Constipation

Disease

Foods That May Help

Foods linked to Constipation in the research literature.

PrunesImproves
10 prunes per day
10 prunes a day beat psyllium head-to-head; increased regularity from 2 to 4 bowel movements per week vs 3 for Metamucil | Systematic review (Lever 2014) and RCT (Attaluri 2011) showing prunes effective for constipation, more so than psyllium
Source: How Not to Age
Ground FlaxseedImproves
1 tablespoon per day
Beat psyllium head-to-head for constipation relief; also beat laxative lactulose, increasing bowel movements from 2/week to 7/week
Source: How Not to Age
MangoImproves
1 mango per day
One mango per day beat psyllium for constipation relief and dropped IL-6 by >20%
Source: How Not to Age
High-Fiber Rye BreadImproves
8 slices daily of high-fiber rye bread clearly relieved constipation vs white bread | Hongisto 2006: combination of fibre-rich rye bread and yoghurt with Lactobacillus GG improved bowel function
Source: How Not to Age
FlaxseedsImproves
Multiple RCTs (Soltanian 2018, 2019; Sun 2020) showing flaxseed effective for constipation management
Source: How Not to Age
FigsImproves
RCT (Baek 2016) showing Ficus carica paste improved functional constipation
Source: How Not to Age
PeppermintImproves
Peppermint oil capsules effectively reduced colonic spasm during colonoscopy in a double blind placebo-controlled randomized trial.
Source: How Not to Die
Fermented MilkProtects against
200 ml per day for 6 weeks
Yang et al. reported improvement in constipation in adult Chinese women after consumption of fermented milk with probiotic strain
Source: Nutrition, Food and Diet in Ageing and Longevity
Sweet PotatoesProtects against
Sweet potatoes strengthen spleen and stomach by creating energy, smoothing bowel movement; treat burning sensations in stomach, constipation, bloody stool
Source: Nutrition, Food and Diet in Ageing and Longevity

Compounds That May Help

Bioactive compounds linked to Constipation in the research.

Dietary fiberImproves
Considered first-line treatment; constipation is a fiber deficiency disease; only 3% of Americans meet minimum daily fiber intake | Systematic review (Christodoulides 2016) confirming fiber supplementation treats chronic idiopathic constipation; Burkitt's work on fiber deficiency and colonic disorders
Source: How Not to Age
PsylliumImproves
Most commonly recommended fiber supplement for constipation; first-line management | Psyllium husk studied for constipation; however prunes found to be more effective (Attaluri 2011)
Source: How Not to Age
Dietary fiberProtects against
Constipation can be considered a nutrient-deficiency disease, and that nutrient is fiber.
Source: How Not to Die
Dietary fiberReduces risk of
Constipation can be considered a nutrient-deficiency disease—that nutrient is fiber. Vegans are three times more likely to have daily bowel movements.
Source: How Not to Die
ProbioticsProtects against
Bifidobacteria in yogurt has been reported to improve stool frequency. A commercially available L. rhamnosus LC705 mixture increased defecation frequency of elderly subjects by 24%.
Source: Nutrition, Food and Diet in Ageing and Longevity
InulinProtects against
Inulin served as a better laxative effect than lactose and reduced functional constipation. European food safety authority gave positive opinion for consumption of native chicory inulin to increase stool frequency.
Source: Nutrition, Food and Diet in Ageing and Longevity
Galactooligosaccharides (GOS)Protects against
GOS relieves constipation in few but not all elderly people by ensuring an easy defecation process.
Source: Nutrition, Food and Diet in Ageing and Longevity

Sources

How Not to Age
How Not to Die
Nutrition, Food and Diet in Ageing and Longevity

Constipation

Foods That May Help

Compounds That May Help

Recipes That May Help

Sources