What Foods Are Good for Constipation?
The path to regularity begins with healthy food choices and good hydration. Let’s look at some steps that can help get you there.
Eat High-fibre Foods
There are two types of fibre, both sourced from plants: soluble fibre and insoluble fibre.
What Foods Are Good for Constipation?
The path to regularity begins with healthy food choices and good hydration. Let’s look at some steps that can help get you there.
Eat High-fibre Foods
There are two types of fibre, both sourced from plants: soluble fibre and insoluble fibre.
Soluble Fibre
This type of fibre dissolves in water. It attracts water in the intestine, turning it into a gel like substance, which softens the stool and supports regular bowel movements.
Soluble Fibre
This type of fibre dissolves in water. It attracts water in the intestine, turning it into a gel like substance, which softens the stool and supports regular bowel movements.
Insoluble Fibre
This type of fibre does not dissolve in water. It remains mostly whole as it moves through your digestive tract. In your colon it adds bulk to your stool and helps keep bowel movements regular.
Insoluble Fibre
This type of fibre does not dissolve in water. It remains mostly whole as it moves through your digestive tract. In your colon it adds bulk to your stool and helps keep bowel movements regular.
Filling up on a variety of high-fibre foods can help you get both soluble and insoluble fibre. Canada's Food Guide recommends the following daily fibre intakes:
- Adult females: 25 grams
- Adult males: 38 grams
- Females ages 9-18: 26 grams
- Males ages 9-13: 31 grams
- Males ages 14-18: 38 grams
- Children ages 1-3: 19 grams
- Children ages 4-8: 25 grams
If you buy packaged foods, look at the nutrition labels and check for 2 grams or more of dietary fibre — this can help you reach the recommended amount of fibre per day.
Reach for Hydrating Beverages and Soups
Staying hydrated by drinking plenty of water supports your overall health and can help you avoid constipation by making your stools softer and easier to pass. Other beverages and liquids can also help keep you hydrated; some may even stimulate your colon.
Boost your hydration with liquids like:
- Clear soups
- Herbal teas
- Sports drinks with electrolytes
- Coconut water
- Naturally sweetened fruit and vegetable juices
Coffee and lemon water may help stimulate your colon, and some studies indicate that drinking warm water with lemon in the morning may help your body break down foods.
Operation Fibre: A Grocery List for Relieving Constipation
Time to head to the store! Add these high-fibre foods and snacks to your cart to increase your fibre intake and help avoid constipation symptoms.
Which Foods Cause Constipation?
While some foods can help you ease and avoid constipation, others may aggravate it. It can be helpful to track your eating habits so you can evaluate the foods you eat and whether they might be contributing to your being backed up.
Here are some foods to avoid when constipated:
- Alcohol, which can cause increased urination leading to dehydration
- Refined sugars and processed grains, which are low in fibre
- Dairy products, which may cause constipation in people who are lactose intolerant
- High-fat meats, which have no fibre
- Highly processed and fried foods, which are often high-fat, low-fibre and contain high amounts of sodium
Keep in mind that people respond differently to various foods depending on their unique health needs. Not sure if something you’re eating may be causing constipation? Talk to your doctor.
Which Foods Cause Constipation?
While some foods can help you ease and avoid constipation, others may aggravate it. It can be helpful to track your eating habits so you can evaluate the foods you eat and whether they might be contributing to your being backed up.
Here are some foods to avoid when constipated:
- Alcohol, which can cause increased urination leading to dehydration
- Refined sugars and processed grains, which are low in fibre
- Dairy products, which may cause constipation in people who are lactose intolerant
- High-fat meats, which have no fibre
- Highly processed and fried foods, which are often high-fat, low-fibre and contain high amounts of sodium
Keep in mind that people respond differently to various foods depending on their unique health needs. Not sure if something you’re eating may be causing constipation? Talk to your doctor.
National Institute of Diabetes and Digestive and Kidney Diseases. Eating, diet, & nutrition for constipation. Updated May 2018. Accessed March 9, 2023. https://www.niddk.nih.gov/health-information/digestive- diseases/constipation/eating-diet-nutrition.
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Ruwa R, Healthgrades. 7 foods that can cause constipation. Updated December 21, 2022. Accessed March 9, 2023. https://www.healthgrades.com/right-care/digestive-health/foods-that-cause-constipation.
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USDA Dietary Guidelines for Americans. Food sources of dietary fiber. Accessed March 27, 2023. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0
C.S. Mott Children’s Hospital. Fiber in foods chart. Accessed March 27, 2023. https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf.
Healthline. Top 20 foods high in soluble fiber. Accessed March 27, 2023. https://www.healthline.com/nutrition/foods-high-in-soluble-fiber.
Mayo Clinic. Dietary fiber: essential for a healthy diet. Accessed March 27, 2023.https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fibre/art-20043983.
USDA Food Data Central. Accessed March 27, 2023. https://fdc.nal.usda.gov/fdc-app.html#/
Government of Canada, Fibre. Accessed May 14, 2025. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
Government of Canada, Dietary reference intakes tables. Accessed May 14, 2025. https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-macronutrients.html
Freitas D, Boué F, Benallaoua M, Airinei G, Benamouzig R, Lutton E, Jourdain L, Dubuisson R, Maître X, Darrasse L, Le Feunteun S. Glycemic response, satiety, gastric secretions and emptying after bread consumption with water, tea or lemon juice: a randomized crossover intervention using MRI. Accessed May 18, 2023. https://pubmed.ncbi.nlm.nih.gov/35013789/
*Per recommended serving. Compared to leading brands.
