Foods that Relieve Constipation

The following are foods that relieve constipation:

Certain oils

These help with elimination, especially the highly nutritious coconut oil, olive oil and flax seed oil.

My wife cooks with coconut oil, and sometimes I use it instead of butter on my bread. The impact it has on my bowels is obvious. (See constipation recipes)

However, these good oils are different from oil based laxatives, which I don’t recommend. They may force elimination, but seepage as well.  I hate that.

Furthermore, a large dose of oil can:

  • Block the absorption of water and nutrients in the intestines

  • Cause water to surge around the stool and gush out

  • Contain trans fats, toxins and irritants

  • Release poisons into the blood (i.e. mineral oils)

Healthy fats

Fats, found in nuts, butter, and avocado, stimulate the gallbladder to release bile, which can get the stool moving. They are among the foods that relieve constipation.

Soluble and insoluble fiber

Fiber is also important for elimination. In the intestines, soluble fiber is soft and gel like. Insoluble fiber holds on to moisture. Together, these two forms of fiber help keep the stool soft and moist.

Of course, faster transit times are also important too, since the longer the stool is in the intestines the more water is extracted from it and the harder it becomes.

Foods that Promote Quick, Healthy Elimination

  • Legumes, like beans and peas, have a good amount of fiber.

  • Pastas, breads, pancakes, rolls and other baked goods that are made with wheat flour that still contains the bran and germ. 

My wife provides us with a daily diet of whole wheat bread that is truly whole wheat. Much whole wheat or whole grain products in the grocery store retain only a percentage of the bran and germ.

We have a small electric mill. My wife mills the wheat, prepares the dough in a bread machine, then bakes it into bread, hot dog buns, pizza dough, or other. It can also be made to make your own truly whole grain pasta.

More foods that relieve constipation

  • Oatmeal and bran cereals are rich in fiber.

  • Raw fish and eggs help with elimination.

  • Flax seed or Chia seed. Soak these in water and they become slimy; or mill them with a coffee grinder and sprinkle in water or over your food. These work for most people to get the bowels moving.

  • Raw Avocado. This is almost a super food, full of healthy fats and oils.

    More foods to help with constipation

Other fruits and vegetables

Broccoli, raw carrots, lettuce and other greens, cabbage, Brussels sprouts, zucchini,  spinach, cauliflower, cucumbers, tomatoes, prunes, pears, peaches, pineapples and pineapple juice, apples and apple juice, figs, berries, oranges, tangerines, watermelon and other melons, to name a few.

In fact, most raw fruits and vegetables are a good source of fiber, and nutrients! Four cups a day can help balance out other foods, and promote proper elimination.


Even though water isn't a food, drinking more water can help with our constipation problems. Beverages that contain caffeine or alcohol are diuretics, meaning they pull more water from your body than they provide.

Sugars and sugary drinks feed the wrong kinds of microorganisms in the colon, like Candida and other yeast, which can contribute to constipation.

Magnesium, the magic bullet

Not only do I try to eat a healthy diet and drink mainly water, but I also take much needed trace minerals.

(Return from Foods that Relieve Constipation to Best Constipation Remedies)

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