Which foods are good for constipation?

▴ Which foods are good for constipation?
A horrible eating routine, for example, one that incorporates such a large number of rich and fatty foods and too little fiber, puts an individual in danger of constipation.

     Constipation is a typical grievance that regularly results from the eating regimen and way of life. Eating certain nourishments can assist with improving the recurrence of defecations. The clinical network characterizes constipation as a decrease in solid discharges or trouble passing stools. 

Individuals who are blocked up may have: 

  • Hard, dry, or uneven stools 
  • Stools that resemble little stones or marbles 
  • Agony and uneasiness during defecations 
  • A sensation of being not able to purge the entrails completely 
  • A deficiency of hunger because of a consistent feeling of totality 
  • A somewhat swollen midsection


An individual may likewise see little dashes of red blood in the stools or on the bathroom tissue in the wake of cleaning. Everybody's inside propensities are unique; however, individuals who are blocked up ordinarily have less than three solid discharges for each week. Constipation is extremely normal.



A wide assortment of ailments and way of life elements can cause constipation.

A horrible eating routine, for example, one that incorporates such a large number of rich and fatty foods and too little fiber, puts an individual in danger of constipation. Other normal issues that can expand the danger of constipation include: 

  • Stress 
  • Dehydration 
  • Not going to the washroom enough or attempting to hold stools in 
  • Traveling 
  • Dietary changes 
  • Not getting enough exercise 

Certain prescriptions and enhancements can likewise cause constipation, including: 

  • Opioids 
  • Hostile to inflammatory 
  • Antihistamines 
  • Acid neutralizers 
  • Calcium channel blockers 
  • Antipsychotics 
  • Calcium supplements 
  • Iron enhancements 
  • Anticonvulsants 
  • Diuretics


Constipation may keep going for a couple of days or weeks, or it could be constant and keep going for quite a long time.


Chronic constipation normally results from the way of life variables or drug use. Ongoing constipation is commonly identified with gastrointestinal, metabolic, or neurological conditions.


Ailments that can cause constipation include: 

  • Irritable bowel syndrome, or IBS 
  • Pregnancy and birth of an offspring 
  • Celiac disease 
  • Diabetes 
  • Hypercalcemia and hypocalcemia 
  • Hyperparathyroidism 
  • Intestinal tumors or developments 
  • Rectal prolapse 
  • Anal fissures 
  • Anxiety and depression 
  • Chagas disease 
  • Parkinson's disease 
  • Dementia 
  • Multiple sclerosis 
  • Stroke 
  • Spinal cord injuries or infection


Foods that can ease constipation

Everybody's gut reacts to nourishments in an unexpected way, yet the accompanying invigorating; characteristic food sources can assist with easing constipation:


  1. Water

Dehydration is a typical reason for constipation, and drinking a lot of water can regularly assist with facilitating or resolve the side effects. At the point when an individual becomes dehydrated, their digestion tracts can't add enough water to stools. These outcomes in hard, dry, and uneven stools and can prompt constipation.


  1. Yogurt and kefir

Probiotics may assist with improving gut wellbeing. Numerous dairy items, including yogurt and kefir, contain microorganisms known as probiotics. Probiotics are frequently called "acceptable" microbes, and they may assist with improving gut wellbeing and relax stools.

In a recent report, specialists explored the utilization of an unflavored probiotic yogurt containing polydextrose, Lactobacillus acidophilus, and Bifidobacterium lactis to treat constipation. The scientists found that eating 180 milliliters of this yogurt every morning for about fourteen days abbreviated the time it took waste to travel through the guts in individuals with chronic constipation.


  1. Pulses

Most beans, lentils, chickpeas, and peas are exceptionally high in fiber, which is a supplement that advances great assimilation and lessens constipation. A recent report found that 100 grams (g) of cooked heartbeats gives around 26 percent of the everyday fiber admission suggested in the U.S. A 100 g serving of pulses additionally contains considerable amounts of different supplements that help to ease constipation, for example, potassium, folate, zinc, and nutrient B6.


  1. Clear soups

Clear soups are nutritious and simple to process. They additionally add water to hard, thick stools, which can mellow them, making them simpler to pass. Warm fluids and nourishments are additionally commonly simpler to process.


  1. Prunes

Prunes and prune juice are a reliable home solution for constipation in numerous pieces of the world. Prunes contain a great deal of fiber, a supplement known to simplicity and accelerate defecations. Prunes additionally contain sorbitol and phenolic exacerbates that may have gastrointestinal advantages. A 2014 audit presumed that eating prunes may expand the recurrence of solid discharges and improve stool consistency in individuals with constipation. In the vast majority of the investigations remembered for the survey, the members ate 100 g of prunes day by day or around 10 prunes.


  1. Wheat bran

Wheat bran is another mainstream home solution for constipation. It is wealthy in insoluble fiber, which can accelerate the progression of materials through the digestive organs. A recent report found that having a morning meal oat containing wheat grain each day for about fourteen days improved entrails work and diminished constipation in healthy ladies who didn't as a rule eat a lot of fiber.


  1. Broccoli

Broccoli contains sulforaphane, a substance that may secure the gut and simplicity absorption. Sulforaphane may likewise assist with forestalling the excess of some intestinal microorganisms that can meddle with sound absorption. In a recent report, sound individuals ate either 20 g of crude broccoli fledglings or 20 g of horse feed grows each day for about a month. The scientists found that the individuals who ate broccoli sprouts had fewer manifestations of constipation and speedier solid discharges.


  1. Apples and pears

Apples and pears contain a few mixes that improve processing, including fiber, sorbitol, and fructose. These natural products additionally contain elevated levels of water, which can assist with facilitating assimilation and forestall constipation.

To get the most advantage from apples and pears, eat them raw and entire, with the skin intact.


  1. Grapes, Blackberries, and raspberries

Grapes have a high skin-to-tissue proportion, which implies that they are wealthy in fiber, and they additionally contain a great deal of water. To ease constipation, take a stab at eating a couple of modest bunches of raw, washed grapes.

Blackberries and raspberries are wealthy in fiber and water, which can both ease constipation.


  1. Kiwis

All things considered, 100 g of kiwi contains around 2–3 g of fiber, which can add mass to stools and accelerate the intestinal stream. Kiwis additionally contain actinidine, a compound that advances development in the upper gastrointestinal lot, and a few phytochemicals that may assume a function in improving assimilation.


  1. Whole wheat bread, grains, and pasta

Whole wheat items are an astounding wellspring of insoluble fiber, which adds weight to stools and accelerates the progression of materials through the digestion tracts. To get the most supplements from entire wheat items, eat them crude or gently cooked. Whole wheat bread and oats that additionally contain nuts and seeds pack considerably more fiber into each serving.


  1. Olive and flaxseed oils

Olive oil can facilitate the progression of materials through the digestive organs.

Olive and flaxseed oils have a gentle diuretic impact, which can facilitate the progression of materials through the digestion tracts and calm constipation.

These oils additionally contain exacerbate that improve assimilation and have cancer prevention agents, antibacterial, and calming properties.

A recent report found that olive and flaxseed oils help to mitigate constipation in individuals going through hemodialysis.


  1. Sauerkraut

Sauerkraut contains probiotic microbes that may assist with improving processing and diminish clogging. These microbes may likewise help invulnerable capacity and the absorption of lactose.

A recent report found that 2 tablespoons of natively constructed sauerkraut contain around the similar measure of microscopic organisms as probiotic supplements.


  1. Castor oil is a characteristic diuretic

On the off chance that diet or way of life changes are adequately not to facilitate an individual's manifestations, a specialist or drug specialist may suggest diuretic prescriptions.


On the off chance that over-the-counter or home cures don't calm your constipation, or if constipation gets chronic, see a specialist or dietitian examine other treatment alternatives and dietary changes.


Tags : #medicircle #constipation #apple #prunes #castor #highfiber #diet #dietplan

About the Author

Rabia Mistry Mulla

'For vessels to change their course, they have to be hit by a strong wind first!'
So here I am penning down my thoughts on health and research after 6 years of planning Diets.
Being a Clinical Dietitian & a Diabetes Educator I always had a thing for writing, alas, been hit by the winds towards a new course!
You can write to me at [email protected]

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