Foods that cause constipation are basically those foods that are complex and difficult to get digested. They can be divided into three major categories, such as:

The first type of such foods are refined oils, refined flour, processed foods, refined sugars, white rice, white bread etc. All the food items that are pre-packaged and processed are devoid of fibers. Items like pasta, macaroni, biscuits, tortillas, crackers etc are usually made of refined flour. The second category of foods are those that have a high content of hydrogenated and animals fats. The fats in cheese, whole milk, ice-creams, fatty meats, chips etc affect the digestive process. Refined sugar, caffeine and unhealthy drinks such as colas and aerated drinks lead to constipation if they are taken on a regular basis.

Besides the foods that cause constipation, certain wrong practices of eating may lead to irregular bowels problem too. They include:

Eating in-between meals Eating in excess Eating in haste. Eating and drinking together.

The first category of foods that cause constipation includes those foods that are devoid of fibers. This is mainly because fiber plays a vital role in the digestion as well egestion process. It is essential to enhance these two functions thereby preventing constipation.

Fiber is basically of two types, soluble and insoluble.

Also known as roughage it comprises of those parts of plants that are not digested by our bodies. Unlike fats and proteins fibers are not broken down and neither are they digested or absorbed by our body. It does not simply passes out of the body as it seems. While passing out of the body it plays a vital role in the digestive and egestive process.

Insoluble fiber which is found in whole wheat flour, wheat bran, many vegetables and nuts helps push the food via the intestine. It adds bulk to the stool which makes it easy to move forward.

Unlike the insoluble fiber the soluble fiber easily gets dissolved in water and forms a gel. Oats, barley apples, carrots, psyllium etc provide us with soluble fiber. The gel-like substance lowers the cholesterol level and adds bulk to the stool. It helps in the peristalsis or bowel contractions as it provides a grip to the intestinal wall by the bulk. The bulk makes it easy for the intestines to push the food forward towards the rectum.

Along with a high fiber diet it is essential to increase the fluids intake to at least 8-10 glasses. This is mainly because the fiber has a tendency to absorb a lot of water. Hence if there is less water in the body the fiber may not be able to perform its role well. Fluids help in keeping the body well-hydrated.

Dehydration is one of the causes of constipation. Hence fluids play an important role in preventing constipation. Those fluids that dehydrate the body should be avoided.

I suffered from painful constipation for many years. It was just awful! It started when I was a kid and now with hindsight I am sure that a big cause of my constipation problem was due to my unhealthy diet. When I was growing up I ate what everyone else in my family was eating. Unfortunately what my family ate was not very healthy.

And it was very constipating!

Keep in mind that in the place where I grew up – health food and healthy living were never discussed. We lived in a rugged place in Alaska where you ate what you shot in the woods and greens were something you only ate from a can. I never saw many fresh fruits or vegetables growing up so no wonder I was all stopped up! As a teenager I wised up a bit about my eating and began to eat a more healthy balanced diet.

I even remember drinking prune juice all the time as a teen, because I had read somewhere that it helped with constipation and waste elimination.

During my teen years time I began my quest for finding the best foods to help with constipation so that I could be “regular” each day.

Today I just want to share a short list of some of the best foods to help with constipation.

But before I start with the food list I have to remind you all that if your body is suffering from dehydration and you tend to not drink enough water throughout the day that can be a HUGE contributing factor to causing constipation.

Water is essential to your body’s daily functions. The elimination of waste is a daily function that benefits greatly from drinking fluids regularly throughout the day.

I recommend drinking at least 8 glasses of water each day. If you want to, you can even add some fresh squeezed lemon to your water to give it some flavor.

Okay, now for the list of the best foods to help with constipation.

These foods tend to have a natural laxative effect (some foods more than others):

• Almonds
• Apricots
• avocados
• chicory
• coconut
• dandelion leaves
• dates
• endive
• figs
• flaxseed
• grapes
• mangoes
• olives
• papayas
• parsley
• persimmons
• pineapple
• prunes
• rhubarb
• soybeans
• sweet potato
• turnips
• walnuts
• watercress
• beans
• whole grains
• bran cereals
• fresh fruits
• watermelon
• asparagus
• brussel sprouts
• cabbage
• carrots
• hi fiber cereals
• oatmeal
• lentils
• seeds

Although there are many foods listed above – this is by no means an exhaustive list of the best foods to help with constipation – there are many more but I wanted to give you a place to start.

You can easily make healthy salads or soups with many of the items listed above. And many foods on the list make great snacks.

As you review the list of the best foods to help with constipation, you may want to begin with eating the foods you already enjoy.

Then add some of the constipation reducing foods on the list that are new to you.

Experiment with them.

You may be surprised to find you enjoy them.