Constipation refers to infrequent bowel movements or difficult passage of stools. It is diagnosed when you have fewer than three bowel movements a week. Constipation can cause excessive strain on the intestines and can have an adverse effect on your daily activities. It can be chronic when induced by other health conditions. Since constipation is a condition affecting the gastrointestinal (GI) tract, food is the essential key to managing the condition.

It is possible to alleviate or worsen constipation through the food. Eating the right food can help keep your intestines clear, but the wrong foods might bind the stools even further.

Fiber-rich foods to eat for constipation
Foods rich in fiber can help relieve constipation and keep your stool movements regular. The most common cause of constipation is the slow movement of food through the GI tract. This can be the result of prescription treatment options, diseases of the nerves, or psychological conditions. But most often, it is due to a poor food regime.

Here are five fiber-rich foods that can help manage constipation.

Prunes
One of the age-old remedies for constipation is dried plums, or prunes, as they are commonly called. With three gms of fiber per quarter cup serving, prunes can increase the amount of water in stools, thanks to the insoluble fiber it contains. The body cannot absorb the sorbitol in prunes; thus, it has a laxative effect in the intestine. And finally, the phenols in prunes can stimulate the gut biome and restore balance.

Kiwi
A single kiwi contains 2.3 gms of fiber, 9% of the recommended daily intake. It is not just the fiber, the enzyme actinide in kiwi also enables gut motility and improves bowel habits. Having two kiwis a day for over two weeks helps soften the stools. It also helps individuals with irritable bowel syndrome (IBS). Kiwis can be eaten raw, added to a salad, or ground into a smoothie.

Flaxseed oil and olive oil
If you cook meals at home, a constipation-friendly nutrition plan is just one oil switch away. Olive oil and flaxseed oil have a mild laxative effect and can show immediate improvement in this health condition. Additionally, these oils contain compounds that can improve digestion. Olive and flaxseed oils may not have fiber, but they contain antioxidant, antibacterial and anti-inflammatory properties, allowing you to reap several benefits in one shot. It is a good idea to switch to olive oil for cooking on a regular basis.

Probiotics
Probiotics, as the name suggests, have a positive effect on the gut biome, and thus, help soften the stools and improve overall digestion. Studies show that kefir and yogurt can help reduce constipation. Doctors believe that regular consumption of cultured kefir that is thick and tangy can help prevent constipation. You can easily incorporate yogurt into the your daily meals. Have a cup of natural yogurt as an afternoon snack, add it to a blueberry or oatmeal smoothie, or enjoy a cup of yogurt for breakfast with muesli, which is also full of fiber.

Sweet potatoes
The sweet and orange version of potatoes is also a rich source of fiber. Cellulose and lignin in this vegetable are insoluble forms of fiber that help increase the bulk of stools. The soluble fiber pectin also helps improve gut health, softens stools, and speeds up the transit time of the contents of the digestive tract. People who ate just 7 ounces of sweet potatoes daily for four days experienced less constipation and lesser strain and discomfort while passing stools. It can easily replace potatoes in almost all recipes and can be roasted, steamed, mashed, or boiled in tasty ways.

Foods to avoid for constipation
Several foods can trigger or worsen constipation. Thus, it is a good idea to keep away from them. If you suffer from constipation regularly, you could reduce your frequent consumption of these foods in order to prevent it. But if constipation is a one-off occurrence, you may want to cut back on these foods for a few days.

Dairy products
Apart from dairy with probiotic properties, most other dairy products are associated with constipation. Young children are particularly sensitive to the proteins in cow milk. But cow milk can also cause problems in older people who have been consuming dairy for several years. Those with lactose intolerance experience the opposite effect, diarrhea, when they drink cow milk. Replacing cow’s milk with soy milk for some time might show improvement in the gut health of people with chronic constipation.

Processed grains
Processed grains and foods made with these, like white bread, pasta made from all-purpose flour, and polished white rice, are low in fiber. They tend to increase constipation and impede the movement of stools. It is also good to monitor the amount of fiber you eat since too much of it can also worsen constipation. It is good to discuss this with your doctor since they can tell you what is ideal given the other health conditions you suffer from.

Red meat
People having constipation should avoid red meat. This type of meat tends to be full of fat and is high in protein. Both these properties make it harder for the body to digest such foods. Red meat is devoid of fiber which makes it worse. It is better to turn to high-fiber sources of protein like beans or legumes to reduce constipation. If you are someone who cannot avoid meat, then at least make sure to supplement it with fiber-rich food to get some constipation relief.

Fried food and fast food
Large portions or frequent consumption of deep-fried and fast food can increase the risk of constipation. These meals are high in fat and low in fiber – a combination that is hard to digest and that slows the functioning of the gastrointestinal tract. Fast foods also tend to replace high-fiber foods in the meals. Eating chocolate or cookies makes you less likely to reach for apples or pears, reducing the amount of fiber you get. Thus it does not just lead to constipation but can also worsen it and cause other severe health issues. ​​