What Are The Best Foods To Eat For Constipation?

You know What,

So, if you are asking what are the best foods to eat for constipation, you are in the right place. 

Constipation is a very common problem associated with humans as well as animals. There are various ways to ease constipation, and some might include the use of stool softeners, drinking lots of water, or consuming foods that relieve constipation.

This article focuses on the latter method to reduce constipation mentioned above- consuming foods that ease constipation. 

For a start, the foods that relieve constipation categorizes into fruits, pulses, vegetables, seeds, and drinks. Our approach will be to provide you a detailed description in each category. So, let’s dig into the best fruits, vegetables, seeds, and drinks to eat for constipation.Before we begin if you are on Keto diet, and suffering from constipation then you should follow this link.

Best fruits to eat for constipation

Prunes

More so, the study indicates that dried plums should be the first-line therapy for hard stool. What makes dried plum very helpful for hard stools? Let’s find out. 

Dried plums, commonly called prunes, comes with so many health benefits, and one of them is a remedy for constipation. There are many reasons this food naturally remedies the problem of hard stools, but most surround its chemical composition. 

Prunes come with the right amount of insoluble fibers called cellulose. One of the essential functions of this cellulose is to increase the volume of water in the stool, easing constipation. However, the cellulose in prunes also contains soluble fibers. 

 Overall, consuming prunes is one of the best remedies for constipation. You can eat the prunes alone or combine it with cereals, oatmeals, smoothies, or salad. 

Kiwifruit

A study looked at the effects of kiwifruit on bowel function in patients with Irritable Bowel Syndrome with Constipation (IBS/C). In this research 41 patients with IBS/C consumed two Hayward green kiwifruits per day for 4weeks.

Whereas 13 IBS/C patients took two placebo capsules per day for the same period, and their defecation frequencies recorded.

After the consumption time, the patients who ate kiwifruits had their weekly defecation frequency more than those placed on placebo. 

This study indicates that eating kiwifruit for four weeks shortens the colon transit time, improves bowel function, and increases defecation frequency. So what makes kiwifruit an exceptional remedy for constipation? 

The method required placing 22 constipated patients with 20 healthy volunteers on four weeks of treatment with kiwi fruit juice. The findings show that patients showed an increase in Complete Spontaneous Bowel Motion within the first week of the therapy. 

Overall, because of its rich source of fibers, kiwifruit is an effective remedy for easing chronic constipation in the Chinese population.

Like with prunes, you can choose to consume kiwifruit raw or add them to fruit salads or smoothies to increase healthy fiber consumption. 

Correctly, an average-size kiwifruit (76 grams) provides a massive 2.3 grams of fiber. Alternatively, you can also opt for kiwi fruit juice, as one study captured above indicates that it can ease constipation. 

Apples

Apples are rich in fibers. Precisely, the average-sized apple, weighing about 182 grams, has up to 4.4 grams of fiber. This fiber content is one primary reason they are a good remedy for constipation. More so, over 60% of the fibers present in apples are insoluble. Whereas, a whopping 27% of its soluble fiber is in the form of pectin.

A study focused on the effects of dietary fiber on morphine-induced in rats. Its method required feeding the rats on a regular diet or one containing10 or 20% apple fiber for two weeks before administering morphine.

The results indicate that in the controlled group, the fecal weight and number were higher, and the dietary fiber is responsible for the colon movement. 

How does the fiber do that? Well, dietary fiber increases the concentration of short-chain fatty acids (SCFA) in the cecum. Correctly, it increases pectin- a rapidly fermented bacteria, to form SCFA that pulls water to the colon.

Thus, decreasing gut transit time, softening stool and ultimately, relieving constipation and improving motility in the colon. 

So, you may be asking, does this apply to humans as it does to rats? Yes! How do we know that? Other studies support the effectiveness of dietary fibers from apples in ease constipation. 

Specifically, there is a study that explores the effects of pectin in colonic transit time (CTT) and gut microbiota in adults with slow-transit constipation (STC). In this research 80 patients with STC were placed on four weeks of treatment with pectin or placebo. The result indicates that CTT of the pectin group after treatment was lower than those set on placebo. 

Overall, apples are also efficient in constipation remedy, and that is because of its richness in insoluble fibers and pectin (soluble, dietary fiber). You can eat them raw to increase your fiber levels and ease too hard stools. 

Alternatively, you can also opt for apple juices or eat apples in a fruit salad. Any of the mentioned ways will work just fine. 

Pears

Pears is another fruit that eases constipation. Like with apples and kiwifruits, pears are rich in fibers and are ultimately useful for hard stools. Precisely, pear, weighting 178grams, contains about 5.5 grams of fiber. 

Yet, the overall operation of pears in relieving constipation is not solely on its rich fiber content. Asides having higher fiber amounts, pears have a fairly higher amount of sorbitol and fructose than other fruits. 

Sorbitol is a form of sugar alcohol present in plants and fruits with a diuretic, cathartic and laxative properties. Its absorption in the body is almost always not complete.

Studies indicate that in its unabsorbed form, sorbitol will retain water in the large intestine through osmotic pressure. Thus, stimulating peristalsis (movement of the tube’s muscles). Even more, exerting its laxative, cathartic, and diuretic effects. 

Whereas, fructose is a type of sugar with high tendency of poor absorption in most people. Upon poor absorption, fructose, especially in high amounts, will get its way to the bowel

Best seeds to eat for constipation

Flaxseeds

The use of flaxseeds as a natural remedy for constipation is not new. Although its success in this operation is known, its use for controlled trials is rare.

One study examines the laxative effects of partially deflated flaxseed meal (PDFM) on normal and experimental constipated mice. In this study, the mice had either 2.5%, 5%, or 10% of PDFM for 14days. The mice with hard stools had an induction with atropine-diphenoxylate. After this, the intestinal transit rate, net weight of feaces, time, and amount of defecation were all recorded.

The result indicates a significant increase in the transit rate for constipated mice with 5% and 10% supplemented meals. Also, all the doses of PDFM prompted a shortened defecation start time. Still, the mice on 5% and 10% supplements showed more increased stool weight and frequency.

Like with prunes, flaxseeds also contain SCFA produced during bacterial fermentation. Thus, stimulating bowel movement and increasing motility.

Mind you; flaxseeds are not suitable for everyone. Correctly, if you are pregnant or lactating, we recommend you try other seeds that ease constipation because flaxseeds can stimulate menstruation.

You can consume flaxseeds in yoghurts or cereals. You may also choose to consume them from muffins, cakes, or bread. In as much as you have a good amount, it will reduce constipation.  

Chia seeds

Down the years, the reputation of chia seed in being beneficial to human health has expanded. Yet, among all of these benefits, its ability to relieve constipation is most known.

Chia seed is rich in fibers. Precisely, it is one of the most fiber-dense seeds you can get to solve constipation issues. Even more, only a medium-sized seed, weighing 28 grams, can provide up to 10.6 grams of fiber. 

  A staggering 85% of the fibers available in chia seeds are in an insoluble form. So, it naturally triggers bowel movements like the flaxseed and causes laxative effects. 

However, to prevent diarrhea, chia seeds also absorb up to 12 times its weight in water and will add weight and bulk to the stool.

All in all, you can add chia seeds into foods like cereals, yogurt, and oats to boost their fiber content. They also work well with salad dressings, dips, veggie juice, or smoothies. 

Best vegetables to eat for constipation

Rhubarb

Rhubarb is a perennial vegetable, although its use is mostly as a fruit in jams and desserts. This vegetable is fairly rich in fibers. Precisely, a cup of rhubarb, weighing 122 grams, provides only 2.2 grams of dietary fibers.

As with all other foods that relieve constipation, the fiber content of rhubarb is responsible for a large portion of its ability to relieve constipation.

However, similarly to other good food for hard stools, it also has other compounds that promote bowel movement. One of such compounds present in rhubarb that relieves constipation alongside fibers is sennoside. 

Sennoside, commonly called Senna is a common laxative compound used for herbal medicines. Studies indicate that sennoside decreases aquaporin (AQP3). AQP3 is a form of protein that regulates water movement in the intestine expressed in the mucosal epithelial cell in the colon. 

Reducing the AQP3 expression in the colon ultimately reduces water transportation from the luminal to the vascular side. Thus, causing laxative effects. More so, a lesser amount of AQP3 means that less amount of water movement from the colon back into the bloodstream. Thus, prompting bowel movements, leading to increased defecation frequency, and making stool soft. 

Unlike other vegetables, the leaves of rhubarb are not edible. So, you can slice the stalk, boil it, and consume directly. Alternatively, you can opt for adding rhubarb stalks to tarts, crumbles, oats, pies, or mussels to improve their fiber content. 

Spinach

Spinach, as well as other leafy greens like broccoli, cabbage, and kale, work in different ways in promoting the frequency of bowel movement and prevent constipation. 

First, they are rich in fibers. One cup of cooked spinach provides 4.3 grams of fibers. Whereas, a stalk of broccoli, weighing about 150 grams, contains 3.6 grams of fibers. Kale, on the other hand, provides 1.3 grams of fibers in each 67 gram cup.

This rich fiber content is one of the reasons these leafy vegetables are efficient natural constipation remedies. However, like with almost all the best solutions for constipation, rich fiber content is not all it has in its arsenal.

Spinach and other greens are rich in magnesium. One study focus on the laxative action of high doses of magnesium sulphate via oral doses.  

The findings of this research showed that poorly absorbed magnesium ions exert an osmotic effect and cause water retention in the intestinal lumen. Subsequently, this action increases the fluidity of the contents in the tube, causing laxative action.

So, magnesium, in high doses, triggers a laxative effect. However, you will have to be careful in consuming very-high doses or prolonged use of magnesium. That’s because very high doses or prolonged use may allow sufficient absorption and cause renal and other organ toxicity.

Lastly, these leafy greens are also a good source of vitamins (C, K, and folate) and minerals. So eating them for constipation will also get these nutritional value as a bonus.

Other foods to eat for constipation

Coffee

Coffee is a go-to drink for most people all around the world. It is one of the most consumed beverages worldwide. The benefits of drinking coffee lie on how much and the intake time. Yet, for most people, it acts as a natural laxative.

What makes coffee possess the ability to increase bowel movement is gastrin. Gastrin is a hormone released after one eats, and its primary function is to secrete gastric acid that helps to breakdown food in the stomach.

A study evaluates the effect of intravenous infusion of gastrin on colonic motor activity across 12 patients. Its result suggests that gastrin can increase the movement of the intestinal muscle and will cause a speeding up of the intestinal transit. Thus, increasing the bowel movement and motility. 

Caffeine is the principal constituent of coffee, and it is responsible for increased gastrin levels. A study investigates the effects of regular and decaf coffee on serum gastrin levels.

Its result shows that gastrin levels were 1.7 times higher for participants who drank decaf coffee as compared to the controlled group. Whereas, the gastrin levels were 2.3 times higher for those who drank caffeinated coffee. 

While taking coffee, you must be careful of the amount you consume. Experts advise no more than + + + = 4 cups of coffee per day. Going farther than the stated amount will cause numerous health risks like anxiety, high blood pressure, fatigue, rapid heart rate, and more.

Also, you should drink the coffee at least four hours before your bedtime. As caffeine can cause disrupted sleep or insomnia.

Finally, caffeine is not suitable for pregnant women, caffeine-sensitive people, or persons with heart conditions. You can opt for decaffeinated coffee, and it will still relieve constipation. 

Sugar Substitutes

The main goal for the manufacture of sugar substitutes is to eradicate the consumption of excess glucose for certain diets or specific people who do not need sugar. While that goal common, sugar substitutes have a less-discussed ability to cause laxative effects. However, it is not all sugar alternatives that have such capacity. Chiefly among these alternatives with laxative effects are xylitol and lactitol.

Likewise, lactitol is a sugar alcohol, but it is a derivative of milk sugar. Studies indicate that the laxative ability of lactitol attributes to a lowering of colonic PH. This decrease is because of fermentation by the colonic microbiota, increased pressure in the intestinal lumen by osmosis, and stimulation of peristalsis. Thus, leading to an increase in fecal volume and frequency. 

All in all, these sugar substitutes ease constipation because they both pass through the gut unabsorbed, and they draw water into the intestines. More so, although we explained each sugar alcohol separately, they both function as an excellent duo in relieving constipation. 

Sweet Potato

Sweet potatoes have a right amount of fibers, and it is an excellent food to eat for constipation. Correctly, a medium-sized sweet potato, weighing about 114 grams, contains 3.8 grams of fiber.

A high percentage of the fibers present in sweet potatoes are insoluble. Like with apples, they also contain soluble fibers in the form of pectin. 

The insoluble fibers present in sweet potatoes- in the form of cellulose and lignin, also triggers bowel motility. A study determined whether sweet potatoes can alleviate constipation in leukemia patients undergoing chemotherapy. In this research, the controlled group had 200grams of sweet potatoes daily.

Whereas, the other group had a routine nursing method only. After only five days of treatments, participants in the control group showed improved signs of chemotherapy initiation and ease in defecation. 

So, sweet potatoes have positive impacts on the prevention of constipation and defecation satisfaction

Sweet potatoes are inexpensive, tasty, and easy to prepare. You can either boil, steam, roast or mash it and it will still relieve constipation. 

Wrapping up

There are many natural ways you can prevent or alleviate constipation- fruits, vegetables, seeds, drinks, and more. However, what is most common among all the foods captured above is fibers.

So, if you can get foods that are high in fibers- both soluble and insoluble alike, it will increase defecation frequency and soften stool. 

Still, eating any of the foods mentioned above will require you to drink lots of water. That is because combining a good dose of water along with a healthy intake of fibers will improve your overall health and help maintain a healthy digestive system. Even more, excess fibers without sufficient fluids can worsen your constipation issues. 

If you consider the above food options, you'll get relief from constipation without complications.