Last updated on : 12 Jul, 2025
Read time : 5 min
It often begins with a sluggish, uncomfortable feeling. Maybe your stomach feels heavy, you’re bloated, or you haven’t had a proper bowel movement in days. You wait for it to pass—but it doesn’t. What you’re dealing with is something many face quietly: constipation.
And you are not alone. According to a survey done by Abbott, about 22% Indian adults suffer from constipation.1
Constipation refers to infrequent, difficult, or incomplete bowel movements. Most people experience it occasionally, but chronic constipation can impact your quality of life. While bowel habits vary, going less than three times a week, or passing dry, hard, or lumpy stools, are common signs. Dehydration, bad food habits, medicines, illness (physical or mental), or diseases of the nervous system could be some causes of constipation. However, certain foods can help with constipation by increasing size, softening the stool, decreasingtransit time, and boosting frequency.
Constipation manifests as:
Abdominal pain, bloating, or crampingHere is a quick list of high-fibre foods that help with constipation. Keep on reading to learn more about how these foods help you with constipation in more detail.
Foods to help constipation:
Everyone’s bowels react differently to different diets, but the following nutritious, natural foods can help alleviate constipation :
Whole-grain bread, cereals, and pasta are the way to go. Whole grains retain the bran and germ, which are rich in fibre. Wheat bran, in particular, has a well-documented laxative effect and helps speed up colonic transit.
Do not forget to include legumes like beans and lentils in your diet. Chickpeas, black beans, and lentils don’t just provide fibre—they also support healthy gut microbiota and reduce inflammation in the colon.
The recommended daily fibre intake is:
Soluble fibre sources:
Insoluble fibre sources:
Constipation is often preventable and treatable with dietary changes. Incorporating high-fibre foods, staying hydrated, and getting regular physical activity are simple and effective strategies. Foods like prunes, kiwis, legumes, and whole grains can dramatically improve your bowel regularity.
If constipation persists despite dietary changes, consult a healthcare provider to rule out underlying conditions.
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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