Discover the top 7 foods that can help prevent constipation and improve your digestive health.
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Constipation isn’t a topic people like to talk about. But infrequent or dry, difficult bowel movements are a surprisingly common problem. Nearly 1 in 5 U.S. adults experience this health issue. That number jumps to around 1 in 3 when it’s adults over age 60. Fortunately, tweaking your daily eating habits can help make your visits to the bathroom more productive.
“A well-balanced diet plays a crucial role in maintaining a healthy and regular digestive system,” says Grace Derocha, RDN, CDCES, a Detroit-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.
Foods rich in fiber are particularly good at preventing constipation. This is because they add bulk to stools and soften them, making them easier to pass. Depending on your age, women should aim for about 22 to 28 grams of fiber daily, and men should have about 28 to 34 grams. But that’s not the only nutritional factor that can make a big difference in the bathroom. If you’re seeking relief from discomfort and bloating, these seven types of food can help you find it.
7 Best Foods to Incorporate in Your Diet for Constipation
These food types are all known to benefit both digestive and overall health. There are many different options to choose from in each category, so there are options to suit anyone’s taste buds.
Whole grains
“Whole grains help keep the digestive system regular, primarily because they are rich in insoluble fiber, which adds bulk to stool and promotes regular bowel movements,” says Derocha. “They also contain soluble fiber, which helps soften stool, making it easier to pass.”
To make sure the product you’re purchasing is made from whole grains, look for the word “whole” as the first ingredient on the nutrition label. “Aim for whole-grain foods to be at least half of the grains that you eat,” says Lynn Grieger, RDN, CDCES, a registered dietitian-nutritionist and fitness coach in Prescott, Arizona, and a medical reviewer for Everyday Health.
RDN-recommended options include: oats, brown rice, quinoa, whole wheat, barley, and bulgar.
Probiotics and Prebiotics
Probiotics are foods or supplements that contain live microorganisms that help maintain or improve microflora –– the healthy bacteria naturally present in the body. Prebiotics are the plant-based fibers that microflora feast upon. When you eat foods that contain either one of them, it may help you poop better.
“They both help promote a healthy gut microbiome, which aids digestion,” says Derocha.
RDN-recommended options include: yogurt, kefir, and fermented foods like kimchi or sauerkraut for probiotics; onions, garlic, and bananas for prebiotics.
Legumes
A protein staple of any plant-based or vegan diet, legumes — which most people call beans — are also an easy, affordable way to fill up and aid digestion. They’re a great source of complex carbohydrates, vitamins, minerals, and all-important fiber.
“The soluble fiber in legumes absorbs water in the intestine, which makes it easier for food to pass through,” says Derocha. “And legumes act as a prebiotic, feeding beneficial gut bacteria, which enhances gut health and digestion.”
Both Derocha and Grieger point out that legumes are versatile and can be enjoyed in salads, soups, stews, grain bowls, and as a meat substitute for tacos, chili, or pasta sauces.
RDN-recommended options include: Black beans, pinto beans, lentils, chickpeas (garbanzo beans), split peas, and edamame (soy beans)
Water-Rich Fruits and Vegetables
Staying hydrated is a key way to keep your bowel movements regular. Making an effort to drink water can improve or prevent constipation — Everyday Health’s Hydration Calculator can give you a personalized recommendation of how much you need — but so can eating water-dense foods.
“Water-rich fruits and vegetables help maintain hydration in the digestive tract, which is essential for softening stool and preventing constipation,” says Derocha. “Adequate water content ensures that fiber can move through the intestines effectively, aiding in smooth bowel movements.”
Like many other foods on this list, the fiber in nuts is a secret weapon for fighting constipation. But it’s not the only one.
“Nuts also contain healthy fats that support digestion by lubricating the digestive tract, making it easier for food and waste to move through the intestines,” says Derocha.
The protein in nuts makes them a smart choice for a healthy snack, and Derocha advises that you can also add them to salads, soups, and stir-fries to help keep your system moving. But do consume them in moderation, since they are calorie-dense.
All fruits and veggies contain fiber, but some contain more than others. The next time you go to the grocery store or farmer’s market, Derocha suggests you add these high-fiber foods to your list, some of which also have other nutritional qualities that enhance digestive health.
Apples, when unpeeled, are rich in both soluble and insoluble fiber, and they help bulk up and soften stool.
Berries, including raspberries and blackberries
Broccoli, which also acts as a prebiotic
Carrots, which contain a good mix of fiber and water content
Spinach, which is also loaded with fiber and water
Avocados, which are high in fiber and healthy fats
Dried fruit
Prunes have been a well-known remedy for constipation for many years. But it’s not just dried plums that can keep food moving along through the intestines. Many other dried fruits can have the same positive effect on bowel movements.
“Dried fruit helps keep the digestive system regular because it is a concentrated source of fiber,” says Derocha. “Dried fruits are also high in a natural sugar known as sorbitol, which can act as a mild laxative by pulling water into the intestines, easing bowel movements.”
If you’re trying to lose or maintain your weight, know that dried fruits are calorie-dense and may contain added sugar. Keep an eye on portion sizes and choose varieties that contain only the fruit’s natural sugar.
RDN-recommended options include: Prunes, figs, dates, apricots, raisins, and dried apples
When to See a Doctor
If you’ve added fiber to your diet and you’re still backed up, you can try laxatives and stool softeners from the drugstore. If those don’t help, a healthcare professional can prescribe a laxative that may be stronger or more effective. If you’re experiencing any of the following symptoms, consult a healthcare professional:
Constipation is a new problem for you.
There’s blood in your stool.
You’re dropping weight without trying.
It’s painful when you have a bowel movement.
Your constipation has lasted more than three weeks.
The Takeaway
Constipation is an uncomfortable yet common digestive condition that prevents you from having regular bowel movements.
Eating a nutritious, high-fiber diet can help keep your digestive system more regular.
Beyond fiber, foods that contain water, healthy fats, prebiotics, and probiotics can also help prevent constipation.
Roxana Ehsani, RD, is a Miami-based licensed dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands. She is an adjunct instructor for sports nutrition at Virginia Tech in Blacksburg.
Ehsani appears as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, Glamour, and more, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes, whom she sees through her private practice.
Cathy Garrard is a journalist with more than two decades of experience writing and editing health content. Her work has appeared in print and online for clients such as UnitedHealthcare, SilverSneakers, Bio News, GoodRx, Posit Science, Prevention, Reader's Digest, and dozens of other media outlets and healthcare brands. She also teaches fact-checking and media literacy at the NYU School for Professional Studies.
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
