin is typically peeled before consumption, revealing the bright green, juicy interior. Kiwi can be enjoyed on its own, added to fruit salads, blended into smoothies, or used to complement both sweet and savory dishes.

Figs

Figs are sweet, tasty ands pear-shaped fruits that belong to the mulberry family. They come from the Ficus tree, and the most common varieties include Ficus carica. Figs have a unique texture, combining chewiness and a slight crunch due to their many tiny seeds. The skin can be smooth or wrinkled, depending on the variety. Figs are rich in dietary fiber, vitamins (such as vitamin A, vitamin K, and several B vitamins), and minerals (including potassium, magnesium, zinc, and copper). They are also a good source of proteins. Figs can be enjoyed fresh or dried, and their sweet, honey-like taste makes them a versatile ingredient in both sweet and savory dishes. Dried figs, often called "nature's candy," are popular snacks, while fresh figs can be used in salads, desserts, or enjoyed on their own.

Flaxseeds

Flaxseeds are also known as linseeds, they are small, brown or golden seeds that comes from the flax plant (Linum usitatissimum). These tiny seeds are a rich source of nutrients and have gained popularity for their health benefits. Flaxseeds are particularly known for their high content of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. They are also rich in dietary fiber, both soluble and insoluble, which contributes to digestive health.

Flaxseeds can be consumed in various forms, including whole seeds, ground flaxseed meal, or flaxseed oil. Ground flaxseeds are often preferred, as grinding makes the nutrients more accessible for digestion. These seeds are commonly added to smoothies, yogurt, cereals, or used as an ingredient in baking. Due to their nutritional profile, flaxseeds are associated with potential health benefits such as heart health, improved digestion, and inflammation reduction.

Kefir

Kefir is almost a fermented milk product that is originated mostly in the Caucasus region. It is made by adding kefir grains, which are a combination of bacteria and yeast cultures, to milk. The fermentation process transforms the milk into a tangy, effervescent beverage with a consistency similar to thin yogurt. Kefir is rich in probiotics, which are beneficial live bacteria that promote a healthy balance of microorganisms in the digestive system.

The probiotics in kefir may contribute to improved gut health, aid in digestion, and boost the immune system. Kefir is also a good source of nutrients, including protein, calcium, and vitamins like B12 and K2. There are variations of kefir, including milk kefir, water kefir (fermented sugar water), and coconut kefir (made from coconut milk).

Kefir is often enjoyed on its own, but it can also be used in smoothies, poured over cereal, or incorporated into recipes. It is important to note that individuals who are lactose intolerant might tolerate kefir better than regular milk because the fermentation process reduces the lactose content. However, people with severe lactose intolerance should exercise caution and choose lactose-free kefir options if needed.

Other Constipation Considerations

• 1.Drink plenity of water. Fluid is the vital factor for regular movements. Aim to drink half of our body weight per day.
• 2.When adding fiber, add more water. If you eat more fibers material and don't increase how much water you drink each day, you could end up more constipated than when you started.
• 3.Get moving. Exercise, walking, running can help get your digestive system moving.
• 4.Try massaging your belly with your fist to promote bowel movement.
• 5.Reduce stress and focus on a routine.