12 Foods That Can Cause Constipation And How To Prevent It

Fried and fast food are food trends that need to go away. These are the main reasons for many health issues like obesity and heart diseases. Since these foods are also high in sodium and artificial food additives, they tend to slow down the passing of food through the colon, leading to constipation. If you are someone who has at least one meal consisting of fast or fried foods, you will be at risk of not only constipation but also many other health issues (12) (13). Stop eating these – the sooner, the better. Avoid them completely if you suffer from constipation regularly.

12. Chips

The last, but not the least. Without blinking your eyes, you can finish a big bag of chips. The perfect balance of salt and sugar in the chips makes it really tough to stop once you have started. But did you know that apart from making you gain weight, they can also cause constipation (13)? Yes, chips are fried and high in sodium. Avoid consuming too much of them or just banish them from your house.

A survey conducted on 4,702 participants who experienced constipation found that 3 of 5 Americans never discussed their symptoms with a healthcare provider. Out of all the respondents, only 37.6% of them consulted a clinician for their condition, with only 26.0% consulting a gastroenterologist.

These were the 12 constipation causing foods. Now, let’s take a look at foods that relieve constipation.

10 Best Foods For Relief From Constipation (CONSUME THESE)

1. Papaya

This golden orange tropical fruit is loaded with a digestive enzyme called papain and has a good amount of dietary fiber (14). Papain helps in digestion, and the dietary fiber aids good peristaltic movement of the digestive tract, thereby helping relieve constipation.

2. Prunes

Prunes are loaded with soluble and insoluble fibers. Drinking prune juice in the morning and during your evening snack time can help stimulate bowel movement (15). Drink this regularly to prevent constipation and keep your colon clean.

3. Kiwi

This luscious green, sweet and sour fruit tastes amazing and helps support digestion, absorption, and excretion. Kiwis are high in dietary fiber and have a stimulatory effect on the colon. They are beneficial for people with constipation, gastrointestinal disorders, and irritable bowel syndrome (16). Therefore, consume at least one whole kiwi before lunch or as an evening snack to provide your body the nourishment it deserves.

4. Berries

Berries like strawberries, blueberries, and blackberries are good sources of dietary fiber (soluble and insoluble) that stimulates peristaltic movement. They also provide a healthy dose of vitamins and minerals. Have a cup of mixed berries every day to help prevent constipation (17).

5. Popcorn

Finally something on the list that’s crunchy, fun, and can be made and eaten any time of the day! Popcorn is a high-fiber, low-calorie snack that helps add bulk to the stool, improves bowel movement and constipation, soften feces, and stimulates colonic emptying (18). It is one of the healthiest snack options that help provide a balanced diet . Have one medium bowl of unsalted popcorn every day.

6. Whole Grain Bread

Whole grain bread is loaded with soluble and insoluble fibers (19). Since dietary fiber helps draw water and adds bulk to the waste in the colon, passing stool becomes easier. So, avoid refined grains and white bread and switch to whole grain bread and have 2-3 slices of it every day.

7. Pears, Plums, And Apples

Apples, plums, and pears are not only good sources of vitamins and minerals but are also loaded with dietary fiber (20). You can consume half of each of these fruits or may have each of them on different days of the week.

8. Flaxseeds

Flaxseeds are a great source of healthy fats, which is why they are known to aid weight loss. One of the reasons they cause fat loss is that they are high-fiber seeds that stimulate bowel movement, thereby preventing constipation and improving digestion (21).

9. Broccoli

Broccoli can be super delicious if you cook it right. It can vanish your constipation, weight gain, and other health-related issues (22). A cup of blanched broccoli with other colon stimulating veggies and foods is all you need.

10. Dried Fruits

Nuts, apricots, dates, etc. are all good for relieving constipation (2). They are a rich source of fruit sugar, dietary fiber, vitamins, and minerals. Consume at least a fistful of dried fruits every day to flush out toxins from your colon.