Almost everyone experiences constipation at some point in their lives. Certain medications, lack of physical activity, pregnancy or even dehydration can trigger the condition. If left untreated, constipation can lead to hemorrhoids, anal fissures or even fecal incontinence — the inability to control your bowels.
While suffering from painful, infrequent bowel movements is unpleasant, most cases of constipation can be treated by eating the right foods. Kristen Smith, MS, R.D., a bariatric surgery coordinator at Piedmont Atlanta Hospital, shares five foods that can help relieve constipation.
1. Oatmeal. “Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
2. Chia seeds. Chia seeds are packed with calcium and omega-3 fatty acids. They are a great source of fiber and can help stave off hunger. Add two tablespoons of chia seeds to your smoothie, yogurt, salad or oatmeal.
3. Prunes. Eat a few dried or stewed prunes. “One prune has 1 gram of fiber, so it's a fiber powerhouse,” says Smith. “Prunes also contain fermentable sugars such as fructans and sorbitol that offer a laxative effect.”
4. Beans. Beans contain both insoluble and soluble fiber, and that combination helps stool move through your intestines. Consider eating three servings of beans each week to prevent constipation.
5. Raspberries. Berries, specifically raspberries, are a great way to relieve constipation. One cup of raspberries has 8 grams of fiber, double the fiber found in strawberries. Sprinkle a few raspberries on top of your yogurt, smoothie or salad.
How to prevent constipation
Constipation can be a real pain. To prevent the condition, Smith recommends the following:
Increase your fiber intake. “Slowly increase your fiber intake over the course of a week,” she says. “The maintenance goal for fiber intake is 25 grams per day for women and 38 grams per day for men, or 21 grams and 30 grams daily, respectively, for those over the age of 50.”
Stay hydrated. Drink at least eight cups of water per day.
Exercise regularly. Aim for at least 30 minutes of cardiovascular exercise five times per week. You don't have to do all 30 minutes at once. Try accomplishing your exercise in 10-minute intervals.
Eat a balanced diet. Eat plenty of fruits and vegetables, and try to keep the skin on the fruit to maximize your fiber intake. Also, include whole grain sources at every meal, like oatmeal, brown rice and whole wheat bread because they are high in fiber, which can help bulk up your stool.
Try one of these healthy recipes to incorporate more fiber into your diet.
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FAQs
The BRAT diet ― bananas, rice, applesauce and toast ― is one dietitians recommend for a range of digestive issues, and it can help with both constipation and diarrhea.
What simple trick empties your bowels immediately? ›
Try These Tricks for Quick Bowel Movement Stimulation
- Drink coffee. Regarding drinks that make you poop, coffee is probably the first that comes to mind. ...
- Squat when you poop. ...
- Use a fiber supplement. ...
- Take a stimulant laxative. ...
- Take an osmotic laxative. ...
- Take a lubricant laxative. ...
- Try a stool softener. ...
- Use a suppository.
What foods are natural laxatives?
- legumes such as beans and lentils.
- fermented beverages such as kefir.
- fruits such as prunes, figs, and apples.
- vegetables such as rhubarb and sweet potatoes.
- seeds such as chia seeds and flaxseed.
- grains such as rolled oats and oat bran.
How do you relieve constipation in 30 minutes? Try drinking warm liquids like herbal tea or water, which can stimulate bowel movements. Gentle abdominal massage or light exercise like walking may also help.
What is a quick homemade laxative? ›
Natural laxatives include foods rich in magnesium, fiber, and probiotics, as well as drinks like water, prune juice, and coffee. Certain herbs, such as senna, ginger, peppermint, and aloe vera, can also help to keep your bowel movements more regular. Using natural laxatives to relieve constipation is usually safe.
How to pass hard stool immediately? ›
8 ways to get constipation relief
- Dietary fiber. One of the first steps you can take to relieve constipation is to increase your intake of fiber through your diet. ...
- Fiber supplements. ...
- Hydration. ...
- Osmotic laxatives. ...
- Stool softeners. ...
- Lubricants. ...
- Stimulant laxatives. ...
- Enema.
Crouching on a chair
Sitting a certain way for seven seconds is not proven to help constipation. However, changing your body posture while on the toilet can make things easier. Place your feet on a stool to place your knees higher than your hips.
What not to do when constipated? ›
Constipation Mistakes
- Add fiber too fast. Eating fiber from fruits, vegetables, and other foods is really important. ...
- Drink alcohol. Booze zaps your body of fluids, which can make your stools hard -- and harder to pass.
- Double down on dairy. ...
- Skip your workout. ...
- Rely on laxatives.
A range of dietary and lifestyle changes like eating more fiber, staying hydrated, and exercising more may help. If you have severe symptoms, taking laxatives or other OTC medications can help activate your digestive system. Be sure to reach out to a healthcare provider if you often have difficult bowel movements.
Is peanut butter good for constipation? ›
Peanut butter is a great source of dietary fiber, plant protein and unsaturated fats, which make it a helpful tool for preventing and relieving constipation. Besides peanut butter, you can also add fruits, nuts, vegetables, whole grains and legumes to your diet to up your fiber intake and prevent constipation.
Prunes (as a form of plant-based dietary fiber) and psyllium are well-regarded ways to treat chronic constipation. Not surprisingly, all participants were able to achieve the primary goal of increased bowel movements. It seems that kiwifruit achieved this benefit with fewer side effects.
How do I get unconstipated asap? ›
How to get moving
- Hot water. One of the simplest ways to flush out the digestive tract is to drink hot water first thing on waking. ...
- Fresh ginger. ...
- Squat it out. ...
- Try an evening fast. ...
- High fiber foods. ...
- Eat your liquids. ...
- Psyllium husks. ...
- Apple cider vinegar.
Sitting correctly on the toilet and using this technique can help you empty your bowel more easily. Lean forward on the toilet with your forearms resting on your thighs, your legs more than hip width apart and your feet raised up on a small foot stool. Repeat for up to 10 minutes only or until your bowel has emptied.
What are the signs of a blocked bowel? ›
Symptoms of intestinal obstruction are:
- Severe pain in your belly.
- Severe cramping sensations in your belly.
- Throwing up.
- Feelings of fullness or swelling in your belly.
- Loud sounds from your belly.
- Feeling gassy, but being unable to pass gas.
- Constipation (being unable to pass stool)
Relief within minutes. Rectal enemas and suppositories are the fastest acting laxatives available. These include saline and mineral oil enemas as well as glycerin and bisacodyl rectal suppositories. Common OTC products in this group include Fleet enema, Pedia-Lax, and the Magic Bullet.
How do you stimulate a bowel movement quickly? ›
Below is what works for me to keep my bowels happy and my step a little lighter.
- Hot water. One of the simplest ways to flush out the digestive tract is to drink hot water first thing on waking. ...
- Fresh ginger. ...
- Squat it out. ...
- Try an evening fast. ...
- High fiber foods. ...
- Eat your liquids. ...
- Psyllium husks. ...
- Apple cider vinegar.
1. How to make stools easy to pass
- 1.1. Drink lots of water to soften stools. ...
- 1.2. Add more fiber to help soften stools naturally. ...
- 1.3. Regular exercise improves stool quality. ...
- 1.4. Probiotics Supplement - Probiotics. ...
- 1.5. Use olive oil to soften stools. ...
- 1.6. Aloe vera helps soften stools effectively and safely. ...
- 1.7.
A range of dietary and lifestyle changes like eating more fiber, staying hydrated, and exercising more may help. If you have severe symptoms, taking laxatives or other OTC medications can help activate your digestive system. Be sure to reach out to a healthcare provider if you often have difficult bowel movements.
