Food to eat when constipated – VnExpress

You should eat a lot of fruit to supplement fiber, whole grains, green leafy vegetables, don’t forget to drink plenty of water when constipated.

When suffering from constipation, to help the system function, experts recommend adding more fiber, especially fiber of plant origin. Fiber is useful for constipation because it bulks up and softens stools.

Soluble fiber absorbs water. It binds with fatty acids, forming a gel-like substance that helps soften stools. Insoluble fiber does not dissolve in water, it adds volume and moisture to the stool. Both types are good for people with constipation. However, eating too much fiber can increase gas, making it difficult for the digestive system.

Here are some recommendations for fiber-rich plants to use and not to use when constipated.


Fruits such as berries, peaches, apricots, plums, kiwis, pineapples, strawberries, figs, raisins, rhubarb and prunes are some of the fiber-rich fruits that are good choices for relieving constipation. In addition, fruit provides other nutritional benefits. Although there is no scientific basis for this, you may find that your body responds better to cooked or dried fruit, rather than eating it raw. According to experts, to increase fiber should eat the peel.

Whole grains

You should avoid white flour and white rice, and instead enjoy whole grains like oats, brown rice, whole wheat, quinoa, and rye because they provide more fiber. Walnuts, almonds and certain nuts like chia seeds, flaxseeds and psyllium will also add fiber to the diet.


Eating lots of vegetables, including leafy greens, is one of the best strategies to keep your bowels moving. In addition to providing a healthy dose of fiber, vegetables also provide nutrients that are good for overall health.

You may find that your body responds better to cooked vegetables than to raw vegetables. If you like soup, try something made with a variety of fiber-rich vegetables. The vegetables that are beneficial for reducing constipation are kale, lettuce, spinach, artichokes, asparagus, broccoli, cabbage, carrots, green beans, squash…

Legumes are a good source of fiber. Photo: Freepik

Kinds of bean

Legumes like chickpeas, soybeans, lentils, chickpeas, and kidney beans are good sources of fiber. However, if you have irritable bowel syndrome, beans and carb-rich legumes can make irritable bowel symptoms worse.

Hot tea

An herbal tea mixed with anise or fennel can ease constipation. Hot liquids can help promote a better digestive system. The two best teas for constipation include this licorice-flavored anise tea which is said to have both laxative and antispasmodic effects. Fennel tea also has a licorice flavor that speeds up bowel contractions. It also acts as a laxative and antispasmodic.

Drink a lot of water

Every cell in the body needs water to function. If you don’t drink enough water, your body will rehydrate by pulling water out of your intestines. This leads to hard stools that cause constipation.

Experts recommend that some fruits and vegetables are hot and spicy, so they should be minimized when constipated. Depending on the individual, certain fruits and vegetables can cause gas or bloating. Therefore, after using a certain fruit, you should pay attention to observe symptoms.

Mr. Chi (According to VeryWellHealth)


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