Top 18 Foods to Eat When Constipated and Bloated

If you’re wondering what to eat when constipated and bloated, then continue reading.

First, let’s know a bit about constipation.

Constipation is such a common problem that almost all of us experience it occasionally. If our bowel movements were less than 3 times a week, we would be constipated. There are numerous reasons why the bowel movements slow down, and we get constipated. However, in most cases, the culprit is diet choice and lifestyle.

Learn here about how to get bowels moving after surgery.

Foods to avoid when constipated

So, what not to eat when constipated and bloated?

We should avoid the foods that usually make the constipation level worse. Alcohol, caffeine, unripe bananas, fried or fast foods, gluten-rich foods, milk and dairy products, hot dog, eggs, processed grains, red meat etc generally increase constipation.

What to eat when constipated and bloated

High fiber foods boost the metabolism process and thus help in relieving constipation. Fruits and vegetables, nuts and seeds contain high fiber, and therefore, we should consume these foods as required by our body to stay away from constipation.

Here are some best foods that you may find helpful when you’re constipated and bloated.

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Eat apples to relieve constipation

Eating apples is a very easy way to increase the fiber amount of your diet. Apple is rich in fiber, contains plenty of water (up to 85%) that improves digestion level and thus prevents constipation. Eat apples raw and whole or as you like but don’t miss their skin!

Eat apricots for constipation relief

Apricots offer us numerous health benefits including

  • Constipation relief
  • Protection from cancer
  • Protection of heart
  • Protection of cells damage, etc

Apricots are full of pectin fiber, which helps regulate the bowel movements. People suffering from IBS (irritable bowel syndrome) are encouraged to eat apricots. Moreover, it is a better option for colon health.

Eat raw or dried apricots. Being a natural laxative, dried apricots help flush out wasted materials from your body.

Eat berries to avoid constipation

Berries are high in fiber, which help to relieve constipation. Berries are also loaded with antioxidants, and help lower cholesterol levels, fight inflammation, protect from cancer etc.

As berries are tasty and easy to eat, you can eat them as a snack or on salads or making a juice.

Eat pulses to relieve constipation

Pulses (beans, peas, and lentils) are high in fiber that you can include in your diet in different ways and you can get relief from constipation. Pulses contain both forms of fiber (soluble and insoluble) and therefore, they help soften the stools to make easy passing. In order to alleviate constipation, increase the amount of pulses in your diet.

You can add pulses to soups and pasta, put them on salads, or add them to any dishes after blending.

Eat Kiwifruits

Kiwi is a type of berry that contains plenty of fiber, vitamins, and other nutrients. Fiber and actinidin (a cysteine protease enzyme) available in kiwi fruits help increase bowel movements, necessary to stay away from being constipated.

Eating kiwi helps soften and raise the bulk of stools as well. Eat raw kiwifruits or add them to fruit salad.

Eat sweet potatoes to relieve constipation

Sweet potatoes contain both soluble and insoluble fibers, which help prevent and relieve constipation. You can easily eat boiled or steamed sweet potatoes. If you like, you can take sweet potatoes in any other ways.

Get relief from constipation with prunes

Since the ancient time, people from all over the world have been using prunes or prune juice as a home remedy for constipation. Prunes (dried plums) contain lots of insoluble fiber (cellulose), sorbitol (sugar alcohol with laxative), and phenolic compounds, which may offer some gastrointestinal benefits too. Treating constipation in babies by using prunes juice can be a simple but effective option.

Here is a study that proves that prunes increase the bowel movements and aid in constipation relieving.

Nuts can be a good choice

Best nuts packed with fiber are almonds, Brazil nuts, walnuts, and pecans. These nuts also contain omega fatty acids, essential for sound health as well.

When you’re constipated and bloated, use these nuts raw or dry roasted.

Check this post on What Causes Constipation after Surgery and How to Reduce

Seeds can help with constipation

Flaxseeds for constipation

Use flaxseeds (brown or golden) in smoothies, salads, or oatmeal and take it to keep constipation away from you. Flaxseeds are a good source of fibers (soluble and insoluble), omega-3 fatty acids, antioxidants etc. You can use flaxseed to slow down the blood cholesterol level as well.

Caution: Flaxseeds can stimulate menstruation – so some women should consult with doctor.

Chia seeds for constipation

Chia seeds contain mainly soluble fiber. It contains calcium and omega-3 fatty acids as well. Eating chia seeds with smoothies helps moisture the stools and therefore easy to go by. To get the best benefits of chia seeds for constipation and bloating, you must prepare them the right way.

Psyllium for constipation

Psyllium husk contains both soluble and insoluble fibers. Psyllium can be used to treat constipation and maintain the frequency of bowel movements. Here is a study about the psyllium’s effectiveness on increasing stool frequency.

Pear juice for constipation relief

Pears contain a great amount of water and fiber that help in digestion process and prevent constipation. Pears also contain fructose and sorbitol, which may stimulate bowel movement and act as natural laxative. You can eat pears raw or cooked.

Pear juice is a good choice for kids with constipation. Give your baby such foods that include pear juice as ingredient. Here are few more best home remedies for constipation you may try.

Eat grapes for better digestion

Grapes are rich in dietary fiber, and they contain a lot of water and powerful nutrients as well. Grapes are good for digestive system. They help in relieving constipation.

Eat few raw, fresh grapes or make a juice by blending some grapes.

Figs to treat constipation

Figs contain high fiber content and fiacin (an enzyme), which have great effects on bowel movements. Dried figs contain much fiber content compared to raw one. In order to increase stool weight and for fast intestinal transport, you can eat raw, dried or cooked figs.

Eat broccoli to alleviate constipation

Sulforaphane is a compound available in broccoli sprouts, and is good for gut health and digestive system. Sulforaphane is also helpful in preventing DNA damage, good for heart health and acts as anti-cancer compound.

To improve your digestion level, eat raw broccoli as snack or add them to salads or into soups. Keep in mind that broccoli is full of vitamin C as well.

Here are more home remedies for constipation during pregnancy

Spinach for constipation relief

If you’re searching for a natural home remedy to treat constipation, you may try spinach. Spinach contains enough fiber and magnesium, which have positive effects on constipation relief.

Eat cooked spinach or add them to salads, soups, or sandwiches.

Whole grains to relieve constipation

Whole grains or whole wheat products are high in insoluble fiber, which stimulates the bowel movements and acts as a good laxative.

Eating whole grain products helps in adding weight to stools and therefore you experience easy passing of stools! Whole grains are good for heart health as well.

Kefir eases constipation and bloating

Kefir is a fermented milk drink that contains microorganisms known as probiotics. Probiotics are mainly “health bacteria” or “good bacteria” that make stool frequency softer and ease constipation and bloating.

Here is a study that shows that kefir plays vital role on constipation. Kefir increases bowel movements as well as colonic transportation.

Stay hydrated to avoid constipation

You must stay away from dehydration to resolve constipation and bloating problem. Drinking enough water (8-10 glasses per day) throughout the day keeps you hydrated and makes your body functional at its best quality. If you remain hydrated, your intestine, for sure, is able to add sufficient water to stools. It simply means you’ll have soften, weight and smooth stools, leading to constipation relief.


Short-term constipation is mainly because of alteration of food habits, lifestyle, and medication use. However, severe problems like gastro-intestinal, neurological, metabolic etc typically cause chronic constipation.

Treating short-term constipation is not that hard but chronic constipation needs long term treatment, and you must consult specialist doctors to get this job done easily.

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