We know this is a sore subject you don’t want to talk about. The good news is all you have to do is eat fruits, vegetables, and snacks that are good for you and taste good. No one has to know that the real reason you’re buying these delicious foods is to deal with a personal problem!
There are many reasons to be constipated. While the most common one is related to diet, Irritable Bowel Syndrome and Celiac Disease among a host of other illnesses can worsen your experience. The foods we have listed here may help you in any case but be sure to see your primary care physician if you’re struggling to manage symptoms of IBS or Celiac.
Raspberries, blackberries, and strawberries are sweet and juicy, but they're also packed with fiber. They have the added benefit of being low-calorie, so while they get you moving they won't be adding to the scale.
Dried fruits like dates, figs, prunes, apricots, or raisins are great snacks for those mid-afternoon breaks. A favorite is prunes because they also contain a natural laxative. Just keep an eye on how many you have at snacktime- they can be high in additives and calories.
Although we’re constantly being told that we should be drinking more water, it is one of the areas we can frequently fall behind in. But by drinking water, we’re able to soften hard stool that isn’t ready to leave the body. This has a host of other benefits as well. We recommend drinking 1-2 glasses with every meal, and always having water nearby so you can always be sipping throughout the day.
Two different licorice-flavored teas help with constipation. Both fennel tea and anise tea have laxative and antispasmodic effects, while fennel tea is suspected to also speed up intestinal contractions.
A simple switch you can make for consistent long-term intestinal health is buying whole-grain bread rather than white. White bread is made with refined white flour, which can worsen constipation. 100% whole grain bread is high in dietary fiber, and fiber carries water straight to your stool to soften it.
Watch that the bread you’re buying starts with the word “whole”. Multigrain or seven-grain bread is not whole-grain; they’re still made with enriched white flour and will worsen constipation.
Baked potatoes are especially high in fiber. The skin offers a lot of roughage, so whenever possible, boil, mash, or oven roast your potatoes with the peel intact. Sweet potatoes have an even higher amount of fiber in them, and the same methods for cooking apply.
Instead of reaching for french fries, which are awash in saturated fats, make your own. A quick slice and dice, a sprinkle of olive oil, and your favorite seasonings (Get as inventive as you want, there are lots of delicious options) and you have homemade fries that will help things move along.
We know that doctors don't normally suggest snacks as a solution, but hear us out. Popcorn is a whole grain and is therefore high in fiber. It's also a low-calorie snack- provided you take it easy with salt and butter. Using air-popped popcorn, or healthy varieties of microwave popcorn, it's easy to snack your way to healthier bowels.
Get Regular, Stay Regular
Bowel habits aren't something we want to talk about with our friends and family, which means that we can't exchange tips and tricks. But with these four foods, you can easily integrate into your daily meals you have easy ways to keep constipation away.
If your constipation persists or happens frequently, talk to your primary care physician or book an appointment. We’ll give you a check-up to make sure there aren’t any underlying causes
