Constipation is a common digestive problem that affects many people, and it occurs when bowel movements become difficult or infrequent.

There are several reasons for this disorder, such as a lack of fiber in the diet, dehydration, medications, and some health conditions. However, your diet plays a significant role in determining the risk of constipation and the severity of its symptoms. In this article, we will look at 30 foods and drinks that can help or worsen constipation.

Foods that can help with constipation

1. Fiber-rich foods: Fiber is essential for maintaining regular bowel movements, as it adds bulk to stool and helps it pass through the digestive system more efficiently.

Some examples of fiber-rich foods include fruits, vegetables, whole grains, and legumes.

2. Berries: Berries are a good source of antioxidants and fiber, and they help to keep the digestive system moving smoothly. Some excellent berries for constipation relief include raspberries, blackberries, and strawberries.

3. Prunes: Prunes, or dried plums, are a well-known natural remedy for constipation. They are high in fiber and contain a natural laxative called sorbitol, which can soften stool and make it easier to pass.

4. Kiwi: Kiwi is another fruit that is high in fiber and can help with constipation. It also contains an enzyme called actinidin, which helps to break down protein and aids digestion.

5. Apples: Apples are rich in fiber and contain pectin, a compound that can help to regulate bowel movements. Eating an apple a day can help to prevent constipation and keep your digestive system healthy.

6. Leafy greens: Leafy greens such as spinach, kale, and collard greens are high in fiber and water content, making them excellent foods for constipation relief. They also provide many important vitamins and minerals that are necessary for good health.

7. Whole grains: Whole grains such as brown rice, quinoa, and oatmeal are high in fiber and can help to keep bowel movements regular. They also provide sustained energy and are good for overall health.

8. Nuts and seeds: Nuts and seeds such as almonds, walnuts, chia seeds, and flaxseeds are high in fiber and healthy fats, making them excellent foods for constipation relief. They also provide many essential nutrients that are necessary for good health.

9. Yogurt: Yogurt contains probiotics, which are beneficial bacteria that help to maintain a healthy balance of gut flora. Eating yogurt regularly can help to improve digestion and prevent constipation.

10. Water: Drinking water is essential for maintaining healthy bowel movements. It helps to soften stool, making it easier to pass, and also flushes out toxins and waste products from the body.

Drinking at least eight glasses of water a day can help to prevent constipation and keep you hydrated.

Foods that can worsen constipation

1. Processed foods: Processed foods such as fast food, frozen dinners, and packaged snacks are low in fiber and high in fat and sugar, making them a prime culprit for constipation.

They also contain preservatives and additives that can harm the digestive system.

2. Dairy products: Dairy products such as cheese and milk can worsen constipation, especially in people who are lactose intolerant. Dairy can be difficult to digest, and it can cause bloating, gas, and discomfort.

3. Red meat: Red meat is high in fat and lacks fiber, making it a food that can worsen constipation. It can also be difficult to digest, leading to discomfort and bloating.

4. Fried foods: Fried foods such as french fries, onion rings, and fried chicken are high in fat and difficult to digest. They can slow down the digestive system and worsen constipation.

5. White bread and pasta: White bread and pasta are low in fiber and high in refined carbohydrates, making them a food that can worsen constipation. They can also cause bloating and discomfort in some people.

6. Alcohol: Alcohol is a diuretic, which means that it can dehydrate the body and worsen constipation. It can also disturb the balance of gut bacteria and lead to digestive problems.

7. Caffeine: Caffeine can have a laxative effect in some people, but it can also worsen constipation. It can dehydrate the body and cause the colon to become more sluggish.

8. Chocolate: Although chocolate contains some fiber, it is also high in fat and sugar, which can worsen constipation. It can also cause bloating and discomfort in some people.

9. Bananas: Bananas are a nutritious fruit, but they can worsen constipation in some people, especially if they are unripe. They are low in fiber and high in starch, which can make stool harder to pass.

10. Processed snacks: Processed snacks such as chips, crackers, and cookies are low in fiber and high in fat and sugar, making them a food that can worsen constipation. They can also contain preservatives and additives that can harm the digestive system.

Conclusion

Constipation is a common problem that can be caused by many factors, but diet plays a significant role in determining the risk and severity of its symptoms.

Increasing your intake of fiber-rich foods, water, and probiotics can help to prevent and relieve constipation. Conversely, eating processed foods, dairy, red meat, and fried foods can worsen constipation. By making simple changes to your diet and lifestyle, you can keep your digestive system healthy and prevent constipation.