Constipation is a common chronic condition affecting individuals of all ages. In a recent survey in India, it was found that almost 22% of the adult population experiences constipation. [1] Constipation is a condition where bowel movements become infrequent or difficult, with reduced bowel movements of fewer than three times a week, often resulting in hard and dry stools.
Certain foods can naturally ease bowel movements by improving stool consistency and promoting regularity, while others can make things worse. Let’s explore the best foods for constipation, what foods to avoid when constipated, and small habits that can help keep your gut happy and healthy.
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Symptoms That Suggest Constipation: What To Look For?
While you might assume that having a daily bowel movement excludes the possibility of constipation, being constipated may include any one of the following symptoms:
- Bloating
- Abdominal pain
- Straining while passing stools
- Passing hard and lumpy stools
- A feeling of fullness, even after passing stools
- A sensation of incomplete stool evacuation
- A feeling of a blockage in the rectum that prevents the passing of stools
Consult an expert to get better guidance.
Understanding Why Foods for Constipation Matter
Constipation occurs when the stool moves too slowly through the large intestine, making it dry, hard, and difficult to pass. This can happen due to low-fiber diets, inadequate hydration, sedentary lifestyles, or even ignoring the urge to go. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) highlights that increasing fiber and fluid intake can help if you are constipated. [2]
Foods To Eat When Constipated
While fiber plays a major role in relieving constipation, it can work best when combined with enough fluids, healthy fats, and balanced nutrition.
1. Fibre-Rich Foods
Too little fiber can lead to sluggish digestion, causing issues like constipation and an unhealthy gut. It is usually recommended that adults get at least 22-34 grams of fiber a day. [2] Load your plate with fibre-rich food like nuts, fruits, vegetables, and whole grains. Soluble fiber, like cooked vegetables and whole grains, can help soften the stool by absorbing water, whereas the insoluble fiber, like nuts and leafy greens, can add bulk and help the stool move through the gut.
Ways to increase your daily fiber intake
- Opt for high-fiber breakfast options like poha, moong dal cheela, ragi dosa, etc
- Add more non-starchy vegetables like spinach, broccoli, etc
- Swap white rice for brown rice or quinoa
- Snack on a handful of seeds, nuts, or fiber-rich fruits such as apples, pears, etc
2. Healthy Fats
Deep-fried foods or high-fat foods can slow down your digestive system. Instead of saturated or trans fats like chips, namkeen, cheese, opt for good or unsaturated fats like nuts, avocado. Good fats can act like lubricants for the intestine. Hence, having nuts, seeds, olive oil, and ghee in moderation can help smooth bowel movements.
3. Probiotic Foods
Prescription and over-the-counter drugs like iron supplements, antidepressants, and antispasmodics can lead to constipation. Similarly, people with irritable bowel syndrome (IBS) may experience sluggish bowel movements. Probiotic-rich foods like curd, kefir, and fermented foods like idlis, kanji water, or dosa with lactobacillus strains can enhance gut-friendly bacteria, improving digestion and regularity.
Is your diet not meeting the daily requirement of probiotics? Incorporate probiotics into your routine, and say hello to a healthy gut after consulting with your doctor.
4. Naturally Laxative Foods
Certain foods like papaya, kiwi, prunes, figs, and pears, with their skin, can work as gentle and natural laxatives. Prunes are a traditional remedy for constipation, rich in natural sorbitol that helps soften stools and stimulate bowel movements. Their high fiber and sorbitol content can make them an effective, natural option for digestive relief. Similarly, Ghee, or clarified butter, is a traditional remedy for constipation. Rich in butyric acid, it helps lubricate the intestines, improve metabolism, and alleviate symptoms like bloating and abdominal discomfort.
Foods To Avoid When Constipated
Some foods can slow down digestion, dry out the stool, or block fiber’s action. Here are some foods for constipation that you may want to cut down on:
- Processed and Fried Foods: Chips, fries, and deep-fried snacks contain unhealthy fats that slow digestion.
- Low-fiber Bakery Products: White bread, biscuits, and pastries just add calories and only a little fiber.
- Full-fat Dairy: Cheese and creamy desserts can trigger constipation in some people.
- White Rice: This is low in fiber and can make stools harder and drier
Tip: Just swap white rice with brown or red rice, fried snacks with roasted makhana or nuts, and maida rotis with multigrain ones.
Eating Habits That Support A Healthy Gut
It is not only what you eat, but how you eat that matters.
- Eat smaller, balanced meals instead of skipping or overeating.
- Drink water and stay hydrated.
- Maintain consistent meal times – your gut loves routine.
- Don’t ignore the urge to pass stool.
- Stay active – even a 30-minute walk a day can help stimulate bowel movements.
When To Seek Medical Help
Occasional constipation can be common. But it is important to consult a doctor if it comes with severe pain, bloating, or blood in the stool. Or you face sudden changes in your stool timings, and also if you are taking any medication that is causing constipation.
FAQs
1. Can constipation cause Irritable Bowel Syndrome (IBS) symptoms?
Yes, long-term constipation can sometimes overlap with or worsen IBS, particularly the IBS-C type. It can disrupt normal bowel movement and alter gut bacteria, leading to symptoms that are common in IBS.
2. If someone is constipated, does it matter at what time they eat?
Meal timing can influence bowel habits. Eating at regular intervals helps stimulate the digestive system and can promote bowel movements.
3. Are there any particular diets that can cause constipation?
Yes, diets that are low in fiber and high in processed foods, red meat, or full-fat dairy can slow bowel movements. Extremely low-carb or keto diets may also cause constipation.
4. What not to eat when you are constipated?
Avoid processed or fried foods, full-fat dairy products, and refined grains like white bread, pasta, and white rice.
5. Is rice good for constipation?
It depends on the type of rice. White rice is low in fiber and can make constipation worse if eaten frequently. On the other hand, brown rice can support healthy digestion as they are rich in fiber, when eaten with enough water and vegetables.
References
1. Sinha SK, Mondal MK, Yadav DP, et al. Efficacy and Safety of Linaclotide in Indian Patients with Chronic Constipation- A Randomized, Multicentre, Double Blind, Placebo-Controlled, Parallel-Group Study. Japanese Journal of Gastroenterology. 2025;12(1):1-9. doi:10.52338/jjogastro 2025.4979
2. Eating, Diet, & Nutrition for Constipation. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition. Published August 27, 2025.
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and is reviewed by Dr.Subita Alagh, Assistant Team Lead, Disease Content.)
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