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Essential foods for constipation

Many people can develop problems with constipation. That is, difficulties when it comes to making bowel movements normally. It is a condition of Health that it can cause various damages to the people who suffer it; although the consumption of some food help relieve the symptoms of this digestive disorder.

Concretely, constipation occurs when the stools are less frequent, dry, painful and difficult to evacuate. So, this process occurs when the body absorbs more water or moves food more slowly through the intestines.

According to reports from ‘American Society of Clinical Oncology ‘, constipation is a common symptom in people with cancer. Although they specify that it is a controllable aspect.

Foods for constipation

In this sense, there are different foods that are beneficial for the body when constipation develops. Some of them can be very effective in relieving constipation symptoms or making them go away with concrete.

Essential foods for constipation
Foods rich in fiber

Therefore, from “National Institute of Diabetes and Digestive and Kidney Diseases” They explain what are the right foods and nutrients for a constipated person. In this aspect, the fiber intake stands out and the consumption of a lot of fluids so that the action of the fiber is more important.


Depending on factors such as age or gender, adults need 25 to 31 grams of fiber per day. However, many adults do not get enough fiber when they lose interest in certain foods.

According to this health care establishment, these are some of the best sources of fiber for the body. That is to say, foods that will provide fiber to the body and will be beneficial for the person who consumes them before the episodes of constipation:

  • Whole grains: Like bread, whole wheat pasta, cereals with bran flakes and oatmeal.
  • Legumes: Black beans, kidney beans, lentils, chickpeas or soy stand out.
  • Fruits: In this group, we find apples with the skin, red fruits, oranges or pears.
  • Vegetables: Foods like carrots, broccoli, peas and other green leafy vegetables.
  • Dried fruits: Almonds, peanuts or pecans.

In addition to these foods, it is also important to drink plenty of water to improve the function of fibers in the body. Likewise, other liquids such as fruit and vegetable juices are also valid.

A correct diet rich in fiber accompanied by a sufficient intake of water will soften the stool and facilitate their evacuation. In short, it is a natural rule to reduce the symptoms of constipation.

Additionally, drinking water and other fluids helps keep the body hydrated, which is essential for health and also prevents the onset of constipation.

Foods to Avoid

It should be noted that there are certain foods that negatively influence constipation. That is, if we are constipated, it is necessary to avoid its consumption, as this could increase the difficulty of passing stool.

Among these “forbidden” foods in case of constipation, the following stand out:

  • Fast food.
  • Fries.
  • Prepared foods, such as certain frozen meals and snacks.
  • Processed foods, such as hot dogs or certain microwaveable foods.
  • Meat.

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