The best food for constipation
Check out this quick list of high-fiber foods, and then learn more about why these foods help with constipation. You will also find precautions for those who may be sensitive to some of the foods on the list.
- Fruits: Berries, peaches, apricots, plums, raisins, rhubarb, and prunes are some of the best fiber-rich fruits. Also eat the peels to increase the fiber.
- Whole grains : Avoid white flour and white rice and enjoy whole grains that are higher in fiber. Whole grains include oats, brown rice, whole wheat, quinoa, barley, and rye.
- Vegetables : If you eat leaves, stems, or roots, you will get fiber from vegetables, including the skin of potatoes.
- Walnuts – Walnuts and almonds will also add fiber to your diet.
- Seeds : Certain types of seeds are excellent sources of fiber. You can add them to smoothies or sprinkle with yogurt or salads. Chia, ground flax seeds, and bananas are some of the most popular.
- Beans and Legumes (with caution): Legumes such as chickpeas, soybeans, lentils, navy beans, and kidney beans are good sources of fiber. However, they have a well-deserved reputation as gas workers. If you have irritable bowel syndrome (IBS) , beans and legumes are on the list of foods high in FODMAP that can make IBS symptoms worse .
- Hot tea : Anise or fennel herbal tea can be a calming remedy to relieve constipation.
Why Fiber Helps With Constipation
The best thing you can do to relieve constipation is to gradually increase your fiber intake. Fiber is the part of plant material that cannot be digested.
Fiber is beneficial for constipation because it increases the volume and softness of the stool.
- Soluble fiber absorbs water and binds with fatty acids to form a jelly-like substance that keeps stools soft.
- Insoluble fiber does not dissolve in water, providing bulk and moisture to stool.
- Both types of fiber are beneficial for constipation. Since all plant foods contain both soluble and insoluble fiber, you don't need to think about which foods and what types of fiber are a good source .
However, too much fiber too soon can harm your body and make bloating and gas symptoms worse. Therefore, gradually increase your intake of fruits and vegetables. For constipation , it is recommended to increase your fiber intake to 20-25 grams per day .
If you have irritable bowel syndrome (IBS), your system may adapt better to foods that contain soluble fiber , as insoluble fiber can trigger your symptoms .
FODMAP and gaseous products
If you have IBS, you can avoid foods high in short-chain carbohydrates (FODMAPs), even if they are good for other constipated people. FODMAPs are carbohydrates found in common foods that have been shown to exacerbate IBS symptoms .
While eating more fruits and vegetables can help ease constipation, some have a reputation for being fizzy . It may be a good idea to choose foods that are less likely to give you gas until your system is more ready to work. Once your severe constipation is over, you can expand your food options.