The Best Foods for Constipation to Get Things Moving Without Harsh Laxatives

When thinking about maintaining a healthy digestive system and avoiding bloating or constipation, nutrition remains in the spotlight. Your diet is one of the most important factors in regular, healthy bowel movements. While gradually building your intake of high fiber foods, probiotics and other gut-friendly nutrients is important, there are also foods for constipation that can have a more swift effect. When you’re experiencing one of those unpleasant “can’t go” moments and would rather not reach for a harsh OTC laxative, experts recommend trying the following fare.

What causes constipation?

Constipation typically refers to stools that are hard, dry or difficult to pass, as well as the feeling that you can’t fully empty your bowels. Common causes of constipation include  lack of dietary fiber, dehydration or slow colon function. However, it can also be a symptom of gastrointestinal disorders such as irritable bowel syndrome (IBS) .

Foods for constipation and how they support relief

While there is no food or drink that’ll help you go instantaneously, these options can help get things moving relatively quickly when you’re constipated. As is the case with any food, moderation is key and none of these should be consumed in excess.

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1. Oats

“Oatmeal has soluble fiber that softens your stool and makes it easier to pass,” offers Raj Dasgupta, MD , ABIM quadruple board-certified physician and medical reviewer for the National Council on Aging. “A bowl of oatmeal in the morning can help you go within 24-48 hours.”

It’s also helpful to add berries for extra fiber . Just be careful not to eat too much fiber at once (more than one to two servings), as it might cause stomach discomfort or gas, cautions Dr. Dasgupta.

2. Pears

Pears are high in fiber and sorbitol, which help relieve constipation, says Dr. Dasgupta. Eating one medium pear with the skin can improve digestion in a day. You can eat them raw or add them to salads. Note: too many pears (more than two to three a day) might cause gas or loose stools, he adds.

3. Flaxseed

Flaxseed is rich in both soluble and insoluble fiber, two types of fiber that help add bulk to stool and improve bowel movements, explains Sterling Weaver, RDN , Owner of Sterling Dietetics. It also aids in stool softening, she says.

For best results, consume 50 grams (about 5 Tbs.) of ground flaxseed daily, she suggests. You can add the flour to smoothies, oatmeal or yogurt. You should also drink plenty of water along with flaxseed.

Typically, flaxseed’s constipation relief effects are noticed within 24-48 hours, says Weaver. However, this is also something to keep in moderation, as more than 70 grams daily can lead to digestive issues like bloating and gas, she adds.

4. Artificial sweeteners

We know artificial sweeteners are not the most healthy ingredients, but they are present in many foods and are known to have a laxative effect, says Jennie Stanford, MD , Obesity Medicine Physician and medical contributor for Drugwatch.

“Begin with one to two pieces of candy to understand the impact it can have on constipation before consuming more,” she suggests.

Look for sugar alcohols, she says, especially sorbitol and erythritol. It’s important to avoid ongoing, regular consumption of these products, notes Dr. Stanford, as they may cause other negative health impacts.

Drinks that help with constipation

In addition to the best foods for constipation, there are a few drinks you can sip to speed relief and make it easier to pass stool.

1. Fruit juice

Fruit juice contains a high amount of fructose (the sugar that is naturally found in fruit). And a high fructose load often draws water into the colon and thins the stool, promoting bowel movements, says Dr. Stanford. Because fruit juice is high in sugar, start with 6-8 oz. and assess the impact that has in alleviating constipation.

2. Coffee or tea

“Drinking a warm liquid, especially with caffeine, promotes a bowel movement in many people,” offers Dr. Stanford. “Warm liquids help by increasing gastric motility, and caffeine has its own implications in further stimulating neuroendocrine hormones that promote digestion.” “

While both caffeinated and decaffeinated versions can do it, caffeinated versions have more potent impacts,” she adds. “One or two cups of coffee or tea should be enough to produce a bowel movement.”

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3. Water

Drinking enough fluids is critical for regular bowel movements, and it can also help you in the moment. When you're constipated, your stool is often dry and hard, making it difficult to pass. Water helps soften the stool, aiding in smoother bowel movements, explains Weaver.

Ideally, you should drink water throughout the day. But when constipation strikes, consuming warm water with lemon can stimulate bowel contractions, she says.

Keep reading for more ways to enhance your digestive health!

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .