Top 20 Foods That Help Relieve Constipation

Constipation is a common digestive problem that affects millions of adults. It occurs when bowel movements become infrequent, hard, or difficult to pass. Occasional constipation is regular, but chronic cases can impact comfort and overall quality of life [4].

Common signs include:

• Fewer than three bowel movements per week
• Dry or lumpy stools
• Straining during bowel movements
• Feeling of incomplete evacuation
• Bloating or abdominal cramping

Several factors can contribute to constipation, such as dehydration, low-fibre diets, certain medications, lack of physical activity, or underlying health issues. In India, about 22% of adults experience constipation [5].

The good news is that dietary choices play a key role in relieving constipation naturally. Fibre-rich foods can add bulk to stools, soften them, and speed up intestinal transit, making bowel movements easier and more regular while supporting overall gut health [6], [7].

Foods to Help Constipation: Soluble vs. Insoluble Fibre

Constipation can often be improved with a diet rich in fibre. Fibre is of two main types, each working differently to support digestion [7]:

1. Soluble Fibre

• Function: Absorbs water to form a gel-like substance, softening stools and slowing digestion for smoother passage [7].
• Benefits: Helps regulate bowel movements, supports healthy gut bacteria, and prevents constipation.

Foods Rich in Soluble Fibre:

1. Prunes: Contain fibre and sorbitol, a natural laxative that draws water into the intestines [2].
2. Kiwis: Provide fibre and actinidin, an enzyme that improves gut motility [2].
3. Apples: Rich in pectin (a form of soluble fibre), which softens stools and promotes regular bowel movements [2].
4. Pears: Soluble fibre, along with sorbitol, helps draw water into stools, making them easier to pass.
5. Raspberries: High in fibre and antioxidants, they support overall digestive health.
6. Oats / Oat Bran: Soluble fibre improves stool consistency and supports smooth digestion [2].
7. Lentils: Contain soluble fibre that helps soften stools and reduce transit time.
8. Chickpeas: Fibre-rich legume that supports regular bowel movements.

2. Insoluble Fibre

• Function: Adds bulk to the stool and accelerates movement through the digestive tract [7].
• Benefits: Reduces transit time, prevents stool hardening, and promotes regular bowel movements.

Foods Rich in Insoluble Fibre:

1. Broccoli: High in fibre and sulforaphane, aiding gut detox and stool bulk.
2. Sweet Potatoes (with skin): Insoluble fibre adds bulk; soluble fibre softens stools.
3. Carrots: Fibre-rich vegetables supporting smooth digestion.
4. Leafy Greens (Spinach, Kale): Provide fibre and high water content for regularity.
5. Artichokes: Contain prebiotic fibre (inulin) that nourishes healthy gut bacteria [1].
6. Wheat Bran: Insoluble fibre that significantly speeds up colonic transit and eases constipation [2].
7. Whole-Grain Bread & Pasta: Retain bran and germ for bulk-forming fibre.
8. Brown Rice: Adds bulk to stool and supports regular digestion.
9. Black Beans: Insoluble fibre stimulates bowel movement.
10. Kidney Beans: Provide bulk and soluble fibre for smoother stools.
11. Flaxseeds: Insoluble fibre absorbs water, making stools softer [7].
12. Chia Seeds: Expand in water, creating soft, bulked-up stools for easier passage [7].

Fibre Intake Recommendations

The recommended daily fibre intake, as guided by major health institutions, is [4]:

Final Thoughts

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 [3], [4]. 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.

References

[1] Nakajima, A., Takano, H., Kamada, Y., Sakai, S., Ichikawa, M., & Igarashi, A. (2023). High-fiber liquid diet for chronic constipation: An exploration from healthcare providers’ survey results. Clinical Nutrition Open Science, 52, 34–48. https://doi.org/10.1016/j.nutos.2023.09.002

[2] Van, A., Katsirma, Z., Whelan, K., & Dimidi, E. (2023). Systematic review and meta-analysis: Foods, drinks and diets and their effect on chronic constipation in adults. Alimentary Pharmacology & Therapeutics, 59(2), 157–174. https://doi.org/10.1111/apt.17782

[3] Suenghataiphorn, T., Danpanichkul, P., Kulthamrongsri, N., Suparan, K., Lohawatcharagul, T., Polpichai, N., & Thongpiya, J. (2024). Larger vegetable intake helps patients with constipation: socioeconomic analysis from the United States–based matched cohorts. Baylor University Medical Center Proceedings, 37(5), 726–733. https://doi.org/10.1080/08998280.2024.2375903

[4] National Institute of Diabetes and Digestive and Kidney Diseases. (2019). Eating, Diet, & Nutrition for Constipation. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition

[5] Press Release | Abbott India | 22% of Indian adults suffer from constipation: Abbott “Gut Health Survey.” (2018). Abbott.in. https://www.abbott.in/media-center/press-releases/indian-adults-suffer-from-constipation.html

[6] Akbar, A., & Shreenath, A. P. (2021). High Fiber Diet. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK559033/

[7] Wang, L., Wang, J., Wang, J., Guo, Z., Li, Z., Qiu, J., & Wang, L. (2024). Soluble and insoluble dietary fiber at different ratios: Hydration characteristics, rheological properties, and ameliorative effects on constipation. Food Chemistry X, 24, 101996–101996. https://doi.org/10.1016/j.fochx.2024.101996