Constipation Foods: What To Eat and What Not ToPerhaps the most important part of preventing and treating constipation is to watch what you eat. The two most common causes of constipation are a lack of dietary fiber and a lack of proper hydration. When these two issues are resolved, most constipation cases dissipate.
First, be sure that you are getting enough fiber. The US recommended daily allowance (RDA) for fiber is 25 grams. Unfortunately, most people only get about a quarter of this measure each day, especially if they eat more meat than vegetables.
To get more dietary fiber, you have to shift to eating more fruits and vegetables. For fruits, it is preferable that you eat them when they are fresh and unaltered, as would be the case when they are preserved, or canned, etc. For vegetables, it is better to eat them raw, or cooked as slightly as possible. Keep in mind that everything you do to food affects its nutritional value. If you can eat steamed broccoli, cauliflower or other veggies and like them, just eat more of them.
Here is a list of high-fiber foods. You might want to find a fruit or vegetable that you particularly like and start consuming that on a regular basis. With more fiber in your body, you’ll have much less trouble with constipation. | Food | Food Amount |
Fiber Content (in grams) |
| Apple |
1 pc, medium size |
3 g |
| Apricot |
3 pcs, dried |
4.5g |
| Asparagus |
2 spears |
1 g |
| Avocado |
½, medium size |
2 g |
| Banana |
1 medium size |
2.4 g |
| Black Beans |
100 g |
6.5 g |
| Green Beans |
1 cup |
2 g |
| Soya Beans |
100 g |
7.5 g |
| Blackberries |
100 g |
5 g |
| Blueberries |
100 g |
5 g |
| Chapati bread /Indian bread |
100 g |
3 g |
| Rye Bread |
1 slice |
7 g |
| Broccoli |
100 g |
4 g |
| Cabbage |
40 g |
2 g |
| Carrot |
70 g |
2 g |
| Cereal, Bran |
45 g |
13 g |
| Cucumber |
sliced 1/2 cup |
1 g |
| Figs, dried |
75 g |
10.5 g |
| Grapes |
1/2 cup |
1 g |
| Kiwi fruit |
1 pc, medium size |
5 g |
| Guava |
100 g |
5.5 g |
| Mango, peeled |
150 g |
2.5 g |
| Almonds, raw |
4 pieces |
1.5 g |
| Cashews, raw |
75 g |
4.5 g |
| Orange |
1 pc, medium size |
3 g |
| Rice |
1 cup |
1.6 g |
| Spinach (raw) |
1 cup |
1 g |
| Sunflower Seeds |
1 ounce |
4 g |
| Tomato |
1 pc, medium size |
2 g |
You’ll notice that some foods are much richer in fiber than others. Your goal is not to stuff yourself full of fiber, but to merely reach the recommended daily allowance. If you are currently constipated, you might want to go for a bit more. However, as in everything, there is always some danger in being immoderate – balance is what we are going for.
It might be helpful to start a food diary if you find yourself constantly constipated. This way, you will be able to track the days when you take enough fiber – and when you don’t. It’ll take some time to track what you eat, that’s for sure – but it just might save you some bathroom misery.
Also, do not forget that fiber needs a sufficient supply of water to work well. Without water, fiber does not work at its best – sometimes not at all. The body depends on water for many processes; digestion and waste elimination are no different. Try to have at least eight, 12 oz glasses of water a day. If you are constipated, add two or three more. This help your body cope with the increased needs that being constipated brings.
Related Article: Constipation Enemas
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