What Should I Eat If I'm Constipated?

If you're dealing with constipation, one of the first things to look at is fiber and fluid intake. Fiber helps add bulk to your stool and can help keep bowel movements regular, while water helps keep stool softer and easier to pass. Good sources of fiber include fruits, vegetables, beans, lentils, oats, whole grains, nuts, and seeds. If you're currently eating very little fiber, increase it gradually rather than making a sudden, large change.

Getting enough water throughout the day is also important. Try drinking fluids regularly rather than waiting until you're very thirsty. Increasing fiber without increasing your fluid intake can sometimes make constipation worse, particularly if your current intake is low. Your individual fluid needs depend on factors such as your body size, activity level, climate, and health conditions.

It can also help to pay attention to foods and habits that may contribute to constipation. A diet consistently low in fiber and fluids can make constipation more likely, while eating large amounts of highly processed foods that contain little fiber may not provide what your digestive system needs. Some medications and supplements can also contribute to constipation, including certain iron supplements and some pain medications, so talk with your healthcare provider before making changes to prescribed medications.

You don't need to completely overhaul your diet to improve constipation. Start by gradually adding more fiber-rich foods, drinking enough fluids, and building regular eating and bathroom habits. If constipation is persistent, severe, or accompanied by symptoms such as significant abdominal pain, vomiting, blood in the stool, or unexplained weight loss, talk with your healthcare provider. A registered dietitian can also help you increase fiber and fluids in a way that works for your diet and digestive system.