28 Best Foods for Constipation for Faster Recovery

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What is Constipation?

28 Best Foods for Constipation

List of Fibre-Rich Vegetables for Constipation

SNo.

Vegetables Description Amount of Fibre (per 100 g)
1 Spinach Leafy green packed with fibre and essential nutrients, aiding digestion. 2.2 g
2 Broccoli Cruciferous vegetables, rich in fibre and antioxidants, support bowel regularity. 2.6 g
3 Carrots Crunchy root vegetables are high in fibre and beta-carotene, promoting gut health. 2.8 g
4 Brussels Sprouts Nutrient-dense vegetables are loaded with fibre, aiding in smooth digestion. 3.8 g
5 Sweet Potatoes Versatile root vegetables packed with fibre aid in digestive regularity. 3.0 g

List of Fibre-Rich Fruits for Constipation

SNo.

Fruits Description Amount of Fibre (per 100 g)
6 Apples Crisp and juicy, apples are packed with fibre, vitamin C, and antioxidants, aiding digestion and promoting bowel regularity. 2.4 g
7 Pears Sweet and succulent, pears offer a good source of fibre, vitamins K and C, and copper, supporting gut health and easing constipation. 3.1 g
8 Prunes Prunes, or dried plums, are rich in fibre, potassium, and vitamin K, known for their laxative effect and ability to relieve constipation naturally. 7.1 g
9 Kiwi Vibrantly green kiwis are packed with fibre, vitamin C, vitamin K, and antioxidants, aiding digestion and promoting bowel regularity. 3 g
10 Oranges Juicy and refreshing, oranges are a good source of fibre, vitamin C, and potassium. These nutrients support digestive health and alleviate constipation symptoms. 2.4 g
11 Berries (e.g., raspberries, strawberries) Berries are fibre-rich fruits loaded with vitamins, antioxidants, and minerals. They promote healthy digestion and ease bowel movements. 3.9 g

List of Dairy Products and Nuts for Constipation

SNo.

Dairy Products and Nuts Description Amount of Fibre (per 100 g)
12 Greek Yogurt A creamy and tangy dairy product packed with protein, calcium, and probiotics, promoting gut health and regularity. Also rich in vitamins B12 and D. 0.4 g
13 Almonds Nutrient-dense nuts packed with fibre, healthy fats, protein, and essential vitamins and minerals like vitamin E, magnesium, and calcium, aiding digestion and relieving constipation. 12.5 g
14 Walnuts Heart-healthy nuts containing omega-3 fatty acids, antioxidants, protein, and fibre promote bowel regularity and overall digestive wellness. Also rich in vitamin E and folate. 6.7 g
15 Cashews Creamy and versatile nuts are loaded with fibre, protein, healthy fats, and essential nutrients like magnesium, phosphorus, and zinc, which support digestive health and ease constipation. 3.3 g
16 Pistachios Crunchy and delicious nuts are rich in fibre, protein, healthy fats, and various vitamins and minerals, such as vitamin B6, potassium, and iron, which aid in smooth bowel movements and digestion. 10.3 g

List of Vegetarian Food for Constipation

SNo.

Food Description Amount of Fibre (per 100 g)
17 Lentils Packed with fibre, protein, iron, and folate, lentils support gut health and aid digestion. They're also rich in potassium, magnesium, and vitamin B6. 7.9 g
18 Chickpeas Chickpeas are a versatile legume high in fibre and protein. They promote regular bowel movements and provide essential nutrients like iron and zinc. 7.6 g
19 Quinoa A complete protein source, quinoa is fibre-rich and contains vitamins B and E, as well as minerals like magnesium, iron, and zinc. It's also gluten-free and easy to digest. 2.8 g
20 Chia Seeds These tiny seeds are a powerhouse of fibre, omega-3 fatty acids, protein, calcium, and antioxidants, aiding digestion and promoting overall gut health. 34.4 g
21 Flaxseeds Rich in fibre, omega-3 fatty acids, and lignans, flaxseeds support regular bowel movements and contribute to heart health and inflammation reduction. 27.3 g

List of Non-Vegetarian Foods for Constipation

SNo.

Food Description  Amount of Protein (per 100 g)
22 Chicken Breast Lean protein source rich in vitamin B6, niacin, and selenium, supporting muscle growth and repair.  31 g
23 Salmon High in omega-3 fatty acids, vitamin D, and protein, beneficial for heart health and brain function.  20 g
24 Turkey Low-fat meat option packed with protein, B vitamins, and zinc, promoting immune health and muscle function.  29 g
25 Tuna Rich in protein, vitamin D, and omega-3 fatty acids, aiding in muscle development and cardiovascular health.  20-25 g
26 Eggs Excellent protein source containing vitamins A, D, E, and B12, as well as minerals like iron and zinc, supporting overall health.  13 g
27 Shrimp Low-calorie seafood choice rich in protein, iodine, and selenium, essential for thyroid function and immune support.  24 g
28 Lean Beef Protein-packed meat options supply iron, zinc, and B vitamins, which are crucial for energy production and immune function.  13 g

Causes of Constipation

Symptoms of Constipation

How to Maintain a Healthy Diet for Constipation?

10 Food Items to Avoid When Suffering from Constipation

When experiencing constipation, it's wise to avoid certain foods that exacerbate symptoms. These items tend to be low in fibre and high in fat. Steering clear of them can help alleviate discomfort and promote regularity. Here are ten food items to steer clear of:

SNo.

Food Item Reasons to Avoid
1 Dairy Products High in lactose, which can be difficult to digest for some.
2 Processed Foods Low in fibre and high in unhealthy fats.
3 Red Meat High fat content slows down digestion.
4 Fried Foods High fat content can lead to sluggish digestion.
5 White Bread and Pastries Lack of fibre contributes to constipation.
6 Bananas Low in fibre and may cause binding.
7 White Rice Low fibre content slows digestion.
8 Unripe Bananas High in starch, which can be difficult to digest.
9 Caffeine It can dehydrate the body and lead to firmer stools.
10 Alcohol Dehydrating effects can worsen constipation.

Hence, incorporating a diet rich in fibre, hydration, and probiotics while avoiding these ten culprits can help manage constipation effectively.

Side Effects of an Unhealthy Diet for Constipation

FAQs about Food Items for Constipation Patients