There’s no elegant way to say this, but everyone poops. How often you do it varies from person to person, but if you’re having a bowel movement fewer than three times a week, you might be constipated. After all, constipation is one of the most common gastrointestinal issues in the United States, with at least 2.5 million people seeing their doctor every year for it.

If you’re struggling to go number two, you likely want relief ASAP; fortunately, what you eat and drink can make a big difference. Fiber is generally your digestive system’s friend, but recent research out of King’s College London specifically found that regularly including kiwis, prunes, rye bread, and mineral-rich water in your diet may help alleviate chronic constipation.

and و in و to – تفاصيل مهمة

Here, we outline the best (and most effective) foods for relieving constipation, according to science and gut health experts.

What is constipation?

Constipation is typically defined as having fewer than three bowel movements per week with stools that are hard, dry, or lumpy, and may be difficult or painful to pass, says Ari LametDO, a board-certified gastroenterologist at The Center For Gastrointestinal Disorders. “​​This generally happens when stool moves too slowly through the colon, which allows the large intestine to absorb too much water, leaving the stool hard and dry.”

The cause of constipation depends on the circumstance, but according to Aderet Dana HochRD, a registered dietitian and founder of Dining With Nature, common culprits and risk factors include:

and و the و to – تفاصيل مهمة

• Low fiber intake
• Inadequate fluid intake
• Lack of physical activity
• Ignoring the urge to have a bowel movement
• Slow gut motility (how food moves through the gastrointestinal tract)
• Older age (due to reduced muscle tone and hydration)
• Pregnancy
• Certain medications and opioids (especially those used to treat pain, seizures, allergies, blood pressure, or depression)
• Irritable bowel syndrome
• Pelvic floor dysfunction
• Chronic stress
• Change in routine (such as travel)
• Recent surgery

The 3 best foods for relieving constipation

Not all fiber is equally as beneficial for easing constipation, but the King’s College London study found that the following foods stand out.

Beyond that, it’s important to note that adequate hydration works synergistically with the following foods to prevent and manage constipation. This is because soluble and insoluble fiber rely on water to soften stool and support smooth bowel movements, and dehydration can make stool hard and difficult to pass, Hoch says. Therefore, in addition to a fiber-rich diet, she recommends aiming for at least eight to 10 cups of water per day (roughly 64 to 80 fluid ounces).

Prunes

Prunes are one of the best-known foods for relieving constipation thanks to their high fiber and sorbitol contentLamet says. “Fiber increases the bulk to the stool, making it easier for the intestine to push the stool along the digestive tract, and sorbitol is a sugar alcohol that is poorly absorbed by the body, which softens the stool and promotes bowel movements,” he explains. Note that half a cup of prunes contains about six grams of fiber, or over 20% of your daily needs, says Kelly TaliaferroRDN, a registered dietitian and founder of Hues Nutrition. To hit the sweet spot, Dr Eirini Dimidi, lead study author and reader in nutritional sciences at King’s College London, told the BBC that eight to 10 prunes each day should improve symptoms of constipation.

the و to و and – تفاصيل مهمة

Kiwi

Kiwi is a source of an enzyme called actinidinwhich supports gut motility and helps stool retain water, Hoch says. The tart fruit also contains water and a unique combination of soluble and insoluble fiber to increase fecal water content and accelerate gut transit time, Lamet says. He recommends eating two kiwis per day to stay regular. Per the study from King’s College, consuming two to three kiwis every day for at least four weeks was linked to improved stool consistency.

Rye bread

Rye bread is surprisingly high in fiber. In fact, studies have suggested that rye bread can relieve mild constipation and improve colonic metabolism effectively than white bread, wheat bread, and commonly used laxatives without increasing the risk of uncomfortable gastrointestinal side effects. The King’s College study supports these findings.

Other foods that may help

While prunes, kiwis, and rye bread emerged as top constipation-fighting foods at the King’s College London study, they are not the only ones that can help make your bowel movements regular. Here are a few expert-backed foods.

bread و that و and – تفاصيل مهمة

Oatmeal

Oatmeal is a source of soluble fiber called beta-glucan, which forms a gel-like substance to soften stool and make bowel movements comfortableTaliaferro says. The overall fiber content of oatmeal also promotes regularity, so she suggests a half cup of rolled oats per day, since it contains about five grams of fiber or roughly 20% of your daily needs.

Legumes

Legumes such as beans, lentils, and chickpeas are sources of resistant starch (which acts similarly to soluble fiber) and fermentable fiber, which nourishes gut bacteria and supports regular bowel movements with consistent intake, Hoch says. The rich fiber content of legumes also softens stools while adding bulk to stimulate muscle contractions, so one to one-and-a-half cups of legumes four to five times per week is ideal, she adds.

Chia seeds

Chia seeds absorb water to form a gel-like consistency, improving consistency and ease of passage by adding bulk and softness to stoolHoch says. The tiny seeds pack a serious soluble fiber punch though, so you only need one to two tablespoons per day, she adds. Need meal inspo? Add chia seeds into smoothies, yogurt, or oatmeal.

Pears

Pears contain fiber, fructose, and sorbitolall of which help draw water into the colon, softening stool and aiding elimination, Hoch says. The fruit also has a high water content, which is crucial for preventing the dehydration of stool, so Lamet says one pear a day can promote regular bowel movements. Fun fact: One pear has the same amount of fiber as a half cup of prunes, per Taliaferro.

of و and و to – تفاصيل مهمة

Coffee

While technically a drink, coffee may be a good constipation remedy for some people, since caffeine stimulates colon muscle contractions to induce a bowel movement, Lamet says. However, if consumed excessively, caffeine can lead to dehydration, which worsens constipation, so it’s best to max out at two cups per day, notes Taliaferro.

How much and how often should you eat these foods to see benefits?

As a rule of thumb, Taliaferro says eating one to two servings of fiber-rich foods a day can help prevent constipation. For most people, that equates to roughly 25 to 34 grams of fiber per day.

Too much of a good thing can backfire, though, and Hoch says a rapid influx of fiber can lead to bloating, gas, or diarrhea, especially if you don’t drink enough water. Given this, she recommends gradually increasing your fiber intake to avoid discomfort and allow your digestive system time to adequately adjust. In the case of coffee, too much caffeine can lead to anxiety, rapid heart rate, and nausea, so again, limit your intake to one to two cups per day, Taliaferro adds.

to و of و and – تفاصيل مهمة

Dietary changes can be a surprisingly quick way to find relief from constipation, though the exact time it takes to see results can vary, Lamet says. “The effects of a high-fiber diet are generally gradual, with initial improvements often noticed within a few days to a week, but it may take two to four weeks to see the full benefits and establish a routine.”

How food compares to over-the-counter remedies