14 Foods You Should Eat If You're Constipated
Everybody poops! Or at least, everybody should.
If your stomach is being funky and you're not able to "go," try adding these foods into your diet, ASAP.
Whole Grain Bread
Bread as a solution and not a problem for once? SCORE. Keep in mind, though, that whole-grain bread is a preemptive strike—in other words, whole-grain breads are high in fiber, so having them as a staple in your diet is a good way to avoid constipation in the first place. However, it shouldn't be your go-to snack if you're already bloated. Bonus: Diet breads are richest in fiber, so it's even easier to stay healthy.
Berries
One of the sweetest ways to get your digestive system back on track is by eating lots of fresh berries, which are loaded with seeds and, therefore, fiber. According to Men's Health, half a cup of both raspberries and blackberries has about 4 grams of fiber, while the same portion of strawberries has 2.
Popcorn
Popcorn is not only an easy and amazing snack, it's also literally a whole grain (kernels are actual grains after all) and a very underrated source of fiber. However, if you're trying to not only go to the bathroom but also stay healthy, make sure to stick to air-popped or healthier versions and lay off the butter.
Broccoli
If broccoli isn't BAE it really should be, because it's not only super low-cal and packed with nutrients, but it's also — you guessed it — a fiber rich way to make sure you "go." To get the most fiber our of the veggie, Everyday Health suggests eating it raw as cooking it decreases its fiber content but, if you must, steaming, baking, and broiling it is still okay.
Raw Plums, Pears, and Apples
Plums (AKA pretty prunes), pears, and apples have skins that are loaded with fiber. A small pear for example, has 4.4 grams of the stuff. The catch is that in order to reap the benefits, you have to eat them raw, but really, is that even a catch?
Nuts
Nuts are a great source of protein, healthy fats and fiber, according to Women's Health (half a cup of almonds, for example, has almost 9 grams!). Almonds, peanuts, and walnuts are the best to fix your plumbing, but be careful not to go overboard since they're calorie-rich.
Water
No matter how many prunes you eat to solve your blockage issues, they'll never compare to the magic effects of water. According to Health.com, H2O is critical to move 💩 through the colon, so the best way to avoid having a constipation issue is to make sure to drink plenty of water every day.
Spinach
Spinach is not only a key ingredient for bomb salads, it's also a very fiber-rich green. According to Women's Health, Popeye's fave snack has a whopping 4 grams of fiber per cup, so in order to show your stomach a little TLC, all you have to do is eat more greens.
Prunes (And Other Dried Fruits)
You didn't think we'd do a story on constipation and not include prunes, right? A classic constipation remedy, prunes have proven highly effective in getting people to the bathroom given their high sorbitol (sugar alcohol) content, which has a laxative effect on your body. Other dried fruits are also high in sorbitol, so if you don't find prunes particularly appealing, you can give dried apricots or figs a try.
Coffee
Once again, we have coffee proving that it's a wonder liquid that we do not deserve. According to Self, caffeine stimulates the colon, may speed things up by affecting your gall bladder, and acts as a laxative, making it not only the best way to wake up in the morning but also one of the best ways to get those bowels movin'.
Yogurt
Like water and whole-grain bread, yogurt is a good resource for preventing stomach problems to begin with. A natural probiotic, yogurt helps replenish good bacteria in your gut and keep your digestive system working correctly so constipation doesn't become an issue.
Chia Seeds Or Flax Seeds
Chia seeds and flax seeds are not only part of the trendy food group à la kale, they're also really good to regulate your body and help you go to the bathroom. Sprinkling 2 tablespoons of chia seeds into your salad or smoothie is an easy way to add 5 grams of fiber to help out your colon.
Oatmeal
According to Health.com, oatmeal is a digestive health MVP — a half cup of the stuff contains 2 grams of insoluble and 2 grams of soluble fiber. Insoluble fiber adds bulk to stool and helps food pass more quickly through the body; Soluble fiber forms a gel like-material that also aids in food movement, so together they make pooping a lot easier.
Beans
Turns out beans really are the magical fruit because the more you eat, the more you toot (or poop, in this case). Beans are actually so fiber rich that they often times provide twice as much fiber as vegetables. Navy beans and kidney beans have the most, but really any beans can aid in getting the job done.
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