Constipation is a common issue experienced by people of all ages. Around 18% of adults in the United States deal with it. Various factors can cause constipation, including a lack of fiber, delaying bowel movements (which can cause stool to dry up), traveling, medications, and hormonal changes. Constipation can sometimes be a symptom of other health conditions or diseases.
Some symptoms of constipation include:
- Straining during bowel movements
- Fewer than three bowel movements per week
- Hard, dry, or lumpy stools
- Feeling like you still need to poop after using the toilet
- Bloating or abdominal pain
Your diet can significantly improve symptoms of constipation. Certain foods rich in fiber, fluids, and natural laxatives can stimulate bowel movements and make stool softer and easier to pass.
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Prunes (dried plums) are one of the most effective and studied fruits to help prevent and treat constipation. Prunes are high in fiber and sorbitol, which makes them a natural laxative that helps to stimulate bowel movements.
Studies show that prunes significantly improved stool consistency and increased the number of complete spontaneous bowel movements (CSBM) compared to psyllium, another soluble fiber sometimes used as a laxative. CSBMs are bowel movements that happen without medications and result in a complete evacuation (meaning that once you’ve pooped, you don’t feel like you still have stools to pass).
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Apples are the most consumed fruit in the United States. Apples contain pectin, a type of soluble fiber that helps to improve the transit time of food in your digestive system. Pectin also absorbs water in the digestive tract, which helps to create larger, softer stools that are easier to pass. Researchers have found that supplementing pectin increased colon transit time and helped decrease constipation symptoms.
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This juicy tropical fruit isn’t just a staple for smoothie bowls. It may also help improve your stool frequency, consistency, and shape. Studies show that mango’s constipation relieving effects go beyond the fiber content of the fruit and that a nutrient other than fiber may play a role in the constipation relief.
One study in particular found that participants who ate 300 grams of mango (one to two mangoes) over four weeks saw an improvement in their constipation.
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Psyllium, which can come in husk or powder form, is a soluble fiber from the shrub Plantago psyllium. Supplement manufacturers often use psyllium in laxatives because it helps increase the bulk of your stool by drawing in water and easing the passage of stools. Studies show psyllium can reduce stomach pain and straining and improve stool frequency and consistency. While psyllium isn’t as effective as prunes, it’s a potent laxative you can try if you are allergic to prunes.
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Kiwi fruit is a small green fruit from the berry family. It’s known for its bright coloring and nutrients but is also an effective constipation remedy. Kiwis contain soluble and insoluble fiber. Soluble fiber supports a healthy gut microbiome, and insoluble fiber helps maintain regular bowel movements.
Studies show that kiwis can improve CSBMs, transit time, and bowel habits, decreasing the need for laxatives. The constipation relief is attributed to the fiber content in kiwis, which can help add bulk to stools and increase the speed at which they move through the digestive tract. A study also found that consuming two kiwis daily can improve constipation and abdominal comfort. More research is needed to see if any other nutrients may play a role in the efficacy of kiwis.
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Kefir is a yogurt drink made from fermenting milk in kefir grains. This ancient grain originates from Eastern Europe and looks like small pieces of cauliflower. Kefir is one of the most potent probiotic foods available and is more powerful than yogurt, containing over 60 different strains of beneficial bacteria.
The nutrients and healthy bacteria in kefir promote wound healing and immune system health. Kefir has antimicrobial, anticarcinogenic, and antiallergic properties. Kefir also helps to relieve constipation. Studies show kefir increases stool frequency, improves stool consistency, improves colon transit time, and decreases laxative use.
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Figs, a soft, sweet fruit of the ficus tree, are an underrated fruit that can help relieve symptoms of constipation. While less popular than apples and prunes for constipation relief, studies show fig paste can help to reduce colon transit time, improve stool consistency, and reduce some of the discomfort associated with constipation.
In one study in particular, people with irritable bowel syndrome (IBS) who ate about four dried figs every day reported decreased symptoms of pain and hard stools compared to other people who received a placebo.
Over 90% of people assigned female at birth (AFAB) and 97% of people assigned male at birth (AMAB) don’t meet the recommended daily intake for dietary fiber. With statistics like these, it’s no wonder that so many people experience constipation.
According to the United States Department of Agriculture (USDA) dietary guidelines, people AFAB under 50 need 25-28 grams of fiber daily, while people AMAB under 50 need 31-34 grams daily. These recommendations are for total dietary fiber, including soluble and insoluble fiber.
If you are not meeting the USDA’s recommendations, you can slowly increase your fiber intake by including more fruits, vegetables, beans, legumes, and whole grains in your diet. It’s important to increase your fiber intake slowly because a sudden increase in fiber can lead to excessive gas, stomach cramps, and diarrhea.
Apart from diet, there are other methods you can try to relieve and prevent constipation:
- Stay hydrated by drinking plenty of water and other fluids
- Engage in regular physical activity to stimulate bowel movements
- Establish a consistent bathroom routine
- Get into the habit of going to the bathroom as soon as the need arises
Certain foods can cause constipation or make it worse, including:
- Refined carbohydrates like white bread and pasta
- Low-fiber cereals
- Ultra-processed foods low in fiber
- Fried or greasy foods
It’s essential to contact a healthcare provider if your constipation persists or worsens despite dietary changes. They can determine whether an underlying medical condition might contribute to your symptoms and recommend treatments.
It is also crucial to contact a healthcare provider if you experience any of the following symptoms:
- Bleeding from your rectum or blood in your stool
- Inability to pass gas
- Unintentional weight loss
- Frequent and intense stomach pains or cramps
- Fever
- Lower back pain
- Vomiting
Constipation is an uncomfortable and sometimes painful condition that affects many people, but there are several natural remedies for relief. Psyllium, kiwis, kefir, figs, apples, and mangos are all helpful options to relieve and prevent constipation.
Exercising, drinking plenty of water, and keeping healthy bathroom habits can also help relieve constipation. Avoid ultra-processed foods, refined carbohydrates, deep-fried or greasy foods, and low-fiber cereals to prevent constipation from getting worse.
Contact your healthcare provider if your constipation doesn’t improve despite dietary changes.
