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What to eat when you're constipated

Backed up? You may be able to find relief by switching up your diet.

Updated on October 29, 2024

woman eats bowl of nuts, berries, and flaxseed
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If you've ever struggled to use the bathroom, you're not alone.

Constipation is a common gastrointestinal problem that involves having fewer than three bowel movements a week. Chronic constipation is infrequent bowel movements or difficulty passing stool that lasts for several weeks. It affects up to 20 percent of adults in the United Sates. In some cases, both chronicShow More

bowl of prunes on dark background
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Prunes

Prunes are dried plums. They contain about 6 grams of dietary fiber per 1/2 cup. Our bodies rely on fiber for healthy bowel movements. Experts recommend women consume between 22 and 28 grams of dietary fiber each day, depending on age. Pregnant people may need more, based on trimester. Men shouldShow More

berries at farmers market
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Berries

Berries can also help ease constipation. Why? One cup of raspberries contains 8 grams of dietary fiber.

Berries are hydrating, too. Strawberries are made up of about 91 percent water. In addition to helping regulate body temperature, lubricating joints, and protecting the spinal cord, adequateShow More

popcorn, bowl
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Air-popped popcorn

Since air-popped popcorn is a whole grain and high in fiber, it can help your bowels get moving. Plus, like other whole grains, popcorn contains potassium and magnesium, two minerals that help maintain bone and muscle health and regulate fluids in the body.

"Magnesium is really important for muscleShow More

nuts, cashews, almonds, dried apricots, dried fruit
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Nuts

Nuts like walnuts and almonds contain healthy fat, protein, and fiber. One ounce of walnuts, about 14 halves, contains around 2 grams of fiber. The same serving of almonds, about 23 nuts, contains about 3.5 grams.

Although nuts are beneficial, they're also dense with calories, so limit yourself toShow More

man eating bowl of oatmeal at home
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Oatmeal

Oats, another whole grain, are known for their versatility and ability to fill you up. Per dry cup, oats contain 8 grams of fiber, about half of which is soluble. Soluble fiber helps stool pass more easily. A 1-cup serving of oats also packs more than 100 percent of the daily recommended amount ofShow More

broccoli, bowl, wooden table
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Broccoli

These crunchy florets are helpful in relieving constipation for a number of reasons. One chopped cup contains more than 2 grams of fiber and is made up of about 90 percent water. It also contains 19 milligrams of magnesium, an essential nutrient for digestion.

Enjoy a side of steamed or bakedShow More

woman pouring flaxseeds into blueberry smoothie
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Flaxseed

Flaxseed comes from the flax plant, an herb used in ancient times as both food and medicine. Flaxseed is available in a number of different forms—including ground, whole seeds, and oil—and is a good source of omega-3 fatty acids, which may help protect the heart from disease.

That's not all.Show More

fork, steak, cutting board
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What not to eat

If you want to have regular, healthy bowel movements, it’s wise to limit low-fiber foods like red meats and dairy products. You might also want to steer clear of processed foods like white bread and pastas, French fries, pastries, and chips—which may make constipation worse.

Aside from diet,Show More

Slideshow sources open slideshow sources

National Institute of Diabetes and Digestive and Kidney Issues. Definition & Facts for Constipation. Reviewed May 2018.
Oh SJ, Fuller G, Patel D, Khalil C, et al. Chronic Constipation in the United States: Results From a Population-Based Survey Assessing Healthcare Seeking and Use of Pharmacotherapy. Am J Gastroenterol. 2020 Jun;115(6):895-905.
MedlinePlus. Stool softener. Revised June 20, 2024.
MedlinePlus. Fiber. Reviewed July 25, 2022.
USDA. Dietary Guidelines for Americans 2020-2025. December 2020.
Bae SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. 2014 Dec;17(4):203-8. 
Kaiser Permanente. Are Prunes Good for Constipation? January 5, 2024.
Michigan State University: MSU Extension Food & Health. Eating fruit to help stay hydrated. March 2, 2021.
FamilyDoctor.org (AAFP). Hydration: Why It’s So Important. Updated June 2023.
Mayo Clinic. Water: How much should you drink every day? October 12, 2022.
Centers for Disease Control and Prevention. Fast Facts: Data on Water Consumption. January 19, 2024.
NIH: Office of Dietary Supplements. Potassium. Updated March 22, 2021.
NIH: Office of Dietary Supplements. Magnesium. Updated March 22, 2021.
MedlinePlus. Magnesium in diet. Reviewed January 19, 2023.
Johns Hopkins Medicine. Foods for Constipation. Accessed October 29, 2024.
Cleveland Clinic. The Health Benefits of Nuts. January 17, 2023.
MedlinePlus. Soluble vs. insoluble fiber. Reviewed July 30, 2022.
NIH: Office of Dietary Supplements. Manganese. Updated March 22, 2021.
Mayo Clinic Health System. What makes tiny flaxseed a nutritional powerhouse? July 10, 2024.
Bladder & Bowel UK. What do we know about flaxseed and bowel health? July 28, 2022.
National Institute of Diabetes and Digestive and Kidney Issues. Eating, Diet, & Nutrition for Constipation. Reviewed May 2018.
Harvard Health Publishing. Common causes of constipation. July 18, 2023.
MedlinePlus. Constipation – self-care. July 25, 2022.

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