If you’re wondering what to eat when constipated and bloated, then
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.
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
Eat apricots for constipation relief
offer us numerous health benefits including
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
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.
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.
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
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
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
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
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.
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 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
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
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
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
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.