What to eat when you're constipated
Backed up? You may be able to find relief by switching up your diet.
Jan, 2026
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Constipation is a common gastrointestinal problem that involves having fewer than three bowel movements a week. Chronic constipation is infrequent bowel movements or difficulty passing stool that lasts for several weeks. It affects up to 20 percent of adults in the United Sates. In some cases, both chronic and acute constipation can be treated with medication to soften stool (poop).
Some diet tweaks can also help move things along. Certain foods, especially those high in fiber and water, may help ease constipation.
With that in mind, here are reasons you might be constipated, plus foods that can help you (finally) go to the bathroom.
Written byTaylor Lupo.
Medically reviewed byAnn Wendling, MD, MPH.
Sources: National Institute of Diabetes and Digestive and Kidney Issues. Definition & Facts for Constipation. Reviewed May 2018. + 21
- National Institute of Diabetes and Digestive and Kidney Issues. Definition & Facts for Constipation. Reviewed May 2018.
- Oh SJ, Fuller G, Patel D, Khalil C, et al. Chronic Constipation in the United States: Results From a Population-Based Survey Assessing Healthcare Seeking and Use of Pharmacotherapy. Am J Gastroenterol. 2020 Jun;115(6):895-905.
- MedlinePlus. Stool softener. Revised June 20, 2024.
- MedlinePlus. Fiber. Reviewed July 25, 2022.
- Bae SH. Diets for constipation. Pediatr Gastroenterol Hepatol Nutr. 2014 Dec;17(4):203-8.
- Kaiser Permanente. Are Prunes Good for Constipation? January 5, 2024.
- Michigan State University: MSU Extension Food & Health. Eating fruit to help stay hydrated. March 2, 2021.
- FamilyDoctor.org (AAFP). Hydration: Why It’s So Important. Updated June 2023.
- Mayo Clinic. Water: How much should you drink every day? October 12, 2022.
- Centers for Disease Control and Prevention. Fast Facts: Data on Water Consumption. January 19, 2024.
- NIH: Office of Dietary Supplements. Potassium. Updated March 22, 2021.
- NIH: Office of Dietary Supplements. Magnesium. Updated March 22, 2021.
- MedlinePlus. Magnesium in diet. Reviewed January 19, 2023.
- Johns Hopkins Medicine. Foods for Constipation. Accessed October 29, 2024.
- Cleveland Clinic. The Health Benefits of Nuts. January 17, 2023.
- MedlinePlus. Soluble vs. insoluble fiber. Reviewed July 30, 2022.
- NIH: Office of Dietary Supplements. Manganese. Updated March 22, 2021.
- Mayo Clinic Health System. What makes tiny flaxseed a nutritional powerhouse? July 10, 2024.
- Bladder & Bowel UK. What do we know about flaxseed and bowel health? July 28, 2022.
- National Institute of Diabetes and Digestive and Kidney Issues. Eating, Diet, & Nutrition for Constipation. Reviewed May 2018.
- Harvard Health Publishing. Common causes of constipation. July 18, 2023.
- MedlinePlus. Constipation – self-care. July 25, 2022.
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