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Things to Eat When You’re Constipated

Constipation can be a frustrating and uncomfortable side effect of eating the wrong foods. Learn what foods are part of a healthy diet that will help keep your colon clean and your bowels regular.


One of the main causes of constipation is dehydration, so drinking at least eight, eight-ounce glasses of water each day is vital to keeping your bowels regular.

Constipation occurs when your lower intestine is unable to pass waste. One of the reasons this happens is due to waste that becomes impacted in your colon. When you don’t drink enough water, your colon will extract water from your waste, making it even more difficult to pass dry stool. Drinking enough water can help flush your system, rid your body of toxins that can make constipation even more likely and keep your colon hydrated and your stool moist enough to pass through your bowels.


Fiber helps to keep your body regular. You need both soluble and insoluble fiber to keep your colon happy and your stool moving smoothly. Since we already know that dry stool is one of the main causes of constipation, it’s important to understand that soluble fiber can allow the water content of stool to stay high, helping the stool pass through the lower intestine.

Insoluble fiber helps to keep stool bulky, one of the best ways to help the colon pass stool through the anus. Berries have plenty of soluble fiber, keeping your stool hydrated and your colon happy.


A great way to get insoluble fiber is to eat plenty of papaya. Papaya has both soluble and insoluble fiber; the amount of insoluble fiber is around 40 percent of papaya’s fiber supply. Not only can papaya help bulk up your stool, making it easier for your colon to pass your stool through your rectum, but papaya has been known to help with other digestive issues, including preventing issues that lead to obesity and high blood pressure. A great way to get more papaya is in a papaya salad, a popular dish at many Thai restaurants.

Whole Grains

Since we already know the benefits fiber has on our digestive systems, we know that complex carbohydrates, like whole grains with more fiber, are better for our bodies than simple carbohydrates, like white bread and sugars.

Adding more complex carbohydrates to your diet can help keep your waste moving through your bowels. Complex carbs are also great for maintaining a full feeling for a longer amount of time. Since the body breaks down complex carbs much slower than simple carbs, you can go longer without eating.


Beans are one of the best ways to get a little extra fiber in your diet and keep your stool moving smoothly through your body. Beans have almost twice the amount of fiber found in most vegetables, so they should be the first ingredient on your grocery list when you’re constipated. When you’re constipated, try a vegetarian chili or a three-bean salad. Some food manufacturers have even begun making pasta out of beans that’s high in both fiber and protein.

Constipation can be frustrating and painful, but it doesn’t need to last forever. A few dietary changes will help ease constipation and keep waste moving along.


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