Constipation is the most common gastrointestinal/digestive problem in the general population. You may suffer from constipation if your bowel movements occur less than three times a week or if your stool becomes hard and painful to pass. It can cause discomfort, gas, cramping, belly bloating, and straining when passing stool.
Changes in your diet and not getting enough water or fiber in your diet are common causes of constipation. Still, getting relief from constipation can be as simple as changing your meals and eating habits. One of the healthiest steps is to choose foods that relieve constipation or prevent it in the first place. However, food may not be everything.
For people with chronic constipation, the condition may stem from an underlying medical condition, a medication side effect, or an anatomical problem. In such cases, there arises a need for stool softeners, fiber supplements or other medications.
That being said, let’s see what is the best diet when your digestive system requires special care in the form of constipation.
Which diet is best for constipation?
The Mediterranean diet is an easy-to-follow diet for constipation. It mainly includes high-fiber plant-based foods that help improve gastrointestinal symptoms, including constipation. Another one to study reported that people with low adherence to a Mediterranean diet often experience constipation compared to those who follow the diet. This may be due to consuming much less than the recommended servings of high-fiber fruits and vegetables.
According to RDA, women should consume about 21–25 grams of fiber per day, while men should aim for 30–38 grams per day. The Mediterranean diet can provide more than 30 to 50 g/day of fibre.
Another diet suitable for preventing and managing constipation is the flexitarian diet. It is a flexible vegetarian diet consisting primarily of fiber-rich vegetarian meals while saving animal protein for special occasions. Including beans, lentils, whole grains, nuts, nut butter, and seeds makes for a healthy diet.
Fiber-Rich Foods That Help Relieve Constipation
Studies show that a high-fiber diet can stimulate digestion, while a low-fiber diet induces constipation. The results also show that diets with soluble fiber alleviates the symptoms of chronic constipation.
Here are some fiber-rich foods you can include in a constipation diet:
prunes
Prunes and prune juice are an ancient home remedy for constipation. A to study shows that prunes or dried plums can be the first line of treatment for treating mild to moderate constipation. It is safer, palatable and more effective than psyllium.
The laxative effect of sorbitol and prune fiber can improve stool frequency and consistency. You can eat around 8-10 prunes a day or drink a glass of unsweetened prune juice for effective results.
Nuts and seeds
Nuts and seeds contain fiber, protein and other nutrients to improve digestion and prevent consumption. While most nuts and seeds contain reasonable amounts of fiber, chia and flax seeds top the fiber charts.
You can try the following:
Beans and Legumes
Fibre, protein and other plant-based bioactive compounds make beans and legumes the perfect vegetarian alternative to meat. You can add them to soups, salads, pulav, and curries for an easy fiber boost to your meal.
Fiber-rich beans and legumes include:
- Lenses
- Split peas
- Chickpeas
- White beans
- White beans
- Black beans
- Red beans
- Soy
Fruits and vegetables
Apples, pears, ripe bananas, oranges, strawberries and raspberries contain 3-4 grams of fiber per serving. Additionally, the skin of the apple contains most of the fiber. Additionally, dark-colored vegetables like artichokes, carrots, beets, and broccoli tend to contain more fiber.
Whole grains
Always choose whole grains over refined grains when planning a high fiber diet for constipation. The germ, endosperm and bran of whole grains are important sources of nutrients and fiber. Bran flour like wheat bran flour, oat bran flour are a better choice for constipation.
Good whole grain food choices include:
Fluids
Dehydration can cause and worsen constipation. Therefore, always stay hydrated. Water, coffee with less sugar and cream, clear soups, and fruit and vegetable juices (unfiltered to retain fiber) with no added sugar are healthy fluids for your diet. These drinks can improve the functioning of dietary fiber and soften the stool.
Note from The Fitness Freak
Before turning to laxatives and other medications, it helps to eat a balanced, high-fiber diet for constipation. You can include more fruits, vegetables, legumes, whole grains, nuts and seeds. Additionally, liquid meals also play an important role in managing constipation. Instead of sugary drinks, drink water, herbal teas, fruits, and herb-infused water.
Foods to Avoid on a Constipation Diet
Just as there are foods to relieve your constipation, there are foods that can make your constipation worse. Foods with a binding effect or those with zero or very little fiber should be avoided.
You may want to avoid the following foods if you are prone to constipation:
Unripe bananas
Unripe or underripe green bananas contain a lot of resistant starch, which makes them difficult for the body to digest. This hard-to-digest starch draws water from the intestines. So if you’re already dehydrated, it can make constipation worse. Unripe bananas also cause constipation in babies.
Khaki
Persimmon is a popular Asian fruit. Astringent persimmons contain high amounts of tannins. It slows the movement of food through the intestines and aggravates constipation. However, sweet persimmons are generally safe to eat when constipated. So if you eat persimmons, stick to the sweet variety.
Gluten
Gluten is a protein found in barley, wheat and rye. Products containing gluten can be problematic for people with celiac disease who are sensitive or allergic to it. However, a to study shows that people without underlying conditions can also suffer from constipation due to gluten consumption.
Gluten-related conditions can trigger both gastrointestinal and non-gastrointestinal symptoms. Gastrointestinal symptoms of gluten include constipation, bloating, nausea, diarrhea, and abdominal pain.
Chewing gum
In rare cases, swallowing several pieces of gum in a short time blocks the digestive tract. This digestive blockage can cause constipation. It can also happen when you consume several pieces of chewing gum along with other indigestible foods.
Fried, processed and baked foods
These food categories have a limited amount of fiber to begin with. Plus, the processing, refining, and frying make them much harder to digest.
It is best to avoid the following foods:
- Fleas
- fries
- Bread and buns made from refined flour
- Meat burgers
- Donuts
- onion rings
- Pastries
Note from The Fitness Freak
Be sure to choose fiber-rich foods over refined and processed foods. Foods like fries, burgers, white bread, and packaged foods can come in handy. However, they don’t contain enough fiber or the nutrients you need to relieve constipation.
Reference Meal Plan: 7 Day High Fiber Diet for Constipation
To permanently relieve constipation, you need to focus on treating its root cause. A constipation diet chart should include plenty of fluids and dietary fiber, as the problem often arises due to lack of these two elements.
The HealthifyMe Rating
Diet plans may vary for each individual, however, the sample diet plan can serve as a guideline. It is always recommended that any dietary changes be made under the supervision of a qualified nutritionist.
Here is a sample constipation diet plan you can try:
Day 1 :
- Breakfast: Oats with milk mixed with chopped nuts and dried fruits.
- Mid-morning snack: Orange slices and a handful of almonds.
- Breakfast: Whole wheat roti with mixed vegetable curry, steamed broccoli and a glass of buttermilk.
- Mid-meal snack: A cup of green tea and a slice of whole wheat bread with avocado spread.
- Having dinner: Brown rice with lentil soup, steamed green beans and salad
Day 2:
- Breakfast: Paneer paratha without oil/ghee with curd.
- Mid-morning snack: A bowl of grapes and a handful of sunflower seeds.
- Breakfast: Whole wheat pasta with mixed vegetable sauce.
- Mid-meal snack: A cup of chamomile tea and a slice of whole wheat bread with hummus.
- Having dinner: Quinoa with sautéed mixed vegetables, steamed asparagus and a serving of yogurt..
Day 3:
- Breakfast: Upma with a glass of sugar-free strawberry smoothie.
- Mid-morning snack: An apple and a handful of nuts.
- Breakfast: Whole wheat roti with chickpea curry, steamed broccoli and a glass of buttermilk.
- Mid-meal snack: A glass of buttermilk and a bowl of mixed green salad..
- Having dinner: Brown rice with lentil soup, steamed green beans and a bowl of salad.
Day 4:
- Breakfast: Oats soaked overnight with nuts and berries.
- Mid-morning snack: A bowl of mixed fruit and a handful of pumpkin seeds.
- Breakfast: Whole wheat roti with mixed vegetable curry, steamed broccoli and a glass of buttermilk.
- Mid-meal snack: A cup of chamomile tea and a slice of whole wheat bread with an avocado spread.
- Having dinner: Quinoa with mixed vegetable salad with sautéed mushrooms
Day 5:
- Breakfast: Idli with sambar..
- Mid-morning snack: Slices of pear and a handful of almonds.
- Breakfast: Oat bran roti with mixed vegetable sabji and a glass of buttermilk.
- Mid-meal snack: A cup of green tea and a slice of whole wheat bread with hummus.
- Having dinner: Brown rice with vegetable dal, bowl of salad. ,
Day 6
- Breakfast: Poha with a glass of strawberry smoothie.
- Mid-morning snack: A bowl of raisins / prunes and flax seeds..
- Breakfast: Wheat roast with bean curry, steamed broccoli and a glass of buttermilk.
- Mid-meal snack: Yogurt with chia seeds and dried fruits.
- Having dinner: Quinoa with stir-fried mixed vegetables, steamed asparagus and cucumber salad.
Day 7
- Breakfast: Oats with milk mixed with chopped nuts and dried fruits.
- Mid-morning snack: An apple and a handful of nuts.
- Breakfast: Oat khichdi, steamed beans and broccoli and a side of raita
- Mid-meal snack: A cup of green tea and a bowl of boiled chickpea salad
- Having dinner: Brown rice with lentil dal, steamed green beans and a side of raita.
Occasional constipation is nothing to worry about. However, chronic constipation may require intervention. You can talk to a HealthifyMe nutritionist if your diet is the main cause of constipation. With data-driven suggestions and real-time guidance, HealthifyMe Coaches can advise healthier choices to get things done.
Conclusion
Constipation can make managing your daily life uncomfortable. Although there are multiple causes, diet may be the biggest factor in maintaining healthy bowel movements. Most of the time, changing your diet can make all the difference. Adding enough fiber and fluids to your diet is often enough to avoid constipation altogether. For best results, you can try the Mediterranean, flexitarian, or a simple plant-based diet.
Frequently Asked Questions (FAQs)
Q. What foods should you avoid if you are constipated?
A. Fiber has a major role to play when it comes to knowing what to eat and what not to eat when you are constipated or prone to it. Thus, foods with insufficient fiber content should be avoided. These include processed, refined and baked foods. Unripe bananas and gluten also cause digestive issues that can lead to sporadic bowel movements.
Q. Are bananas good for constipation?
A. Depends on the type of banana you choose. While ripe bananas can help prevent and relieve constipation, the situation is different with unripe bananas. The soluble fiber in ripe bananas improves stool movement through your digestive tract. However, unripe or green bananas have high levels of resistant starch. Therefore, it can be very restrictive and slow down intestinal transit. Thus, unripe bananas are great for treating diarrhea but not constipation.
Q. What are the 3 foods that cause constipation?
A. Foods with binding effects cause constipation. Some are unripe or underripe green bananas, refined grains, and foods high in gluten. In large quantities, dairy products also cause a feeling of constipation. Apart from this, fast foods that are low in fiber and high in fat can cause constipation by slowing down the digestive system.
Q. Is yogurt good for constipation?
A. Yes, the beneficial and gut-friendly bacteria in yogurt make it suitable for constipation. However, not all types of yogurt can be a good source of probiotics that help relieve constipation. It’s healthier to choose low-sugar Greek yogurts or unsweetened, flavorless varieties.
Q. What breakfast foods are good for constipation?
A. High fiber breakfasts are good for constipation. Whole-wheat cereals, bagels or toast, and oats are easy sources of energy-boosting carbs and healthy fiber. You can also add prunes, yogurt, seeds, nuts, and smoothies on the side for added benefits.
Q. How can I cure my constipation?
A. Most of the time constipation goes away on its own. Or you can make simple changes to your diet and lifestyle to treat it. For example, eat fiber-rich foods and drink plenty of water and other fluids. Additionally, if you suspect that certain supplements are causing constipation, it is advisable to speak with your health care provider and discuss the issue.
Q. Which fruit is best for constipation?
A. Prunes, in particular, are great for constipation. Additionally, they are a rich source of fiber and sorbitol, a natural laxative. Other dried fruits like dates, figs, apricots, and raisins are good sources of dietary fiber to relieve constipation. However, due to their high calorie and sugar content, consume dried fruits in moderation.
Q. What drinks help with constipation?
A. Plain water and prune juice are the best remedies for constipation. You can also try fermented drinks high in probiotics to relieve constipation and intestinal issues. Green tea, coffee, lemon juice, apple juice, and aloe vera juice can help without overdoing it.
Sources of support
1. Elmaliklis IN, Liveri A, Ntelis B, Paraskeva K, Goulis I, Koutelidakis AE. Increasing consumption of functional foods and adherence to the Mediterranean diet may have a protective effect against the onset of gastrointestinal disease: a case-control study. Medications. 2019;6(2):50.
https://doi.org/10.3390/medicines6020050
2. Forootan M, Bagheri N, Darvishi M. Chronic constipation: A review of the literature. Medicine (Baltimore). 2018;97(20):e10631. doi:10.1097/MD.0000000000010631
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5976340/
3. Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomized clinical trial: dried plums (prunes) vs psyllium for constipation. Food Pharmacol Ther. 2011;33(7):822-828. doi:10.1111/j.1365-2036.2011.04594.x
https://pubmed.ncbi.nlm.nih.gov/21323688/
4. Sadeghi, A., Shahrokh, S., & Zali, MR (2015). An unusual cause of constipation in a patient with no underlying disorder. Gastroenterology and hepatology from bed to bench, 8(2), 167-170.
