Constipation Diet

Fiber, particularly insoluble fiber, is linked with prevention of chronic constipation. Insoluble fiber from food acts like a sponge, pulling water into the stool and making it easier to pass. Insoluble fiber comes mostly from vegetables, beans, brown rice, whole wheat, rye, and other whole grains. Switching from white bread and white rice to whole wheat bread and brown rice often helps relieve constipation. It is important to drink lots of fluid along with the fiber—at least 16 ounces of water per serving of fiber. Otherwise, the fiber may actually worsen the constipation.

In addition, wheat bran may be added to the diet. Doctors frequently suggest a quarter cup or more per day of wheat bran along with fluid. An easy way to add wheat bran to the diet is to put it in breakfast cereal or switch to high-bran cereals. Wheat bran often reduces constipation, although not all research shows it to be successful. Higher amounts of wheat bran are sometimes more successful than lower amounts.

A double-blind trial found that chronic constipation among infants and problems associated with it were triggered by intolerance to cows’milk in two-thirds of the infants studied. Symptoms disappeared in most infants when cows’ milk was removed from their diet. These results were confirmed in two subsequent, preliminary trials. Constipation triggered by other food allergies might be responsible for chronic constipation in some adults. If other approaches do not help, these possibilities may be discussed with a physician.