Food based interventions to help consitpation

100% Worth it
0% Not sure
0% Not worth it

Submitted by:

There are a few rules of thumb that you can try and abide to that may help get things moving! Slowly introducing fibre-rich foods into your diet can help prevent excessive wind, as can increasing your fluid intake. When it comes to foods to eat and what to avoid in order to stop constipation, here's what you need to know:

What You'll Need

  • Foods rich in soluble fibre include barley, oats, oat bran, prunes, figs, vegetables, fruits (apples, pears, banana), seaweed, lentils, beans and peas.
  • Include brown rice, millet, buckwheat and quinoa.
  • Prune juice or soaked prunes on a daily basis can be a great help.
  • Drink water and herbal teas.
  • Lean, organic chicken, turkey and fish provide good animal protein.
  • Food sources rich in magnesium and are gut-friendly are are green leafy vegetables, fish, lentils, nuts & seeds, probiotics and yoghurt.

What You'll Do

  • Include dietary fibre to encourage gut motility and peristalsis. Soluble fibre holds water and brings bulk to the faeces.
  • Avoid carbohydrates high in fast releasing sugars such as unrefined grains – white bread, rice and pasta, confectionary, cakes and biscuits since these foods promote dysbiosis.
  • Avoid too much protein from red meat, dairy foods and eggs as they can contribute to constipation.
  • Drink two litres of water daily — taken away from meals and sipped slowly to avoid stress on the kidneys.
  • Increase vegetable sources of protein (pulses, lentils, rice, quinoa and soya products).
  • Magnesium is important in muscle function particularly contraction and relaxation and the GI tract is one long muscle.
  • Include live yoghurt with no added sugar to encourage healthy gut flora.

Tips & Warnings

  • If constipation persists, seek the help of your GP as soon as possible.
Report this health tip as inappropriate
Good Zing does not review third-party tips for the accuracy of any kind, including health or medical advice, diagnosis or treatment recommendations. All tips are submitted by users and should in no way be substituted for professional or medical advice. Good Zing does not provide health or medical advice, diagnosis, treatment or prescription recommendations.


Have your tried this tip?

Help someone out with a quick review

So how well did it work?

1 = Didn't work. 5 = Wohoo!

Your Comment

Join our Facebook community for daily health inspo!

We use cookies to maximise your experience on our site. To ensure we are compliant with new E-privacy Regulations, we are required to ask your consent to set the cookies. A copy of our Cookies Policy can be found here