Creator: Chelsea Parham
Published: 2020-01-27T22:26:01Z
Keywords: iron supplements

Constipation is a common digestive issue that affects people of all ages. It occurs when bowel movements become infrequent or difficult to pass.

While occasional constipation is usually not a cause for concern, chronic constipation can lead to discomfort and other health complications. The good news is that diet plays a crucial role in preventing and managing constipation. In this article, we will explore what foods to eat and what foods to avoid to promote healthy bowel movements.

1. Increase Your Fiber Intake

Fiber is an essential nutrient that adds bulk to the stool, making it easier to pass. It acts as a natural laxative and helps regulate bowel movements. Include plenty of high-fiber foods in your diet, such as:.

Whole grains (brown rice, quinoa, oats)
Legumes (beans, lentils)
Fruits (apples, bananas, berries)
Vegetables (broccoli, spinach, kale)
Nuts and seeds (almonds, chia seeds)

2. Stay Hydrated

Dehydration can contribute to constipation. Make sure to drink enough water throughout the day to keep your stools soft and easy to pass. Aim for at least eight glasses of water daily.

Additionally, you can include herbal teas and fresh fruit juices for added hydration.

3. Limit Processed Foods

Foods that are highly processed tend to be low in fiber and high in fat, sugar, and salt. These can contribute to constipation and should be consumed in moderation. Examples of processed foods to limit include:.

Fast food
Frozen meals
Canned soups
Processed meats
Snack foods (chips, cookies)

4. Opt for Prunes and Prune Juice

Prunes are well-known for their natural laxative properties. They contain a type of fiber called sorbitol, which helps soften the stool and promotes regular bowel movements.

Enjoy a handful of prunes as a snack or drink a glass of prune juice daily to relieve constipation.

5. Include Probiotic-Rich Foods

Probiotics are beneficial bacteria that support overall gut health. Consuming foods rich in probiotics can help maintain a healthy balance of gut bacteria, which influences regular bowel movements.

Incorporate the following probiotic-rich foods into your diet:.

Yogurt
Kefir
Sauerkraut
Kombucha
Kimchi

6. Be Mindful of Dairy Products

While dairy products provide essential nutrients, some individuals may experience constipation as a result of lactose intolerance or sensitivity.

If you notice that dairy products worsen your constipation, consider reducing your intake or opting for lactose-free alternatives like almond milk or lactose-free yogurt.

7. Be Cautious with Iron Supplements

Iron supplements are commonly associated with constipation. If you are taking iron supplements, make sure to drink plenty of water and increase your fiber intake to minimize their constipating effects.

If constipation persists, consult your healthcare provider for alternative options.

8. Avoid Alcohol and Caffeine

Alcohol and caffeine can have dehydrating effects on the body, leading to constipation. Limit your intake of alcoholic beverages and caffeinated drinks like coffee and tea.

If you do consume these beverages, make sure to balance it with increased water intake.

9. Exercise Regularly

Physical activity stimulates the muscles in the intestines, helping move stool through the digestive tract. Aim for at least 30 minutes of moderate exercise, such as walking, jogging, or cycling, most days of the week to prevent constipation.

10. Listen to Your Body

Every individual is unique, and certain foods may affect people differently. Pay attention to how your body reacts to different foods and make adjustments accordingly.

If you notice that a particular food triggers constipation for you, it may be best to avoid or limit its consumption in the future.