If you are experiencing uncomfortable, sometimes even embarrassing, and often painful symptoms of constipation, you’re likely looking for ways to overcome it. For this, an essential part of managing your constipation is understanding what foods trigger the condition or worsen its effects. This article will explore which foods are beneficial and which should be avoided during a bout of constipation. Read on for quick (long-lasting) relief remedies to ease constipation-related discomfort.

What leads to constipation?
Constipation is when bowel movements become hard, less frequent, and difficult to pass. It may happen due to the following reasons:

Inadequate fiber intake
A lack of fiber in the meals can make it difficult for stool to move through the intestines.

Dehydration
When the body doesn’t get enough water, it can lead to hard, dry stools that are difficult to pass.

Lack of physical activity
Exercise helps stimulate the intestines’ muscles, promoting regular bowel movements.

Health conditions
Certain conditions, such as irritable bowel syndrome (IBS), thyroid problems, and diabetes, can contribute to constipation.

Changes in routine
Travel, meal plan changes, sleeping schedules, and other disruptions to your daily routine can all contribute to constipation.
To help prevent/manage constipation, you must maintain a healthy meal plan that includes plenty of fiber-rich foods, drink plenty of water, and engage in regular physical activity.

Five fiber-rich foods to help manage constipation:

Olive oil
Including olive oil in your meals can be crucial in managing constipation. The monounsaturated fat content in the oil helps lubricate and soothe the intestines, leading to softer stools that can be easier to pass. Additionally, olive oil has been found to increase the secretion of digestive enzymes (gastric lipase), which break down food faster while stimulating bowel movements.

Broccoli
Broccoli contains a high amount of insoluble fiber that helps create bulk in the intestines. Bulk (dietary fiber) adds weight and softness to stool, which helps it pass through easily. Some vitamins, such as C and K in broccoli, promote digestion and boost nutrient absorption, solving constipation. For example, eating a bowl of cooked broccoli can help relieve the discomforting feeling caused by constipation, thanks to its dietary fiber.

Pulses
Pulses, also known as legumes or dried beans, are an effective way to help manage constipation. They contain soluble and insoluble fiber, which helps improve digestion and stabilize blood sugar levels while keeping you fuller for longer. Soluble fiber is found in the skins of specific pulses, such as chickpeas, black beans, and lentils which can dissolve in water. This forms a gel-like substance that softens stool and moves it through the digestive system more quickly.
Insoluble fiber doesn’t dissolve in water but passes through your gut relatively unchanged; this fiber adds bulk to bowel movements, making them bulkier and easier to pass.

Liquids
An often overlooked solution to constipation is drinking enough liquids throughout the day. By becoming adequately hydrated, your digestive system is better able to move matter through your intestines.
However, it is essential to note that any liquid won’t do. For example, sticking to water or other liquids instead of soda or sugary drinks is best, which may cause other issues such as high blood sugar or blood pressure. You can also opt for low-residue beverages such as vegetable and fruit juices and soups.

Yogurt
Yogurt’s probiotics (good bacteria) can aid digestion by breaking down food faster. Additionally, yogurt contains a prebiotic galactooligosaccharide, softening stool and making bowel movements much easier to pass. Prebiotics help the digestive system absorb good bacteria.

Five foods to avoid for constipation

Meat
Overeating meat has significantly increased the likelihood of developing constipation. This relationship is likely due to meats’ high fat and low dietary fiber. These factors lead to hard and dry stools that are difficult to pass. Additionally, many types of processed meat, such as bacon and hot dogs, contain sodium nitrites, which can also contribute to constipation.

Fast foods
Fast foods, such as chips, burgers, noodles, and hot dogs, are high in fat, which slows down the digestive system. Foods that take longer to digest can cause constipation because they remain in the body much longer. Additionally, processed fast foods are usually low in fiber, further impeding digestion. When you consume fast foods, you are less likely to eat fresh fruits and vegetables, which contain valuable vitamins, minerals, and dietary fibers that help digestion.

Dairy products
Consuming dairy products may lead to constipation in some individuals due to their lactose. Lactose is a sugar that is difficult to digest, so the body may struggle to break it down and pass it through the system correctly. Overeating dairy can cause fluid retention (build-up of fluids) in the intestines, resulting in harder stools that are more challenging to pass.

Eggs
Eating eggs can contribute to constipation due to their high dietary cholesterol content. Since cholesterol is a type of fat, it can cause stools to become harder to pass out. In addition, fatty foods can slow down the digestion process in our bodies, leading to further constipation problems. Furthermore, eggs contain high amounts of lecithin and small amounts of fiber – two components contributing to constipation. Therefore, if you want to avoid issues with your bowel movements, it’s best to limit or avoid eating eggs altogether.

Processed grains
Processed grains such as white flour, white rice, and processed corn products are stripped of their dietary fiber and other essential nutrients during processing. This lack of fiber in the meal means that waste passes through the intestines more slowly, leading to constipation or even bowel blockage in severe cases.
Another issue is that highly-processed grains are high-carbohydrate foods, which can cause water to be pulled into the intestines. This further reduces intestinal motility (the process through which food eaten is expelled out of the body), exacerbating constipation.

Conclusion
Managing constipation is easier when you know which foods to include and which to avoid. Plenty of fiber-rich fruit and vegetables like beans, Brussels sprouts, and apples can help keep the digestive system functioning correctly. Staying hydrated with plenty of water and other liquids will help draw water into the intestines, preventing stools from becoming hardened and difficult to pass. In contrast, limiting certain food groups such as dairy, processed food, glutenous grains, coffee, and spicy foods is essential.
These steps should make managing constipation an increasingly manageable task. Finally, speak with your physician immediately if you are dealing with severe or prolonged constipation.