Constipation is a common digestive issue that can be uncomfortable and even painful. Fortunately, there are certain foods that can help relieve constipation and make it easier to pass stools. Emma Slattery, clinical dietician at Johns Hopkins Medicine, provides information on foods that help with constipation and foods to avoid when you are constipated. Drinking plenty of fluids is essential for relieving constipation.
Depending on their age and gender, adults should consume 22 to 34 grams of fiber a day. It's important to add fiber to your diet little by little to help your body get used to the change. Water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, can help fiber work better. This change should make stools softer and easier to evacuate. Plums and plum juice are known for their ability to help relieve constipation due to a unique ingredient.
Rye bread is also more effective in relieving constipation than regular wheat bread or laxatives. Eating certain fruits, vegetables, and seeds can help relieve constipation by increasing volume, softening stools, reducing bowel transit time, and increasing the frequency of bowel movements. To prevent or relieve constipation, it's important to avoid foods with little or no fiber, such as fried foods, processed meats, commercially baked goods, and other high-fat products. Limiting alcohol, fast food and refined grains, as well as drinking more water, may also reduce the chance of constipation. If you have chronic constipation, talk to a health professional such as a dietician to plan meals with the right amount of fiber for you. Eating the right foods and drinking plenty of fluids can help improve regularity, bowel movements consistency and overall well-being.