16 Foods You Should Eat When You’re Constipated
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There’s nothing quite as uncomfortable as being stuck on the toilet after several failed attempts to poop.
Just know that you're not alone.
Constipation is extremely common, and roughly 42 million Americans will deal with it at some point each year, according to the National Institute of Health.
Technically, you’re considered constipated if you have less than three bowel movements a week or if you experience difficulty passing stool, according to the Mayo Clinic.
So, you may feel constipated, but not technically be constipated. That said, when you're all blocked up, who cares what the Mayo Clinic thinks, right?
Regardless, there is one important thing that can keep you regular: fiber.
"You need fiber in your diet to help push foods through the intestinal tract," Sharon Palmer, R.D.N, author of Plant-Powered for Life, told WomensHealth.com. Men should aim for roughly 38 grams of fiber a day, according to the Academy of Nutrition and Dietetics. (And only a third of men actually eat that much, so....)
First know that fiber typically comes in two forms.
Soluble fiber, which is found in oatmeal, beans and avocados, absorbs water in your body to form a gel, which helps poop slide through the intestines more easily. (That's a lovely image, isn't it?)
Insoluble fiber, which is found in seeds and vegetable stalks, adds bulk to your waste, which helps speed up how often you poop.
You need both soluble and insoluble fiber to prevent and treat constipation, but you should focus on increasing your overall fiber intake by eating a variety of food sources, like grains, fruits ,and vegetables.
To help, turn to these foods, which may help you relieve your constipation, finally get off the toilet, and go make something of yourself.
Prunes
Okay, maybe a little obvious, but they work!
Prunes are a traditional go-to for constipation relief. A study showed that constipated subjects who ate 100 grams of prunes (about 10) every day for three weeks improved their stool frequency.
This is because the insoluble fiber found in prunes increases water in the stool, while the soluble fiber increases stool weight to speed up how often you poop.
Add prunes to salads or in a trail mix if you can’t stomach them alone.
Kiwi
A single kiwi fruit contains 2 grams of fiber. Eating two kiwis a day could help relieve constipation, according to a study.
Researchers studied a group of constipated adults who ate two kiwis each day for four weeks. They found that compared to their pre-kiwi diets, participants reported using fewer laxatives, experiencing more bowel movements, and straining less while in the bathroom.
Figs
Nosh on either dried or fresh figs to get your fiber fix. A serving of three to five figs delivers five grams of fiber, plus they’re easy to toss on salads or mix into Greek yogurt.
Sweet potato
Sweet potatoes benefit more than your digestive health: one cup of sweet potatoes offers four grams of fiber, plus antioxidant vitamin A, which keeps your eyes, teeth, and skin healthy.
Popcorn
The next time you need some help with your bowel movements, turn to this movie theater favorite. Eat three cups of air-popped popcorn to get 3.6 grams of fiber.
Rye Bread
Try hitting the deli for your favorite sandwich the next time you have bathroom troubles. Research shows rye is more effective than wheat bread at improving constipation. In fact, people who ate roughly 240 grams of 100 percent whole rye bread each day had softer and more frequent stools compared to people who ate wheat bread. One slice of bread has roughly two grams of fiber.
Oatmeal
Doctors and dietitians are always singing the praises of oatmeal, and for good reason. This breakfast staple is linked to lower LDL, or bad cholesterol. It also keeps dieters full and has four grams of fiber per cup.
For extra fiber, top with dried figs or prunes.
Pears
Pears might not be the first remedy that comes to mind, but they are commonly used to help babies poop. With six grams of fiber in one medium pear, they’re also great for relieving constipation in adults, too.
Raspberries
All you need is one cup of raspberries for a whopping eight grams of fiber. A great low-calorie snack, studies have shown that raspberries can reduce the risk of heart disease
Spinach
Add a spinach salad to your next meal and get four grams of fiber from one cup of the leafy greens. They’re also a great source of magnesium, which draws water into the colon to help you poop.
Apples
Apples are full of a specific type of fiber known as pectin, which can provide a laxative effect.
In fact, people who took pectin supplements for one month experienced less constipation and had more beneficial bacteria in their guts. A medium apple with the skin has 4.4 grams of fiber.
Lentils
This tiny legume packs a nutritional punch: one cup contains 15.6 grams of fiber, almost half of your target for the day. Plus, one cup has nearly 18 grams of protein.
Broccoli
Turns out, your mom was right to force you to finish your broccoli: one cup contains nearly three grams of fiber and is a good source of vitamins C, K and folate.
Get the most nutritional benefit by eating broccoli raw as boiling can leach many nutrients and reduce fiber content.
Nuts
Most people associate nuts with fat, but they also offer up plenty of fiber. An ounce of almonds contains 3.5 grams of fiber while an ounce of pistachios offers three grams.
Chia seeds
Chia seeds are trendy and it’s easy to see why: one ounce contains nearly 10 grams of fiber and almost five grams of protein. Plus, they’re easy to add to oatmeal, salads, yogurt or smoothies.
Watermelon
Watermelon doesn't boast the most impressive fiber content, but it is high in one thing that helps us poop: water. The refreshing fruit contains about 92 percent water, which can encourage bowel movements.
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