The Best Foods for Constipation Relief: Top Choices to Help You Poop

If you're having trouble with constipation, you're not alone. Constipation is a common issue that can be chronic or due to temporary circumstances, like a change in medication, eating habits, or even travel. According to the American Gastroenterological Association, 16% of adults have symptoms of constipation. Rates are even higher in adults over 60, with 33% of older adults experiencing hard, infrequent stools.

Although constipation can be unpleasant, there are many things you can try to get your digestive system moving again. Read on to learn which foods might help partially prevent or ease constipation, its underlying causes, and useful relief tips.

Understanding constipation

Constipation is generally defined as infrequent bowel movements, usually fewer than three per week. For some people, however, this is a regular stooling pattern and not a result of constipation. You don't necessarily have to have a bowel movement every day as long as you feel well.

The American Gastroenterological Association indicates that people with constipation usually have other symptoms in addition to infrequent stools, such as:

• Hard stools
• A feeling of incomplete evacuation, or as if not all stool has passed after having a bowel movement
• Abdominal discomfort
• Abdominal bloating
• Straining while trying to pass a bowel movement
• A feeling of blockage in the rectum or anus

Foods that help relieve constipation

Dietary changes can help relieve constipation to some extent. Consider eating more high-fiber foods if you don't consume enough fiber in your typical diet, ideally from whole food sources such as whole grains and fruits and vegetables instead of supplements.

While both insoluble and soluble fiber have potential health benefits, insoluble fiber — which adds bulk to stool and decreases transit time — is more pronounced in constipation management. Good sources of fiber include:

However, suddenly increasing your fiber intake can be counterproductive, as it may increase the chances of constipation in the short term. Increase fiber intake gradually over time, such as by adding one or two servings of higher-fiber foods to your typical daily diet before going further.

Liquids and hydration for constipation relief

There isn't an exact amount of fluid each person needs daily to support proper bowel function. However, increasing fluid intake might help encourage bowel movements, especially in people who do not meet general fluid intake guidelines.

For general fluid needs, the United States Dietary Reference Intakes recommends 2.7 liters of total fluids per day for women and 3.7 liters of total fluids per day for men (over the age of 19). Total fluid includes water, beverages, and fluids from foods. Ideally, you'd primarily meet this fluid goal with water, but teas, juices, dairy products like milk, and other liquids count as fluid intake.

If you increase fiber intake, drinking more water and fluids is beneficial to help the fiber move through the digestive tract. Increased exercise and hot or humid weather also increase fluid needs, so consider other factors when deciding on a fluid goal.

In addition to drinking adequate fluid, some research suggests that drinking prune juice might help relieve occasional constipation. One double-blind, randomized, placebo-controlled trial looked at the effects of prune juice on 84 people between the ages of 20–75 with chronic constipation. Participants in the prune group received 54 grams (about 2 ounces) of prune juice daily for eight weeks. During the study, the prune juice group's rates of hard and lumpy stools meaningfully decreased from baseline, and rates of normal stools increased.

However, adding prune juice won't necessarily resolve constipation for everyone, especially if an underlying condition causes constipation. Also, the serving size matters, as drinking too much prune juice could cause diarrhea. Try drinking a small amount of prune juice, such as the 2 oz serving used in the study, to see if this strategy helps you. But remember that it may not work for everyone.

Foods to avoid when constipated

Foods that are heavily processed, greasy, or lack fiber might worsen constipation. The National Institute of Diabetes and Digestive and Kidney Diseases suggests avoiding the following types of foods when constipated:

If you're unsure how to incorporate more high-fiber foods and avoid foods that might worsen your constipation, a registered dietitian could help optimize your diet.

Underlying causes of constipation

Constipation has many potential causes, including:

• Slow movement of stools through the large intestine
• Inadequate fiber intake (The 2020-2025 Dietary Guidelines for Americans note that more than 90% of women and 97% of men don’t meet recommended intakes for dietary fiber.)
• Insufficient hydration
• Not eating enough food overall, for example, due to a fasting regimen
• Certain medications, including antipsychotic medicines, opioids, some antacids, and certain diuretics
• Nutrition supplements that contain iron
• Holding stool or waiting for a more opportune time to have a bowel movement, which causes the stool to become more difficult to pass
• Issues with relaxing and coordinating pelvic floor muscles
• A sedentary lifestyle
• Some gastrointestinal problems and diseases
• Recent travel or changes in routine

When to see a doctor

You know your body best. If you have a change in bowel movement patterns and aren't finding any relief from changes in diet, exercise, or lifestyle, contact your healthcare provider.

Top 5 tips to prevent constipation

In my work as a registered dietitian, I’ve helped many patients relieve constipation by focusing on the following five tips. I usually recommend incorporating more whole food sources of fiber first, like vegetables, fruits, and whole grains, since these choices are good for overall health and rich in other beneficial nutrients.

1. Eat enough dietary fiber. The Dietary Guidelines for Americans suggest eating 14 grams of dietary fiber for every 1,000 calories your body requires, so about 28 grams per day for a 2,000-calorie diet.
2. Increase your physical activity. If you have low activity levels at baseline, try adding some gentle walks daily to help move your digestion, or try other low-impact activities like swimming or yoga.
3. Don't hold a bowel movement. Holding stool makes it harder to pass and increases the amount of stool you'll need to pass the next time, so use the bathroom when you feel the urge. Some people have luck training their bowels by using the bathroom at the same time every day.
4. Stay hydrated. Aim to drink plenty of water as your primary hydration source, but other liquids also count into your daily fluid intake.
5. Consider adding an over-the-counter fiber supplement. Always check with your healthcare provider to make sure a supplement is safe for you first, though. Adding fiber to your diet from food is best, but if that's not possible, common supplement options are psyllium fiber or methylcellulose. They add bulk to stools and draw in water, which can make it easier to poop.

Final thoughts

For most people, eating a healthy diet and working on hydration are great first steps toward resolving constipation. To increase the bulk of your stool, focus on eating more fiber by incorporating whole grains, nuts, seeds, vegetables, and fruits into your diet.

Remember that other lifestyle factors, like not holding your stools and increasing physical activity, can also help keep your bowels moving. Seek medical attention if you have trouble resolving constipation with these changes or have other symptoms that accompany your constipation, such as pain or blood in your stools.