Food for Constipation: What to Eat and Drink for Relief

01What

What is constipation?

Constipation means passing fewer than three stools a week, or having hard, dry stools that are difficult or painful to pass, with straining or a feeling of incomplete emptying. Causes include low fibre and fluid intake, inactivity, ignoring the urge to go, medicines (opioids, iron, some antidepressants, antacids with calcium or aluminium), pregnancy, hypothyroidism, irritable bowel syndrome and pelvic floor problems. See alimentos para el estreñimiento (Spanish).

02Fibre

Fibre: how much and what type

Adults should aim for roughly 25–30 g of fibre a day, but many eat about half. Soluble fibre (oats, beans, psyllium, fruit) forms a gel that softens stool, and insoluble fibre (wheat bran, whole grains, vegetables) adds bulk. Both help, but wheat bran may worsen bloating in some people with IBS; psyllium is usually better tolerated. Add 5 g per week and drink more water as you do. See foods high in fibre.

03Best

Best foods for constipation

• Prunes and prune juice: fibre plus sorbitol, which draws water into the gut; about 50 g (5–6 prunes) twice daily is effective in studies.
• Kiwifruit: two a day has been shown to improve stool frequency and consistency.
• Pears, apples with skin, figs and berries.
• Oats, barley and whole-grain bread, pasta and rice.
• Legumes: lentils, beans, chickpeas.
• Vegetables: broccoli, spinach, peas, artichokes, sweet potato with skin.
• Flaxseed, chia and psyllium (with plenty of water).
• Nuts and seeds in moderation.
• Fermented foods and yoghurt with live cultures may help some people.

04Fluids

Fluids and caffeine

Fibre needs water to work; aim for about 1.5–2 litres of fluid daily, mostly water. Warm drinks, particularly in the morning, can stimulate the bowel. Coffee triggers colonic movement in many people. Excess alcohol dehydrates and worsens constipation. Increasing fluids helps most if you are dehydrated; drinking extra water alone is not a cure for constipation in people who already drink enough.

05Limit

Foods to limit

• Highly processed, low-fibre foods: white bread, pastries, crisps, ready meals and fast food.
• Large amounts of cheese and other dairy in people who are sensitive.
• Red and processed meats in large quantities.
• Unripe bananas (green) have a binding effect in some people.
• Alcohol and excess sugary drinks.
• Rapid large increases in bran or fibre supplements without fluids.

06Habits

Habits that help

• Move: walking and regular exercise stimulate the gut.
• Respond to the urge to go; do not delay.
• Schedule time after breakfast, when the gastrocolic reflex is strong.
• Use a footstool to raise knees above hips while on the toilet, which straightens the rectum.
• Avoid straining and limit time on the toilet to a few minutes.
• Manage stress, which affects the gut.
• Review medicines that cause constipation with your doctor.

07Menu

A one-day example

• Breakfast: oatmeal with chopped prunes and flaxseed, a glass of water and a coffee or tea.
• Snack: two kiwifruit, or a pear with the skin.
• Lunch: lentil and vegetable soup with whole-grain bread and a side salad.
• Snack: yoghurt with berries and a handful of almonds.
• Dinner: baked chicken or fish, brown rice and steamed broccoli or spinach.
• Drink water through the day, and take a walk after meals.

08Laxatives

Supplements and laxatives

If diet and habits are not enough, bulk-forming agents (psyllium), osmotic laxatives (polyethylene glycol, lactulose, magnesium salts) and stimulant laxatives (senna, bisacodyl) can be used for short periods under guidance. Osmotic laxatives are generally preferred for ongoing use; stimulants are for occasional relief. Magnesium oxide can help but should be used carefully in kidney disease. Talk to your pharmacist or doctor before using laxatives regularly, and do not use them in children without advice.

09Children

Constipation in children and older adults

• In children, offer fibre-rich foods, fluids and regular toilet routines; limit excess cow’s milk; see a paediatrician if there is pain, soiling or constipation lasts more than a few weeks.
• In older adults, review medicines, fluid intake and mobility; consider fibre and gentle exercise.
• In pregnancy, increase fibre and fluid and ask about iron supplements and gentle laxatives.

11Cases

Three common situations

Occasional constipation while travelling: fluids, fruit, fibre, walking and a regular routine.

Chronic constipation on a low-fibre diet: gradually raise fibre, add prunes or kiwi and psyllium if needed.

Constipation after starting a new medicine: talk to your doctor about alternatives or a laxative.

12Summary

Key points to remember

Constipation often responds to fibre-rich foods (prunes, kiwi, oats, legumes, vegetables), enough fluid, movement and good toilet habits. Increase fibre slowly and seek medical advice for red flags or persistent problems. Our nutrition team can help you plan a gut-friendly diet.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.