Not just prunes: Foods to eat when you’re constipated

Chances are you’ve experienced constipation at one point or another. Fortunately, certain foods can help relieve constipation and keep you regular.

Constipation can be caused by many lifestyle factors including a low-fibre diet, not drinking enough fluids and a lack of exercise. According to the experts, the best way to avoid a sticky situation is to incorporate healthy, whole foods into your diet, to drink plenty of water and to exercise regularly. 

While prunes are often the first port of call for those needing a little push, there are plenty of other foods that help make going to the toilet a whole lot smoother and offer some much-needed relief. . 

Oats

In many cases, constipation is just a sign that your diet needs more fibre. Brisbane-based dietician Kate Lane from Centre for Integrative Health, recommends digging adding oats to your diet to help get things moving. 

The easiest way to do this is to incorporate them into your breakfast, whether it be a bowl of porridge, and small handful in your cereal, or a couple of tablespoons in your fruit smoothie. 

Prunes

There’s a very good chance you already know prunes are great for constipation. For one, they’re rich in insoluble fibre.

“These foods are concentrated in sorbitol and fibre, drawing water into the large intestine and promoting bowel movements,” Kate says. 

However, she warns: “Go easy on these ones, too much at once and you can end up with a lot of gas and bloating!”

Read more: The incredible health benefits of fibre and how to add more to your diet

Broccoli

Another great tip to beat painful constipation is increasing your veggie intake. 

Most of us know that broccoli has many health benefits, and being a super source of fibre is just one of them. You can easily add cooked broccoli to stews, soups or salads.

Read more: Super-easy food swaps to beat bloating

Apples

It turns out an apple a day really can keep the doctor away. Apples are rich in fibre, which contain insoluble fibre and help make your visits to the toilet more frequent.

Zucchini 

Zucchini is another great green veggie that’s very high in fibre. The insoluble fibre helps bulk up the stool, stimulating forward propulsion along the large intestine.

Chia seeds

Chia seeds have more recently gained popularity for their many health benefits. And because of their relatively mild flavour, they can be added to almost anything!

They’re also a great source of calcium, magnesium, phosphorus, and potassium.

Do you suffer from constipation? Do you get enough fibre in your diet?