Constipation affects at least 2.5 million people yearly in the United States. If you’re backed up and need relief, simple dietary changes may ease constipation discomfort and help you avoid complications.
This guide allows you to discover nutritious foods that support optimal digestive health. Schedule an appointment today with Leslie F. Seecoomar, MD, on New York City’s Upper West Side with Dr. Seecoomar for a personalized plan.
Signs of constipation include:
Dr. Seecoomar can also alleviate bloating and gas, reflux, heartburn, diarrhea, and other gastrointestinal concerns.
Factors that increase the risk of constipation include digestive diseases, pregnancy, some medications, aging, poor gut health, dehydration, stress, inactivity, and lack of fiber in your diet.
In addition to aiding in healthy weight management, fiber-rich foods can also alleviate constipation. Men should aim for 30-38 grams of fiber daily and women often require 21-25 grams per day to maintain exceptional gut health.
Examples of constipation-reducing foods and drinks include:
Fruits and veggies are a natural source of constipation-reducing fiber. Choose a variety of colorful fresh fruits and vegetables with the skins for an extra fiber boost. Aim to fill half of each plate with vegetables and consider snacking on fresh or dried fruits, such as prunes.
Nuts and seeds are packed with fiber, as well as protein and heart-healthy fats. Add seeds or nuts to salads, quinoa, Greek yogurt, oatmeal, or other grains — or snack on them between meals. Consider sprinkling chia or flax seeds into protein smoothies.
Another excellent source of fiber, whole grains help ease constipation symptoms. Examples include quinoa, brown rice, oatmeal, whole-grain cereals, and even popcorn. To keep constipation at bay, aim to replace white bread and other refined grains with whole grains.
Beans are packed with constipation-reducing fiber, containing up to 9 grams of fiber per 1/2-cup serving. Examples include black beans, pinto beans, soybeans, split peas, chick peas, and lentils. Consume cooked legumes as a side dish or add them to soups, salads, omelets, fajitas, brown rice, and other favorite dishes.
Water boosts hydration and lessens the risk of constipation. Aim for 12 cups of total fluid daily for women and 16 cups per day for men — including 64 ounces (8 cups) of plain water. Limit or avoid caffeinated drinks, alcohol, and sugar-sweetened beverages.
If you still struggle with constipation or other gastrointestinal symptoms, see Dr. Seecoomar for an evaluation and treatment recommendations.
Keep constipation or other GI symptoms at bay by scheduling a gastrointestinal assessment with Leslie F. Seecoomar, MD, PC, at 212-217-9961 or requesting an appointment online today.
