Constipation relieving foods
Pro Research Analysisby 
Searched over 200M research papers
Constipation Relieving Foods: A Comprehensive Overview
Constipation is a common gastrointestinal issue that can significantly impact quality of life. Various foods have been studied for their potential to alleviate constipation, offering natural and dietary alternatives to traditional laxatives. This article synthesizes the findings from multiple research studies on foods that can help relieve constipation.
Rye Bread: A Superior Alternative to Laxatives
Rye bread has been shown to be more effective than both white wheat bread and traditional laxatives in relieving constipation. In a study involving 51 constipated adults, those who consumed whole-grain rye bread experienced a 23% reduction in total intestinal transit time (TITT), increased weekly defecations by 1.4, and had softer stools compared to those who consumed white wheat bread. Additionally, rye bread improved colonic metabolism by increasing fecal acetic and butyric acid contents and reducing fecal beta-glucuronidase activity1.
Yogurt with Galacto-Oligosaccharides, Prunes, and Linseed
A study on elderly subjects found that yogurt containing galacto-oligosaccharides (GOS), prunes, and linseed significantly improved defecation frequency and ease. Participants who consumed this yogurt reported higher defecation frequency (8.0 times/week) compared to the control group (7.1 times/week) and found defecation easier and stools softer2.
Green Kiwifruit: Enhancing Bowel Movements and Comfort
Green kiwifruit has been demonstrated to improve constipation and gastrointestinal comfort. In a study with participants suffering from functional constipation and constipation-predominant irritable bowel syndrome (IBS-C), consuming two green kiwifruits daily resulted in a clinically relevant increase in complete spontaneous bowel movements (CSBM) and significantly improved gastrointestinal comfort3.
Dietary Fibers and Probiotics: Optimizing Gut Health
Dietary fibers such as polydextrose, psyllium husk, and wheat bran, along with probiotics like Bifidobacterium animalis subsp. lactis HN019 and Lacticaseibacillus rhamnosus HN001, have been shown to relieve constipation by optimizing gut microbiota. These interventions improved stool consistency and increased bowel movement frequency, with specific changes in gut microbial genera associated with constipation relief4.
Apple Juice: A Novel Mechanism for Constipation Relief
Apple juice has been found to relieve constipation by downregulating the intestinal apical sodium-dependent bile acid transporter (ASBT). This mechanism increases bile acid content in feces, promoting defecation. Components of apple juice, such as procyanidins, play a role in this process, making apple juice an effective natural remedy for constipation5.
Mango: Beyond Fiber
Mango consumption has been shown to improve constipation symptoms beyond the effects of equivalent fiber intake. In a study, participants who consumed mango experienced improved stool frequency, consistency, and shape, along with increased gastrin levels and fecal short-chain fatty acids, while reducing plasma endotoxin and interleukin 6 concentrations6.
Inulin and Isomalto-Oligosaccharide: Enhancing Gut Motility
Inulin (INU) and isomalto-oligosaccharide (IMO) have been effective in alleviating constipation in pregnant sows by modulating gastrointestinal motility-related hormones and enhancing gut microbiota diversity. These fibers increased the levels of beneficial short-chain fatty acids and improved overall gut health7.
Fiber-Rich Porridge: Effective and Well-Tolerated
A study on geriatric patients found that a fiber-rich porridge significantly increased stool frequency and reduced the need for laxatives. Patients consuming the porridge had daily defecation without laxatives 76% of the time, compared to 23% in the control group, and reported less discomfort8.
Synbiotic Yogurt: Modulating Gut Microbiota
Synbiotic yogurt containing konjac mannan oligosaccharides (KMOS) and Bifidobacterium animalis ssp. lactis BB12 has been shown to alleviate constipation by modulating the stem cell factor (SCF)/c-Kit pathway and gut microbiota. This yogurt increased fecal weight and gastrointestinal transit rate, and improved the balance of excitatory and inhibitory neurotransmitters9.
Defatted Hempseed Meal: A Promising Therapeutic Candidate
Defatted hempseed meal in yogurt has been found to alter the metabolic profile and effectively alleviate constipation in rats. This combination increased fecal number, water content, and small intestinal transit rate, while also modulating gut microbiota composition10.
Conclusion
Incorporating specific foods such as rye bread, yogurt with GOS, prunes, and linseed, green kiwifruit, apple juice, mango, inulin, isomalto-oligosaccharide, fiber-rich porridge, synbiotic yogurt, and defatted hempseed meal into the diet can provide effective and natural relief from constipation. These foods not only improve bowel movements but also enhance overall gastrointestinal health by modulating gut microbiota and related metabolic pathways.
Sources and full results
Most relevant research papers on this topic
Constipation is relieved more by rye bread than wheat bread or laxatives without increased adverse gastrointestinal effects.
Rye bread effectively relieves mild constipation and improves colonic metabolism compared to white wheat bread and laxatives without increasing gastrointestinal adverse effects.
RCT
Very Rigorous JournalYoghurt containing galacto-oligosaccharides, prunes and linseed reduces the severity of mild constipation in elderly subjects
Daily intake of yoghurt containing GOS, prunes, and linseed effectively reduces the severity of mild constipation in elderly subjects.
RCT
Rigorous JournalConsumption of 2 Green Kiwifruits Daily Improves Constipation and Abdominal Comfort—Results of an International Multicenter Randomized Controlled Trial
Consuming 2 green kiwifruits daily improves constipation and gastrointestinal comfort in individuals with functional constipation and irritable bowel syndrome.
RCTEffects of dietary fibers or probiotics on functional constipation symptoms and roles of gut microbiota: a double-blinded randomized placebo trial
Dietary fibers and probiotics may relieve functional constipation symptoms, with specific gut microbiota changes influencing relief, and baseline gut microbiota may predict responsiveness.
RCTApple juice relieves loperamide-induced constipation in rats by downregulating the intestinal apical sodium-dependent bile acid transporter ASBT.
Apple juice relieves constipation in rats by downregulating the intestinal apical sodium-dependent bile acid transporter ASBT, with procyanidins playing a role in this process.
Polyphenol‐rich Mango (Mangifera indica L.) Ameliorate Functional Constipation Symptoms in Humans beyond Equivalent Amount of Fiber
Mango consumption significantly improves symptoms and biomarkers of chronic constipation beyond an equivalent amount of fiber.
RCTRigorous JournalInulin and isomalto-oligosaccharide alleviate constipation and improve reproductive performance by modulating motility-related hormones, short-chain fatty acids and faeces microflora in pregnant sows.
Inulin and isomalto-oligosaccharide alleviate constipation, optimize intestinal flora, and promote reproductive performance in pregnant sows by modulating hormones, fatty acids, and fecal microflora.
RCT
Animal StudyRigorous JournalFruit and fibre (Pajala porridge) in the prevention of constipation.
A daily fiber-rich porridge effectively reduces the need for laxatives and improves comfort in geriatric patients, reducing costs by 93%.
RCTSynbiotic yogurt containing konjac mannan oligosaccharides and Bifidobacterium animalis ssp. lactis BB12 alleviates constipation in mice by modulating the stem cell factor (SCF)/c-Kit pathway and gut microbiota.
Synbiotic yogurt containing konjac mannan oligosaccharides and Bifidobacterium animalis ssp. lactis BB12 alleviates constipation in mice by regulating gut microbiota and related pathways.
Non-RCTAnimal StudyRigorous Journal