Everyone has variation in their bowel movements from time to time. But when your digestion slows to fewer than three bowel movements per week and your stool is hard, dry, and difficult to pass, that’s constipation.
The good news is you can often get things moving again with some simple changes to your diet. Start by incorporating more of the best foods for constipation into your usual meals and snacks. Here are some of the most effective options.
Getting enough fiber is one of the most important steps you can take to relieve constipation through your diet. Both dietary fiber and fiber supplements have been shown to help. Adults need 25 to 34 grams of fiber per day, but most Americans don’t reach that goal.
Eating more vegetables is a straightforward way to increase your fiber intake, says Dr. Trisha Pasricha, a physician-scientist at Beth Israel Deaconess Medical Center, assistant professor of medicine at Harvard Medical School, and author of the new book You’ve Been Pooping All Wrong: How to Make Your Bowel Movements a Joy. But certain picks pack more fiber than others. She recommends peas, which have 9.4 grams of fiber per cup, and Brussels sprouts, which have 6 grams per cup.
“High-fiber foods help with constipation by increasing the weight and water content of the stool,” adds Dr. Nicé Bertha Toriz, a gastroenterologist at MNGI Digestive Health and spokesperson for the American Gastroenterological Association. “The added weight helps the stool move faster through the colon, and the extra water makes the stool softer and easier to pass.” She recommends artichoke hearts, with nearly 5 grams of fiber per half-cup.
Beans and lentils are popular sources of plant-based protein, but they also pack plenty of fiber.
Pasricha suggests roasted chickpeas as a fiber-rich swap for a salty snack like pretzels or chips. “They’re crunchy, they can be a little salty, so they satisfy that craving, but they’re packed with fiber and overall a
