Foods for Constipation – A Dietary Guide

There are many causes of constipation, including your diet. If you don’t eat enough fibre, drink enough fluids or suddenly change your eating habits, you may be more likely to experience constipation.

You may be constipated if you haven’t had a bowel movement at least three times in a week, if your stool is dry, lumpy and hard, or if you strain or are in pain when you’re on the toilet.

Read more about what constipation is, here.

Keep reading to learn more about food that may help relieve constipation, as well as the foods to avoid when you’re constipated. This information may be used for reference only and you should seek a healthcare professional for a diet that works for you.

5 Foods for Constipation

Most adults don’t eat enough food that contains fibre. Adults should be getting 30 grams (g) of fibre a day. Fibre not only helps to keep your digestive system healthy and prevent constipation, but it also has other health benefits. Fibre bulks out your stools, making them softer and helps keep your bowel movements regular.

If you’re considering changing your diet and trying the foods suggested in this article, it’s important to note the following:

• increase your fibre intake gradually. Increasing your fibre intake too quickly may cause unwanted bloating and gas (flatulence, or farting).
• changing your diet may help to reduce your long-term risk of constipation but be patient as the effects take time.
• stay well hydrated. It’s important to keep drinking between 6 to 8 glasses of water a day. Too little water in your stools, may cause them to become dry, hard and lumpy.

1. Nuts and seeds

Chia seeds are high in fibre (34.4g of fibre per 100 grams). They can be added to healthy baked goods, smoothie bowls, homemade energy bars and salads. When left to soak overnight in a liquid (e.g. water or dairy-free milk) they take on a gel-like texture which is perfect for topping with fruit. Other seeds like sesame and sunflower seeds are also a good source of fibre.

Some nuts, like almonds and peanuts are considered to be high-fibre foods at over 7g of fibre per 100g. They can be eaten alone or sprinkled onto breakfast cereals, along with seeds. Just one cup of walnuts or cashew nuts can provide over 4.5 g of fibre.

2. Fruit

Delicious, colourful raspberries can be added to smoothies or a breakfast bowl to add 3.7g of fibre per 100g. You could also pair them with soaked chia seeds or wholemeal rolled oats, to up your fibre intake. Additionally, half a peeled, smashed avocado on a slice of wholemeal bread will give you over 4 g of fibre.

Dried fruits such as dates or prunes also contains fibre. Just 5 dried dates, will give you 3 g of fibre.

3. Whole wheat or bran cereals

Choose high fibre breakfast cereal or whole wheat bread over their more processed counterparts, to add more fibre to your diet.

Whole wheat or wholegrain products have up to 75% more nutrients than refined cereals, because the bran and germ have not been removed during the milling process, keeping fibre intact and maintaining nutrients like B vitamins and essential fatty acids that our bodies need.

Wholegrain fibres in barley, oat, rye and wheat bran help to ease or prevent constipation by helping to bulk up and increase movement of stools through your bowel.

4. Vegetables

We should aim to eat at least 5 portions of fruit and vegetables per day, which not only helps you meet your recommended fibre intake, but also provides you with valuable nutrients and vitamins. Consider adding steamed vegetables such as butternut squash and parsnips or cooked mushrooms to meals and when cooking potatoes, leave the skin on.

5. Pulses

Pulses can also provide a good source of fibre. High-fibre lentils contain 7.4 g of fibre per 100g. Studies have shown that the fibre in lentils can enhance the absorption of nutrients from other foods in the digestive tract, supporting overall nutritional well-being. They’re also great in salads, stews, soups or casseroles.

You can blend chickpeas for homemade hummus and they’re a high fibre alternative protein to meat. Boiled peas and green beans both provide a good source of fibre, too.

Read more about other ways to relieve constipation, here.

Foods to Avoid When Constipated

Try to avoid low- to no-fibre foods if you are constipated. These include:

• Chips
• Fast foods
• Meat
• Prepared foods like snack foods or frozen meals
• Processed foods like microwave dinners or processed meats

Remember to add fibre into your diet gradually, so that the digestive system can adjust. It may take time before you notice the benefits.

Important information

All information presented on this web page is not meant to diagnose or prescribe. In all health matters and for further information or medical advice, please speak to a medical professional.