Healthy Diet Tips to Manage Constipation

Constipation is a common digestive issue characterized by infrequent bowel movements or difficulty passing stools. While it is often linked to impaired intestinal motility, it is also closely related to the functions of the stomach, spleen, and kidneys. The causes can vary, including excessive internal heat, emotional stress leading to qi stagnation, deficiency in qi and blood, and cold accumulation due to yang deficiency. As a result, constipation can be categorized into four types: heat-type, qi-stagnation-type, deficiency-type, and cold-type.

Recommended Foods

Including the right foods in your diet can significantly improve bowel regularity and overall digestive health. Whole grains such as brown rice and wheat are excellent choices for maintaining healthy digestion. Additionally, consuming gas-producing foods like beans, sweet potatoes, potatoes, and carbonated drinks may help stimulate bowel movement through increased intestinal activity.

Vegetables and fruits rich in dietary fiber—such as spinach and water spinach—are highly beneficial in softening stools and promoting easier elimination. Adding plant-based oils like sesame oil, peanut oil, and vegetable oil into meals can also lubricate the intestines and aid in smoother bowel movements. Furthermore, foods known for their natural laxative properties—such as black fungus, honey, gelatin, sesame seeds, and walnuts—should be included regularly in your daily meals.

Starting the day with warm beverages can encourage morning bowel movements. Drinking warm salted water, light broth, vegetable soup, soy milk, or fresh fruit juice on an empty stomach helps activate digestion and improve gut function. Black tea is also recommended for its mild stimulant effect on the bowels.

To support long-term digestive wellness, it's essential to consume adequate amounts of B-complex vitamins found in whole grains and legumes. These nutrients play a key role in maintaining proper nerve and muscle function within the digestive tract.

Foods to Avoid

Depending on the type of constipation, certain foods should be avoided to prevent worsening symptoms. For those suffering from heat-type constipation, spicy and stimulating foods such as alcoholic beverages (except beer and sparkling wine), coffee, strong tea, garlic, and chili peppers should be avoided to reduce internal heat buildup.

Individuals with cold-type or deficiency-related constipation should steer clear of raw, cold fruits and chilled beverages that may further impair digestive function and exacerbate symptoms. Keeping these dietary considerations in mind can help manage constipation more effectively while supporting overall health.