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Diet to Cure Constipation

If constipation is a result of a poor diet and not a digestive issue, such as irritable bowel syndrome (IBS), changing your diet can ease or eliminate constipation. Eating foods that increase the softness of your stools alleviates constipation, along with fluids that add liquid to the stools, making it easier to pass. Adopting these eating practices to your lifestyle helps prevent constipation in the long run.

  1. Eat Plenty of Fiber

    • Eat 20 to 35 grams of fiber every day. According to the National Digestive Diseases Information Clearinghouse (NDDIC), fiber helps soften stools, making it easier to pass. High-fiber foods include apples, wheat bran cereal and chick peas. Review the full list of high-fiber foods to see what you should include in your diet (Resource 1).

    Drink Plenty of Water

    • Drink eight glasses of water every day. According to HealthScout.com, water softens the stools by adding liquid to the compacted matter, making it easier to pass. Drink eight-ounce glasses of water eight times or more every day to increase the bulk and softness of your stools. You can also drink herbal teas for the same effect.

    Eliminate Caffeine and Alcohol

    • Eliminate caffeinated beverages and alcohol from your diet. Alcohol and caffeinated beverages cause dehydration, worsening constipation. Avoid diet and regular sodas, coffee and all alcohol products. If you cannot eliminate soda from your diet, switch out regular soda for decaffeinated soda.

    Avoid Dairy

    • Avoid dairy products such as milk, eggs and cheese. Dairy products are high in fat but low in fiber, making constipation worse. Limit your dairy intake, and increase your fiber intake to avoid any complications.

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