What to eat When constipated and bloated

Back in 2018, Diana had written a post on natural way to relief constipation. Today, I’d like to refresh your memory or perhaps to bring to you an updated version on what do to when you have a bloated tummy.

As you recall, constipation is a condition in which you may experience difficulty passing a bowel movement. The stool is hard, dry and pellet shaped. It is a common problem due to diet and lifestyle. The risk of constipation increases with age. In this condition, people usually poop two or less times a week.

Bloating is the side effect of constipation. Usually bloating can cause abdominal pain, anxiety and pain. Constipation can make you unable to pass the gas or air from the body. It causes bloating which is a very painful situation. Some people may experience nausea and back pain as well.

Foods that make you poop immediately

In most cases of constipation, people are not eating the right food. Here are some foods that help you to get rid of constipation and bloating.


Apples are a good source of fiber that improves digestion. Fiber remains undigested and passes through the intestine. It helps in formation of stool that regulates bowel movement. Apples also contain pectin which has laxative properties. You can use apples for topping of yogurt, oatmeal or crepes.


Yogurt is fermented from milk and contains probiotics. Probiotics are those bacteria that are beneficial for human health. These bacteria are present in the gut and help alleviate the constipation.

Probiotics have several benefits including increased poop frequency, speed up bowel movements and also improve consistency of poop. When the bowel movements are regulated, it helps to discharge the gas or air from the body and helps to get rid of bloating. Therefore, yogurt is helpful to treat constipation and bloating.

Flax seeds:

Flax seeds have many benefits and also contain high fiber content. It contains both soluble as well as insoluble fiber. Flax seeds are effective because they can improve digestion and also constipation. Flax seed oil contains compounds that have antibacterial, antioxidant and anti-inflammatory properties.  

woman constipation
Photo by Andrea Piacquadio from Pexels


Prunes are effective remedies to treat constipation and bloating. They are used as natural laxatives because they can help in regulation of bowel movement. Prunes contain sorbitol which have many gastrointestinal benefits. It also contains fibers that can ease and speed up bowel movements. Prunes can help to soften up the poop and increase poop frequency.  


Avocados are full of nutrients and have many benefits. They are also used on toast and guacamole. They contain a good amount of soluble and insoluble fiber. So, they can be very helpful to treat constipation. You can bake avocadoes or also instead of mayo in the sandwich.

Sweet Potatoes:

Sweet potatoes provide us vitamins and minerals, but they also contain a large amount of fiber that is effective to treat conditions like bloating and constipation. Sweet potatoes often contain insoluble fiber such as cellulose, pectin and lignin.

It helps to promote bowel movements and soften the poop. Sweet potatoes can be smashed, roasted or baked for eating.


Pulses including lentils, beans, chickpeas, and peas contain fibers and are helpful to reduce constipation and also bloating. Pulses also contain potassium, zinc, folate and vitamin B6 that ease the constipation.

Additionally, eating lentils increases the production of butyric acid. It is found in the colon that enhances the movement of the digestive tract to regulate the bowel movement.

Chia seeds:

Chia seeds are enriched with fiber, and they are most fiber dense foods. They consist of soluble fiber that absorbs plenty of water and softens the stool. It makes easy elimination of stool from the body. You can mix chia seeds into yogurt and pudding to get some extra fiber.

Drinks that make you poop immediately

Instead of food that you can eat to relief constipation symptom, you can also consider the following drinks that help you to poop immediately. Also, these drinks help to reduce constipation and bloating.

Natural Water:

Drinking a lot of water can keep you hydrated and help you to relieve constipation. It makes digestion easy which helps in faster processing of nutrients. When you drink plenty of water (I really mean plenty of them), the colon absorbs less water. Constipation usually occurs when the colon absorbs too much water that makes the stool harder. So, it is helpful to drink water and stay well hydrated.

Prunes juice:

Prunes juice is very popular to ease constipation. In prunes juice, sorbitol helps soften the poop while fiber can bulk up them. So, it is easy to pass it from the body. Prunes juices are very helpful to reduce the constipation and also relieve the bloating.

Apple juice:

Apple juice has laxative properties that are very effective to make you poop immediately. It is recommended for children who are suffering from constipation. It contains large amounts of Fructose, Glucose and Sorbitol, so children can get benefits from it.

It is important to not drink too much apple juice because it can cause intestinal discomfort.

Pear juice:

Another amazing drink is pear juice that contains a large amount of sorbitol. It contains 4 times larger amounts of sorbitol than apple juice. It is mostly recommended for children who have constipation. It regulates the bowel movement and softens the poop that can easily release from the body.

Lemon juice:

Lemon contains vitamin C that attracts water into the gut. Increased water in the gut can help soften stools and also stimulates the bowel movement. Dehydration can cause constipation, so lemon juice rehydrates you and helps relieve constipation.

You can mix 1 teaspoon lemon into 1 glass of warm water and drink it every morning. It softens the stool and easily passes through the body.

Ginger tea:

Ginger tea is another popular remedy for constipation. Ginger is also known as a “warmer herb”. It increases the heat generation in the body that helps to speed up the digestion process and stimulates the bowel movement.

Ginger tea has laxative effects that provide constipation relief. Moreover, the hot water in the tea is also helpful to reduce constipation and bloating.

8 easy foods to poop immediately.


Coffee contains a small amount of soluble fiber that is effective to maintain the bacteria in the gut. It also promotes peristalsis, which is the contraction and relaxation of the intestine. When the peristalsis process enhances, it also speeds up the bowel movements.

You should drink one or two cups of coffee a day. Avoid drinking too much coffee because it can cause dehydration and lead to constipation.

What foods cause constipation worse?

There are some foods that can make your constipation worse. So, it is important to avoid those foods if you have constipation.


Unripe bananas can cause constipation, so it is important to avoid eating them. Bananas contain those ingredients that draws water from the intestine and makes the poop harder. If you are already dehydrated, bananas can make the constipation worse.

Fast food:

Eating a large amount of fast food can also increase the risk of constipation. The reason is that these foods have a large amount of fat and very low amount of fiber in them. Fast foods also contain salt content that reduces the water from the stool. It causes hardening of stool that leads to constipation.

Fast food makes stool harder and can cause difficulty to push through the body. They slow down the digestion process and cause constipation.


Drinking alcohol in a large amount can cause constipation. Alcohol can increase the loss of liquid content through urine that can lead todehydration. It slows down the process of digestion and can worsen the symptoms of constipation.


Some people may experience constipation when they eat foods that contain gluten. Basically, gluten is the protein which is present in wheat, barley, spelt and rye. Some people have gluten intolerance, so they use a gluten free diet.

Moreover, Foods that contain gluten should be avoided to prevent constipation.  

White rice:

The bran, germ and husk are removed from the white rice, so they can cause constipation. It is important to eat brown rice if you already have constipation. Otherwise, white rice can worsen the condition.

Red meat:

Red meat contains little fiber. Eating too much red meat can reduce the fiber content from the body that can lead to constipation. Red meat contains a high amount of fats that takes time to digest in the body. So, it can make constipation even worse.

If you have a constipation problem, you should replace the red meat with fiber and protein rich foods including beans, peas and lentils.


Constipation is the condition in which stool becomes harder and causes irregular bowel movements. It is a common and unpleasant condition. Bloating is also one of the severe symptoms of constipation. Constipation can be treated by fibber. If you have digestion, you should make some changes in your diet. You should avoid eating foods that cause constipation.

It is also important to eat fiber rich foods that can regulate bowel movement. These foods also help soften the stool that can easily pass through the body. You should also drink plenty of water and juices that can keep you hydrated. It is also effective to reduce constipation. 

what to eat when constipation.

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