foods for constipation

List of Foods to Eat and Avoid for Constipation Relief

Best Foods for Constipation: Everyone will suffer from constipation at some point in their lives. It is the common digestive problem which makes your bowel movements hard. The stool becomes hard and difficult to pass; you might feel bloated and have to strain too much to pass the stools. Do you know what causes constipation? The main causes of constipation include lack of laxatives, less intake fiber rich foods, water, high consumption of fatty foods. Improper sleep, controlling the urge of going to the bathroom, lack of physical exercise are also the triggers for IBS.

Here are the best foods to eat for constipation relief. Hence, include them in your diet and get enough fiber content and laxatives to get rid of constipation.

What Foods are Good for Constipation? Foods To Relieve Constipation

foods that make you constipation
Include these foods in your diet to get relief from constipation

Drink Plenty of Water to Prevent Constipation

The best thing to do for constipation cure is drinking more water. Because less water intake also makes you constipated. So, water is the most important home remedy for relieving constipation. It helps to smooth the quickly and makes the bowel to pass easily. Also, the intake of a large amount of water can break the fiber food which in turn treat constipation. You can drink either warm water or cold water, but warm water alleviates constipation faster than cold water. So, drink 8 to 10 glasses of water daily for treating IBS naturally without any need for constipation medicines.

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Eat Fiber Rich Foods for Constipation Relief

What to take for constipation? Intake of high fiber foods can prevent constipation completely. Fiber acts as a medicine for constipation because it is useful in softening the stools and makes them come out easily. Fibers are of two types namely soluble and insoluble fiber. Soluble fiber absorbs water and gets bind with fatty acids that form into gel-like substance. It keeps the stool soft and cures constipation. While insoluble fiber doesn’t dissolve in water but adds moisture to the stool and regulates bowel movements. So, both of these fibers are essential for preventing constipation.

You can get fiber from all plant foods. The high fiber foods list for constipation contains cereals, whole grain bread, brussels sprouts, oatmeal, etc. Too much intake of fiber at one time may result in gas, diarrhea, stomach upset or stomach bloating. So, start by taking a small amount of fiber and then increase the quantity of dietary fiber gradually. So, make sure to know how much fiber is recommended for IBS cure. Usually, the required amount of fiber is 20 to 25 grams per day. If these high fiber foods are not available to your, take fiber supplements which come in the form of powder.

Does Fruits Help with Constipation?

Yes..Fruits are also effective in treating constipation. They also have high fiber and contain various nutritional benefits which help for constipation treatment. You can take fruits either in raw or dried form. Here is the list of best fruits to eat when constipated. So, include them in your constipation diet plan.

Consume Berries To Get Rid of Constipation

Berries such as raspberries, strawberries, and blackberries are the best foods to ease constipation because of a high amount of fiber. Half-cup of strawberries holds 2 gms of fiber, raspberry contains 4gms of fiber, and blackberries contain 3.8 gms of fiber. These berries are low in calories, hence promotes weight loss also. So, eat berries to treat constipation. You can also mix them in the pancakes to get instant relief from constipation problem.

Kiwi Fruit to Ease Constipation

Another fruit that helps with constipation is Kiwi. It contains 2.5 gms of fiber, various nutrients, minerals, and vitamins which are good for irritable bowel syndrome, overall health. Usually, kiwi belongs to Berry family in which both peel and flesh contain nutrients and vitamins. The Research found that intake of kiwi fruit helps with constipation by promoting regular bowel movements and also cures stomach problems if any. So, daily eat 2 kiwi fruits to get rid of constipation quickly.

Relieve Severe Constipation by Eating Guava

Guava is also one of the good fruits for constipation relief. It contains both soluble and insoluble fiber in its seeds and pulp, hence helps in passing stools easily. Also, guava helps in the production of mucus, contracts the intestinal lining which further helps in the passage of food into your stomach and then into the colon to avoid constipation. The 100 grams of guava contain 5.4 gms of dietary fiber. So, include guava fruit in your daily diet plan to prevent constipation.

When to eat guava for constipation prevention?

  • Eat one guava fruit in the breakfast.
  • If you have acidity, consume guava after having lunch but avoid eating guava at night time when you are constipated.
  • Eat guava along with its peel to keep constipation at bay.

Along with these fruits, there are also other fruits that help relieve constipation. They include:

  • Apple.
  • Banana.
  • Apricots.
  • Grapes.
  • Pears.
  • Plums.
  • Peaches.
  • Blueberries.
  • Papaya.

Do Dried Fruits Make You Constipated?

No..dried fruits do not cause constipation which in turn helps for constipation treatment. Because they contain a high amount of fiber and laxatives that help in treating constipation. Here are the good dried fruits for constipation relief.

Eat Prunes to Cure Constipation

What to eat for constipation? Prunes are the natural laxatives that contain a huge amount of dietary fiber and sorbitol. Prunes are rich in potassium, vitamin A, and other minerals that activate the enzymes in the digestive system. These enzymes dissolve the feces in the colon and promote normal movement of stools. While potassium helps to draw the water from your body to the colon. Also, prunes are effective in protecting the colon walls from the attacks of bacteria, gives strength to your body. So, prunes are considered as one of the best foods for constipation.

How to treat constipation with prunes and lemon juice?

  1. To make prune juice for constipation, take one cup of prunes to a saucepan.
  2. Then, pour one and a half cup of water.
  3. Add 1 tbsp of freshly squeezed lemon juice and place the pan on a stove.
  4. Boil the solution for few minutes till it reaches boiling point.
  5. After 25 minutes, turn off the heat.
  6. Allow the constipation medicine to cool for few minutes and add lemon slices.
  7. Drink this stewed prunes and lemon juice concoction to prevent constipation.
  8. Use this treatment for constipation until you completely get relief from abdominal problems.

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Extreme Constipation Cure with Raisins

The list of foods for constipation relief also contains raisins. The high amount of insoluble fiber and natural laxatives help to prevent constipation. By eating 100 gms of raisins, you will get 3.7 gms of dietary fiber which adds bulk to the stools and makes them loose. So, daily intake of raisins will treat constipation, diarrhea. How to eat raisins to get immediate relief from constipation? Soak a handful of raisins in water for overnight. The next morning, strain the water and consume those raisins on an empty stomach. Else, you can drink those strained water for preventing constipation.

Are Figs Good for Constipation?

Figs are packed with fibers, and its natural laxative effect keeps the constipation at bay. Hence, the treatment of chronic constipation, these figs play an important role. You can eat either dried or fresh fig for curing irritable bowel syndrome. From 100 gms of fresh figs, you will get 2.2 gms of fiber while for dried figs, 5.6 gms. Soak few dried figs in water for overnight. The next day morning, eat them for getting rid of constipation.

Vegetables Good for IBS Treatment

Green leafy vegetables are the best home remedies for constipation cure. Eating them can make your bowel movements easy. Also, the nutrients and fiber content in those veggies can promote digestion and also good for overall health. Hence, include the following vegetables in the list of foods for constipation.

Good Foods for Constipation – Broccoli

The most useful vegetable for treating IBS is broccoli because of its high content of fiber. It is low in calories and rich in nutrients. The best way to eat broccoli is in raw form because the cooked form can reduce fiber present in it. If you don’t like in raw form, use steaming, boiling, roasting process for cooking broccoli. You can also toss pepper, salt, and little olive oil to steamed broccoli. From one cup of raw broccoli, you will get 2.4 gms of fiber. A cup of boiled broccoli gives 5.1 grams of dietary fiber. Broccoli is also one in the top 10 foods for constipation. So, eat broccoli to fix constipation naturally in kids, toddlers, adults.

Beans to Relieve Frequent Constipation

Another one in home remedies for constipation is beans. It contains both soluble and insoluble fiber. Hence, foods get easily digested and pass away stools without any strain. Here are the various types of beans to stop constipation instantly. You can add them to soups, salads, pasta, etc.

Type of Beans Quantity Fiber content
 Baked Beans  1/2 cup  more than 6 gms
Kidney Beans  8.2 gms
Black beans more than 7 gms
Lima beans more than 6 gms
Navy beans 9.5 gms
Pinto beans more than 6gms
Soyabeans more than 6 gms

Along with these vegetables, there are several other foods that help to ease constipation naturally without the use of any over the counter medications. So, include this constipation relieving foods in your daily diet.

  • Cabbage.
  • Avocado.
  • Asparagus.
  • Potatoes.
  • Squash.
  • Spinach.
  • Radish.
  • Lettuce.
  • Kale.
  • Raddish.
  • Red potatoes with skin.

Seeds To Eat When You Are Constipated

Some seeds are also effective in treating IBS. They are packed with sufficient amount of fiber which adds bulk to stools and gets’s loose to move easily. Here is the list of seeds that make you Poop.

Coriander Seeds to Cure IBS

The amount of dietary fiber in 100 grams of coriander seeds is 41.9 gms. This insoluble fiber helps to increase the bulk of the stool and eases bowel movements in both adults and children. So to stop constant constipation permanently, include coriander seeds in your daily diet foods for constipation.

Acute Constipation Treatment with Flaxseeds

How to relieve painful constipation quickly? The best solution for IBS relief is flaxseeds. The soluble and insoluble fiber present in flaxseeds add huge mass to stools and makes it softer to ease passing bowel movements. Hence, flax seeds act as a bulk-forming herbal laxative. They also have omega-3 fatty acids for easing IBS. But you have to drink plenty of water while using this home remedy. So, flaxseeds are also one of the good foods for constipation.

Instant Constipation Relief Teas at Home

Does tea make you constipated? No…teas are effective in curing irritable bowel syndrome. A cup of hot tea can soothe your bowel movements and makes the digestive system to work actively. Drinking herbal teas can cure constipating problem due to its laxative effect.

Does Dandelion Tea Make You Poop a Lot?

The herbal remedy for the treatment of constipation is dandelion tea. Dandelion leaves have mild laxative, diuretic effects that can help for improving poor digestion. Also, it cleanses the colon, increases bile production in the gastrointestinal tract which in turn relieves constipation quickly. So, drink dandelion tea regularly for constipation prevention.

How to Stop Constipation with Dandelion Tea?

  1. Take a pot and add water and dried dandelion root to it.
  2. Boil for 5 to 10 minutes on low flame.
  3. Turn off the stove and strain the tea with a strainer.
  4. Drink this dandelion tea to prevent constipation naturally.
  5. Regular intake of 3 cups of this tea can avoid irritable bowel syndrome problem.

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Anise Tea to Alleviate Bowel Problems

Another one in the constipation herbal remedies is Anise Herb. The laxative and antispasmodic effects of anise herb are effective in reducing abdominal pain. It has aromatic, licorice, and sweet taste.

How to Fix Stomach Constipation?

  1. Take a pan with water and place it on the stove.
  2. Add either fresh or dried anise leaf to this water.
  3. Heat for few minutes and then turn off the flame.
  4. Strain the solution and have it to get rid of bowel problems.

All these are the best foods for constipation treatment. But some foods may worse the IBS condition. So, know the list of foods which make you constipated.

List of Foods That Cause Constipation

Just now, you know the foods to eat when constipated. But there are also some foods which can make the bowel problems worse. Hence, one must concentrate on the foods they are eating. Here are the list of foods to avoid for constipation.

Red Meat

One of the constipating foods to avoid is red meat. The reasons why red meat is not good for irritable bowel syndrome are:

  1. It is high in fat, hence takes a longer time to digest.
  2. The digestive tract is unable to digest the tough protein fibers in the red meat.
  3. The rich content of iron can make you constipated.
  4. So, avoid red meat if you have constipation.

Dairy Products

Taking many dairy products such as cheese, ice cream, yogurt, milk can cause constipation. The lactose present in these dairy foods can increase acidity, bloating that can make the person constipated.

Study proves that children with ages 1 to 13, who take dairy products are getting bowel problems. Also, children who eliminate those milk products from their diet have regular bowel movements. So, avoid these foods for constipation pain relief.

Fast Foods and Processed Foods

Burgers, french fries, and other fast foods, processed foods contain high fat and low fiber. They have less nutritional values and also salt. Some of the processed foods that cause constipation are white bread, frozen meals, chips, pastries. All these foods can slow down the functioning of digestive system. Hence instead of them, try these natural ways.

Prepare burgers at home with green leafy vegetables. Snack on fruits and crunchy veggies in place of french fries. Drink more water to keep the digestive system healthy.


Most people think bananas are the best solution for constipation problems. Of course, it’s true, but unripe bananas cause constipation, and ripe bananas cure irritable bowel syndrome.

Why unripe bananas cause IBS? Because they contain starch which is hard to digest. Also, babies who eat too many bananas will get constipated. So, you must avoid unripe banana foods for constipation cure.

Chocolates & Chips

People who are suffering from irritable bowel syndrome(IBS) must avoid eating chocolates. Because a large amount of fat in the chocolates can slow down the digestion process. The digestive system fails when the muscle contractions slow down. So, avoid eating chocolates.

The tasty potato chips are also high in fat and contain low fiber. Hence, the stools become hard and you will find difficulty in passing stools. So, don’ eat potato chips.

Finally, these are the list of foods to eat and avoid for constipation. So, follow a strict diet plan to get an immediate relief from constipation. If not treated, contact the doctor and take an appropriate treatment.

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