The good news is you can often get things moving again with some simple changes to your diet. Start by incorporating more of the best foods for constipation into your usual meals and snacks. Here are some of the most effective options.
Eating more vegetables is a straightforward way to increase your fiber intake, says Dr. Trisha Pasricha, a physician-scientist at Beth Israel Deaconess Medical Center, assistant professor of medicine at Harvard Medical School, and author of the new book You’ve Been Pooping All Wrong: How to Make Your Bowel Movements a Joy. But certain picks pack more fiber than others. She recommends peas, which have 9.4 grams of fiber per cup, and Brussels sprouts, which have 6 grams per cup.
Beans and lentils
Beans and lentils are popular sources of plant-based protein, but they also pack plenty of fiber.
Other good options include black beans, with 15 grams per cup; pinto beans, with 15.5 grams per cup; and lentils, with 13.5 grams per cup. Toriz also recommends edamame, which have 8 grams per cup.
Two kiwis have 4.5 grams of fiber, but it might not only be the fiber that helps, she says. “We haven't quite nailed down: Is it some other nutrient in there that's acting on the gut or microbiome to help speed things up?” she says.
Dried plums
Yes, this is a more palatable way of saying prunes—but prunes and prune juice get a bad reputation as your grandmother’s favorite constipation remedy. “They are just incredibly effective and have been well-studied,” Pasricha says. Generally, studies have found eating five prunes in the morning and five prunes in the evening can improve chronic constipation and increase stool frequency and consistency. You can work up to that by starting with just five a day and seeing how you feel.
Keep in mind that prunes tend to cause some bloating, Pasricha cautions. “Kiwis don't cause [as much] bloating, but they relieve constipation just as well,” she says, according to another kiwi-company-funded study.
Plenty of people are familiar with the experience of having to poop right after drinking coffee. “Coffee can stimulate colon motility, which in turn helps with constipation,” Toriz says. But decaf coffee and plain warm water can also stimulate contractions in the colon that help you have a bowel movement to a lesser degree, Pasricha says.
When to talk to a doctor about constipation
When go-to home remedies for constipation don’t help enough, your doctor might recommend a laxative, Toriz says. There are several types that all work slightly differently to relieve constipation, so it’s worth discussing your options with a health care provider.
A doctor might also recommend better sleep hygiene, stress reduction, pelvic floor physical therapy, or prescription medications. “There are actually different types of constipation, and a gastroenterologist can help determine the underlying cause,” as well as the most appropriate course of treatment, Toriz says.
Your doctor will also ask you about potential red flags that something more serious may be going on, such as red or black stool or unintentional weight loss. These symptoms alongside constipation may warrant a colonoscopy, Toriz says.
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