Effective Dietary Strategies to Relieve Constipation
July. 16,2025
Discover key dietary tips to combat constipation, including hydration, fiber-rich foods like legumes and vegetables, probiotics, and healthy oils. These strategies promote healthy digestion and regular bowel movements, especially for older adults. Incorporate these foods into your diet to improve gut health naturally and effectively.
Effective Dietary Strategies to Relieve Constipation
Constipation affects a significant portion of the population, especially those over 60 years old, and tends to worsen with age. Poor lifestyle choices and diet are common causes. Fortunately, certain foods can promote healthier bowel movements and ease constipation symptoms.
Hydration: Drinking sufficient water is essential for preventing constipation. Dehydration leads to dry, hard stools because the intestines cannot hydrate the fecal matter adequately. Staying well-hydrated helps maintain smooth bowel movements.
Legumes: Foods like lentils, chickpeas, peas, and beans are rich in dietary fiber, which promotes digestion and relieves constipation. A 2017 study indicates that 100 grams of cooked pulses provide nearly 26% of daily fiber needs and contain nutrients like vitamin B6, zinc, folate, and potassium that support gut health.
Cruciferous Vegetables: Broccoli and other similar vegetables contain sulforaphane, a compound that protects the digestive tract and encourages healthy gut function. These vegetables can also help improve bowel regularity.
Fermented Dairy Products: Yogurt and kefir contain probiotics, beneficial microorganisms that enhance gut health and soften stools. A 2014 study found that consuming 180 ml of probiotic yogurt daily for two weeks improved bowel movements in people with chronic constipation.
Fruits: Fruits such as pears, apples, grapes, kiwis, raspberries, and blackberries are effective in alleviating constipation. They are high in water content and fiber, with compounds like fructose and sorbitol aiding digestion. Kiwis, for example, contain enzymes and phytochemicals that promote gut motility, while berries are rich in both fiber and water.
Olive and Flaxseed Oil: These oils facilitate smooth transit through the intestines. Olive oil aids in lubrication, whereas flaxseed oil acts as a mild laxative. Both oils possess anti-inflammatory, antibacterial, and antioxidant properties that support digestion.
Light Broth-Based Soups: Clear soups are easy to digest and help hydrate the digestive system. Their warm temperature and moisture content soften stool, making it easier to pass and alleviating constipation.
Note:
Our blog offers useful insights across various topics. While our research is thorough, readers should consider the information as general guidance and not as a definitive solution. We are not responsible for data discrepancies or inaccuracies, and readers are advised to consult healthcare professionals for personalized advice. Additionally, some schemes and offers may vary or be unavailable, depending on circumstances.
