What Should I Eat When You're Constipated?
Quick answer: Eat high-fibre foods and drink plenty of water. Prunes, flaxseeds, and cooked vegetables are especially effective. Avoid low-fibre, processed foods that slow the digestive system.
What to Eat
Prunes (dried plums)
The most effective natural laxative — contain sorbitol and dihydroxyphenyl isatin which stimulate bowel movement.
Flaxseeds (ground)
Rich in soluble and insoluble fibre; add to yoghurt or smoothies.
Chia seeds
Absorb water and form a gel that softens stools and eases passage.
Kiwi fruit
Studies show kiwi is particularly effective at easing constipation, even outperforming prunes in some trials.
Pears, apples (with skin)
High in pectin (soluble fibre) and sorbitol — naturally promote bowel movements.
Cooked legumes (lentils, beans, chickpeas)
Extremely high in both soluble and insoluble fibre.
Oatmeal
Soluble fibre (beta-glucan) adds bulk to stools and softens them.
Warm water with lemon (on an empty stomach)
Stimulates peristalsis — the muscle contractions that move food through the gut.
Spinach and leafy greens
High in fibre and magnesium, which draws water into the intestines.
What to Avoid
White bread, white rice, and refined carbs
Low in fibre and slow intestinal transit significantly.
Dairy products (cheese, milk)
Can worsen constipation in some people — especially if lactose intolerant.
Red meat
Low in fibre and high in fat — slows digestion.
Fried food
Fat slows stomach emptying and intestinal motility.
Alcohol
Dehydrates the body, making stools harder and harder to pass.
Bananas (unripe)
Unripe bananas contain resistant starch that can worsen constipation. Ripe bananas are fine.
Processed snacks (chocolate, biscuits)
Low fibre and high fat — constipation triggers.
Hydration
Drinking enough water is as important as eating fibre. Aim for 8+ glasses per day. A glass of warm water first thing in the morning is a simple and effective way to stimulate bowel movement.
Tips
- •Gradually increase fibre intake — jumping from low to very high fibre too quickly causes bloating.
- •Exercise helps — even a 20-minute walk stimulates gut activity.
- •Try a squatting position on the toilet (feet elevated on a step) — it straightens the rectum for easier passage.
- •If constipation continues for more than a week, consult a doctor to rule out underlying causes.