Constipation & Nutrition: Foods That Can Help Support Regularity

Constipation is a common digestive concern, and what we eat can play an important role in supporting healthy bowel movements. Before reaching for supplements or laxatives, it can be helpful to look at the basics: fibre, fluids, whole foods and gut health.

Start With Fibre + Water

Fibre helps add bulk and supports the movement of stool through the digestive tract. Aim to get most of your fibre from a variety of whole foods such as fruits, vegetables, whole grains, legumes, nuts and seeds.

As you increase fibre, remember to increase your water intake as well. Adding large amounts of fibre without adequate fluids may actually make constipation worse. Increase fibre gradually, especially if your usual intake is low.

Foods That Can Help Support Regularity

Kiwi – Provides fibre and naturally occurring compounds that may help support bowel regularity.

Prunes & figs – Prunes are particularly well known for constipation because they provide fibre and naturally occurring sorbitol. Figs are another fibre-rich option.

Mango – Provides fibre along with water and plant compounds, making it an easy addition to a gut-friendly diet.

Rye & psyllium husk – Whole-grain rye contributes dietary fibre, while psyllium is a soluble, gel-forming fibre that can help improve stool consistency and regularity. Psyllium should always be taken with plenty of water.

Flaxseeds – Ground flaxseed provides both soluble and insoluble fibre and can easily be added to oatmeal, smoothies or yogurt.

Yogurt & kefir – Fermented dairy products containing live cultures can help support the gut microbiome. Look for pasteurized products that contain live or active bacterial cultures.

Think Beyond One Food

Regularity is rarely about one “magic” food. A consistent whole food diet containing a variety of plant fibres, adequate hydration and regular movement can help create an intestinal environment that supports healthy digestion.

If constipation is persistent, severe, suddenly develops, or is accompanied by symptoms such as blood in the stool, significant abdominal pain or unexplained weight loss, speak with a healthcare professional.

Nutrition tip: Increase fibre slowly. A sudden increase can cause temporary gas and bloating while your digestive system adjusts.

If you have tried all the things and you are still struggling with constipation and would like support, please book a complimentary 15 minute call with Stephanie Roca, our holistic nutritionist, to learn more.