Dietary Approaches to Preventing and Relieving Constipation
Written by: Julia Zakrzewski, RD
Updated: January 7th, 2026
Struggling to go number two? You’re not alone: one in three adults over 60 experience occasional constipation. Your lifestyle and the foods you eat may impact your ability to go to the bathroom. Not eating enough fibre, for example, can make it harder to have regular bowel movements.
To help you poop more often, try eating more fibre-rich foods such as beans, chickpeas and whole wheat breads.
Keep reading to learn more about the benefits of fibre for relieving constipation,
What is Constipation?
Constipation is characterized by having fewer than three bowel movements per week. Some common symptoms of constipation include:
- Hard, dry or lumpy stools that are difficult to pass.
- Still feeling like there is stool in your colon after going poop.
You might be more susceptible to being constipated if you have pelvic floor issues, have a functional gastrointestinal disorder like irritable bowel syndrome.
Role of Fibre in Digestion
Fibre can support regular bowel movements. During digestion, enzymes break down food and aid with vitamin and mineral absorption, but the fibre itself remains intact as it passes through your digestive system.
Fibre supports digestion by helping you feel full after meals, adding bulk to your stool, and moving waste through your intestines—decreasing your chance of constipation.
Here are other ways that fibre can support digestion and bathroom habits:
- It increases the weight and size of your stool.
- It softens stool, so it’s easier to pass.
A unique function of dietary fibre is that it nourishes probiotic bacteria throughout your gastrointestinal tract (GI tract), which is approximately thirty feet long in adults and hosts billions of different microorganisms.
Eating fibre daily, and thereby maintaining a robust gut flora can support regular bowel habits, and bowel health.
Types of Fibre
There are a few different types of fibre, but they’re commonly classified into two main groups: soluble and insoluble fibre.
Both types of fibre are beneficial for overall health and are naturally found in many nourishing and tasty foods.
Soluble Fibre
Soluble fibre easily dissolves or softens in liquids. An easy way to visualize this type of fibre is to think of oatmeal, which breaks down and turns mushy when cooked in water or milk.
Soluble fibre, also known as dietary fibres, helps control blood sugar levels, lowers cholesterol levels, and increases the bulk of stool.
Insoluble Fibre
Foods with insoluble fibre add bulk to your stool and may help you have regular bowel movements. Increasing their insoluble fibre can be an excellent goal for relieving constipation.
Best High Fibre Foods for Constipation
Fibre comes from six primary food sources: whole grains, fruits, vegetables, legumes, nuts, and seeds. Below, we’ve included examples of each food and its fibre content to easily build fibre-rich meals and snacks.
You should know that Canadian health authorities indicate that women need 25g of fibre daily and men need 38g daily. Focus on gradually increasing your intake over a couple of weeks until you reach the target.
All nutritional facts have been pulled from the USDA nutrient database.
Whole Grains
Whole grains are fibre-rich. So, how much grain should you eat? A nutritionally balanced meal should have a quarter plate filled with cooked whole grains.
You can also optimize your snacks by choosing minimally processed foods, such as whole grains like quinoa or oats with pre-washed, peeled fruits.
| Types of Cooked Grains | Amount of Fibre |
| Millet | 2.2g per 100ml |
| Brown Rice | 1.6g per 100ml |
| Quinoa | 2.2g per 100ml |
| Amaranth | 2.2g per 100ml |
| Bulgur | 2.2g per 100ml |
Fruits
Fruits are rich in vitamins, minerals, and fibre. They’re naturally sweet and can make bland dishes (like plain cooked oatmeal) more appealing without adding artificial ingredients.
You can eat more fruits by adding them to cereals, yogurts, and salads, and including them in your baking.
| Types of raw fruits | Amount of fibre |
| Grapes | 0.3g per 100ml |
| Plums | 1.1g per 100ml |
| Peaches | 1.3g per 100ml |
| Sweet Cherries | 1.4g per 100ml |
| Apple (with skin) | 0.9g per 100ml |
| Kiwi | 2.3g per 100ml |
Vegetables
Vegetables have similar nutritional properties to fruits but tend to be less sweet.
Canadian health authorities recommend eating half a plate of vegetables and fruit at every meal to help you satisfy your daily nutritional needs. You can fill your plate with fresh, frozen (unseasoned), or canned (no salt added) vegetables.
Here are easy ways to add more fibre-rich vegetables: add them to sandwiches, cook them into stews and pasta sauces, or blend them into smoothies.
| Types of Vegetables | Amount of Fibre |
| Spinach (cooked) | 0.4g per 100ml |
| Broccoli (boiled) | 1.6g per 100ml |
| Celery (raw) | 0.8g per 100ml |
| Red Cabbage (raw) | 0.6g per 100ml, shredded |
| Carrots (raw) | 1.3g per 100ml, chopped |
| Eggplant (boiled) | 1g per 100ml |
| Sweet potato (boiled without skin) | 3.5g per 100ml |
Legumes
Legumes are a plant-based source of protein and are rich in fibre. They’re a versatile and lean ingredient that tends to be more affordable than animal proteins or byproducts.
You can eat more legumes by adding canned beans to soups, stews, and chilis or blending them into dips like hummus.
Another strategy for eating more beans is to combine them into meat-based recipes. For example, use 50% extra lean ground meat and 50% cooked lentils (plus tomato sauce and other spices) when making spaghetti bolognese.
| Types of Cooked Legumes | Amount of Fibre |
| Soybeans (dry, boiled) | 4.6g per 100ml |
| Fava beans (dry, boiled) | 4.5g per 100ml |
| Pinto beans (boiled) | 6.5g per 100ml |
| Lentils | 3.6g per 100ml |
Nuts
Nuts contain fibre and healthy unsaturated fats and are linked to a heart-healthy diet.
Additionally, preliminary findings suggest that regularly eating nuts (particularly almonds) may also benefit gut health. However, more research is needed to understand better the link between nut intake and your gut microbiome.
You can add more nuts to your diet by sprinkling them onto salads, adding them to smoothies, or roasting them for a snack.
| Type of Nuts | Amount of Fibre |
| Cashew (raw) | 1.1g per 60ml |
| Hazelnuts (dry roasted) | 2.8 per 100ml |
| Pistachios (dry roasted) | 3.1g per 60ml |
Seeds
Like nuts, seeds also contain fibre, small amounts of protein, and some healthy fats. They tend to be small and crunchy, adding great texture to yogurt, cereals, soups, and salads.
| Types of seeds | Amount of Fibre |
| Pumpkin seeds (roasted) | 5g per 100ml |
| Sunflower seeds (toasted) | 6.5g per 100ml |
| Flax seeds | 11.6g per 60ml |
| Chia seeds | 14.9 per 60ml |
How Best to Consume Fibre to Relieve Constipation
For best bowel movement results, health authorities recommend gradually increasing your fibre intake over a couple of weeks. This gives your digestive system time to adjust and may reduce chances of bloating and upset stomach.
Additionally, you should drink more fluids (water) to help keep stool soft and easy to pass. Without enough lubrication, your stool can harden and be difficult to pass.
Last but not least, remember that fibre is filling! Your stomach will probably feel more comfortable if you spread your fibre intake across several meals and snacks instead of packing all your daily fibre requirements into one sitting.
Medication Interventions
- Stimulant laxatives: Did you know that there are so many neurons in your gut that it is sometimes called a second brain? Just like caffeine gives the brain an energy boost, these laxatives help stimulate the gut muscles to move waste through the gut.
- Bulk-forming laxatives: Often sold as powders that are stirred into a glass of water, these products add more mass to the stool, making it softer and easier to pass.
- Osmotic Laxatives: These laxatives hydrate the colon. This makes it easier for the stool to move through when it has been pushed forward by the gut muscles. The medicinal ingredient, polyethylene glycol, lubricates your gut but may take 2 to 4 days to produce a bowel movement.
- Stool softeners: These trigger contractions of the intestinal muscles to eliminate stool.
These products may not be right for you. Always read and follow the label. Consult your health care professional for information.
Final Thoughts
Adding more fibre to your diet may help you go to the bathroom more regularly, especially if you’re below the recommended daily intake goal.
Per Health Canada guidelines, women should aim for 25g of fibre daily, and men should aim for 38g.
In addition to modifying your diet, you can also try other evidence-based practices to find constipation relief. Other treatments you can explore include being more physically active, drinking plenty of fluids, eating fibre rich foods and medications (such as laxatives or stool softeners). If you want to learn more, talk to your healthcare team about a tailored plan for managing constipation.
This article is sponsored by Lax-A Day® a registered trademark owned by Norwell Consumer Healthcare Inc. Save $2 on any Lax-A family product here. These products may not be right for you always read and follow the label.
References
Symptoms & Causes of Constipation – NIDDK
List of Dietary Fibres Reviewed and Accepted by Health Canada’s Food Directorate
Eat vegetables and fruits – Canada’s Food Guide
Getting Enough Fibre | HealthLink BC
Mayo Foundation | Over-the-counter laxatives for constipation: use with caution
Cleveland Clinic | Changes in Bowel Habits
Mayo Clinic | Constipation in Depth
