The normal frequency of bowel movements varies from one person to another, ranging from three per day to three per week, notes the American Gastroenterological Association. A reduction in bowel movement frequency that leads to difficulty passing abnormally firm stool reflects a state of constipation. Most people experience occasional bouts of constipation. Increasing dietary intake of high-fiber foods that help promote regular bowel movements commonly resolves constipation and reduces the likelihood of recurrences.
Bran
Bran is the outer covering, or husk, of grains. Bran is an insoluble form of fiber, meaning the stomach and intestines cannot digest it. Bran absorbs water as it passes through the digestive tract, adding soft bulk to the stool, notes MayoClinic.com. Increasing stool bulk and water content promotes increased bowel frequency and makes the stool easier to pass. Because bran absorbs water, it is important to consume liquids along with bran. Whole wheat contains both the grain and the associated bran. Choosing whole wheat or other whole grain breads, pastas and cereals adds bran to the diet, which may help alleviate constipation. Oat, wheat, rice and corn bran cereals provide large amounts of fiber. Using whole grain, rather than white flour, in baking recipes is another way to add bran to the diet. White flour contains little bran, which is removed during processing.
Vegetables
Certain vegetables add bulk and fiber to the diet, promoting regular bowel movements. High-fiber vegetable choices include artichokes, lettuce, Brussels sprouts, cabbage, sweet potatoes, winter squash, spinach, broccoli, collard and turnip greens, okra, cauliflower and carrots, according to the U.S. Department of Agriculture National Nutrient Database. Eating vegetables in their natural form rather than substituting with vegetable juice provides needed dietary fiber.
Fruits
Fiber-rich fruits can help alleviate and prevent constipation, advises the National Institute of Diabetes and Digestive and Kidney Diseases. High-fiber fruits include dates, raspberries, tomatoes, pears, plums, prunes, raisins, blackberries, blueberries, strawberries, peaches and oranges. Other fruits, such as bananas and apples, also contain fiber in lesser amounts. Eating fruits with the skin on, if edible, increases the amount of fiber and nutrients provided to the body.
Beans
Adding beans and other legumes--plant products that grow in pods--to the diet may help relieve constipation by increasing fiber in the digestive system. High-fiber beans include navy, kidney, pinto, black, lima, white, garbanzo, soy and black-eyed varieties, according to the USDA National Nutrient Database. Other high-fiber legumes that may help alleviate constipation include peas, lentils and peanuts.
Nuts and Seeds
Sprinkling nuts or seeds onto foods or eating them as snacks can increase the fiber content of the diet, helping to alleviate or prevent constipation. High-fiber nuts and seeds include pecans, almonds, walnuts, pistachios, hazelnuts, sunflower seeds, flaxseeds and pumpkin seeds.
References
- American Gastroenterological Association: Understanding Constipation
- MayoClinic.com: Dietary fiber: Essential for a Healthy Diet
- U.S. Department of Agriculture National Nutrient Database: Fiber, Total Dietary (g) Content of Selected Foods per Common Measure
- National Institute of Diabetes and Digestive and Kidney Diseases: What I Need to Know about Constipation
- American College of Gastroenterology: Constipation and Defecation Problems
