The 4 Best Foods and Drinks for Constipation—Plus What To Avoid When You’re Backed Up
See the simple water swap that makes a big difference
We all know what it feels like to be, well, stuck. Constipation is frustratingly common and tends to become even more so as we age. The good news? There are natural, research-backed ways to get things moving again—and a lot of them are probably already on your grocery shopping list. Keep reading to discover some of the best foods for constipation and how to support healthy bowel movements. .
What causes constipation?
There are three main ways we define constipation, says Anish Sheth, MD, gastroenterologist and Chief of Gastroenterology at Penn Medicine Princeton Medical Center. “One is having hard stools, the second is straining or difficulty passing them and the third is simply going infrequently.”
Though several factors can contribute to constipation, the main triggers include:
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- Dehydration
- Too little dietary fiber
- Lack of regular exercise
- Certain medications, such as antidepressants
And as with many health issues, constipation tends to become more common as we age. “As women go through perimenopause and menopause, hormonal changes certainly impact how the GI tract functions,” says Dr. Sheth. “In general, things tend to slow down. It’s not true for everyone, but we know that declining levels of estrogen and progesterone can reduce motility in the GI tract.”
The 3 best foods (and 1 drink!) for constipation
Per usual, Mother Nature knows best when it comes to making stool easier to pass and relieving constipation in the long term. Here, Dr. Sheth shares a few constipation-curbing foods guaranteed to get your GI tract humming along.
Kiwis
While apples keep the doctor away, kiwis keep constipation at bay. “Research reveals that kiwis actually do just as well as, if not better than [the fiber supplement] Metamucil,” reveals Dr. Sheth.
In fact, a study published in the Journal of Human Nutrition and Diatetics shows that eating two to three kiwis per day for four to six weeks significantly improves regularity. That’s largely because the petite fruit are brimming with a digestion-boosting enzyme called actinidin.
Mineral water
You already know that increasing your fluid intake is key to curbing constipation, but you may be surprised that the type of water you sip may make a big difference. =
A study in the journal Clinical Gastroenterology and Hepatology revealed that women with functional constipation—meaning there was no underlying medical cause—who drank 1 liter of mineral water daily saw significant relief and softer stools in as little as two weeks. Credit goes to the magnesium and sulfates in the water, which help loosen stools and get things moving again.
Nuts
Your digestive tract is nuts for nuts because they’re packed with both soluble fiber and insoluble fiber, as well as healthy fats that help keep your intestines moving. “Women need about 20 grams of fiber daily, and nuts are a great source,” says Dr. Sheth, who isn’t one to play favorites when it comes to fiber, at least. He also recommends vegetables, whole grains and seeds. “There’s no magic potion,” he adds, “but when it comes to dietary fiber, it’s important to eat what you enjoy.”
Oatmeal
The humble breakfast staple remains one of the best foods for easing constipation, owing to its high levels of fiber, notes Dr. Sheth. In fact, a study in the British Journal of Nutrition, shows oatmeal helps add bulk to stools, making them easier and more comfortable to pass.
3 foods to avoid when constipated
If you’re prone to chronic constipation are currently backed up, Dr. Sheth recommends limiting or avoiding these foods:
‘Pale’ fare
It’s a good idea to limit refined foods because they’re typically low in fiber, notes Dr. Sheth. “White rice, white bread and products made with white flour are classic examples to avoid.”
Cheese
“If you’re lactose intolerant, you might be thinking, ‘You’re crazy! Cheese gives me diarrhea,’” acknowledges Dr. Sheth. “But if you’re not lactose intolerant, cheese can definitely have a binding effect.”
Red meat
“Some studies show that red meat can contribute to constipation,” says Dr. Sheth, adding that one exception might be especially fatty cuts, which can have the opposite effect: diarrhea.
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