Regular bowel movements are an essential part of good health and being comfortable in your own body. Your diet is one particularly powerful tool to help you stay regular. It’s useful to know which foods help with constipation, both to prevent and relieve constipation.

Fiber & Constipation

Fiber can be your digestive system’s friend—once you understand how it works. It typically helps prevent constipation by adding bulk and softening stools, but fiber can also cause constipation if you take in too much, too quickly, or don’t drink enough fluids. 

There are two main kinds of fiber:

• Soluble fiber – Soluble fiber dissolves in water. In the stomach, it forms a gel-like material that slows digestion. As the fiber goes to the colon, it encourages the growth of healthy gut bacteria. These bacteria help break down carbohydrates that the body cannot digest on its own, so you can absorb nutrients from it and to help waste pass more easily.
• Insoluble fiber – Insoluble fiber does not dissolve in water. Instead, it passes through the intestines undigested. While this may sound negative, the truth is that some insoluble fibers are necessary because the fiber attracts water to your stool and makes it easier to go when you need to. 

Increasing the amount of fiber you consume too quickly can cause constipation or diarrhea, so take it slow. It’s always a good idea to talk to your doctor or nutritionist too, because certain health conditions can affect the amount of fiber you can safely eat. 

Top Foods to Help with Regularity

Fortunately, there are plenty of high-fiber foods that can reinforce a healthy lifestyle and promote a healthy digestive tract. Consider these foods and food categories to prevent constipation and help you stay regular.

Healthy Cereals

Starting each day intentionally with a healthy breakfast can provide vital nutrients that give you energy and help maintain a healthy digestive tract. Cereals with 5 grams or more of fiber per serving are ideal.  Bran, fiber, or whole grain cereals are popular choices. Combine these cereals with healthy fruits for a tasty breakfast that can give you a good start to your day. 

Fruits

Fruits have multiple benefits, one being they help promote healthy bowel movements. Some fruits like pears, apples, berries, and grapes contain some fiber along with high levels of water. The fiber in these fruits can help constipation, and the presence of water can soften stool and help the intestines process stool more smoothly.  Kiwis also contain a higher level of fiber and provide an enzyme that can help ease discomfort caused by constipation.

Vegetables

Vegetables like broccoli, peas, carrots, potatoes, and cauliflower have insoluble fiber. If your stool is too hard and uncomfortable to pass, adding these vegetables to your diet can help soften stool.  Fresh, frozen, and canned vegetables can all help provide relief. When shopping for canned vegetables, look for options that are low in sodium.

Legumes

Legumes are often considered to be a subcategory of vegetables. High-fiber legumes such as black beans, soybeans, kidney beans, lentils, and chickpeas are great additions to any diet because of their high levels of fiber and their mixture of soluble and insoluble fibers. Peanuts are also technically legumes, and this is sometimes relevant for people with peanut allergies, since a small subset may experience cross-reactivity with other legumes.

Whole Grains

Whole grains can help provide healthy fiber to bulk up stool and promote healthy movements. Whole grain foods include: brown rice, wild rice, and quinoa, as well as oatmeal and whole wheat bread, pasta, and cereal. Make sure the bread, pasta and cereal labels say “whole grain” or “whole wheat” and not “enriched wheat.” Refined grains in white bread, cereal, and non-wheat pastas are not the same as whole grains—the refinement process lowers the amount of fiber and other nutrients in the grain.

Foods With Probiotic

Probiotics are bacteria that may improve gut health and soften stool. Probiotics are often found in cultured foods like kimchi, sauerkraut, and pickles. Cured dairy products like yogurt, sour cream, buttermilk, cottage cheese, or aged cheese have probiotics added to them after the pasteurization process. Look for “live and active cultures” on the label.

Water

Staying hydrated is an important part of a good and balanced diet. Dehydration is a common cause of constipation because it hardens stool and makes it more difficult to pass. Regularly drinking water promotes a healthy digestive tract and allows the intestines to add enough water to soften stool, which in turn makes it easier to go.

Foods To Avoid When Constipated

In general, foods that have high fat content or are rich in butter, oil, and grease can cause or worsen constipation. Fast food, fried foods, and foods cooked in plenty of butter may trigger constipation or worsen existing symptoms. Sweets, desserts, and other foods that are high in sugar can be low in fiber and cause digestive backups too.

When Diet Isn’t Enough

Even if you eat a gut-healthy diet, other factors can cause constipation—like certain medications, underlying health conditions, and not enough physical activity. Sometimes, even a change in routine can cause constipation. If you need fast relief, consider over-the-counter products that provide gentle relief. Fleet’s Product Selector can help you identify which product may work best for you to help relieve your occasional constipation. 

Constipation can be uncomfortable to experience and talk about, but it is always worthwhile to speak to your doctor if your symptoms persist or if you have frequent constipation. Bring a list of what you’ve been eating, because it will probably be one of the first questions your doctor asks.