Foods and Diet for Gut Health and Constipation

March 18, 2025

Struggling with constipation? The solution might lie in your diet. The gut serves a vital role in digestion, and what you eat can either support or disrupt its function. A balanced diet rich in gut-friendly foods can not only relieve constipation but also enhance overall gut health.

In this guide, we’ll explore the best foods, dietary habits, and tips for promoting gut health and effectively combating constipation.

The importance of gut health

A healthy gut is necessary for nutrient absorption, immune function, and maintaining energy levels. It also helps in regular bowel movements, preventing constipation. Gut health is influenced by the balance of good bacteria in the digestive tract, that can be supported through diet.

Why gut health is important for constipation

Your gut is home to trillions of bacteria that play a key role in digestion, nutrient absorption, and stool formation. Poor gut health often leads to irregular bowel movements, bloating, and constipation.

Fiber deficiency: Low dietary fiber can slow down digestion and harden stools.
Imbalanced gut bacteria: An unhealthy gut microbiome can disrupt regular bowel movements.
Dehydration: Lack of water affects stool consistency, making it harder to pass.

Watch this video series to see how The Good Bug's vitamins can help you enhance your gut health!

Causes of constipation

Constipation can result from various factors, including:

Low fiber intake
Dehydration
Sedentary lifestyle
Stress and hormonal changes
Poor gut health

Addressing these causes with proper nutrition can significantly improve digestive health.

The good news is that easy dietary changes can significantly reduce constipation and support gut health.

Best foods for constipation and gut health

If you’re struggling with constipation, incorporating specific foods into your diet can significantly improve your condition. These foods not only relieve constipation but also improve overall gut health by promoting bacterial balance, reducing inflammation, and ensuring smooth digestion.

Let’s take a closer look at the best options:

1. High-fiber foods

The cornerstone of a healthy digestive tract is fiber. It keeps bowel movements regular and gives stool more volume, which makes it simpler to pass. Fiber is classified into two types, each serving unique purposes for gut health:

Soluble fiber:
Soluble fiber absorbs water in the digestive tract, making a gel-like substance that softens stool. This makes it easier to pass and prevents straining.

Sources: Oats, apples, oranges, flaxseeds, and beans.

Insoluble fiber:
Insoluble fiber doesn’t dissolve in water but adds bulk to stool, speeding up its movement through the intestines.

Sources: Whole grains, leafy vegetables, nuts, and seeds.

Gradually increase your fiber intake to avoid gas or bloating, and always pair fiber-rich foods with plenty of water to optimize their effects.

2. Fermented foods

Fermented foods are rich in probiotics—live bacteria that support a balanced gut microbiome and enhance digestion. Probiotics help reduce gut inflammation, restore bacterial balance, and ensure smoother bowel movements.

Examples: Yogurt with live cultures, kimchi, sauerkraut, kefir, and kombucha.
Why they work: Fermented foods introduce beneficial bacteria into your gut, which improve digestion, nutrient absorption, and stool consistency.

For targeted probiotic support, try products like The Good Bug. These high-quality probiotics are specifically designed to improve gut health and relieve constipation.

3. Fruits and vegetables

Fresh fruits and vegetables are vital for gut health and constipation relief. They offer a combination of fiber, water, and natural laxatives like sorbitol.

High-fiber fruits: Apples, pears, oranges, and berries are excellent choices for adding soluble and insoluble fiber to your diet.
Vegetables: Spinach, broccoli, carrots, and zucchini improve gut motility, encouraging regular bowel movements.
Bananas: Ripe bananas are high in soluble fiber, while green bananas contain resistant starch, which acts as a prebiotic to feed healthy gut bacteria.
Prunes: Prunes are the natural remedy for constipation. They contain fiber and sorbitol, a natural sugar with a mild laxative effect.

A study published in Alimentary Pharmacology & Therapeutics confirmed that prunes are more effective than psyllium (a fiber supplement) in relieving constipation.

4. Whole grains

Whole grains are another excellent source of insoluble fiber. They bulk up stool and promote regular bowel movements. Unlike refined grains, whole grains retain their fiber-rich bran and nutrient-packed germ, which are essential for digestive health.

Examples: Brown rice, quinoa, oatmeal, and whole wheat bread.
How to include them: Start your day with a bowl of oatmeal, swap white rice for brown rice in your meals, or choose whole wheat bread for sandwiches.

Avoid processed grains, like white bread & white rice, as they lack the fiber and nutrients necessary for optimal gut health.

5. Hydrating foods and fluids

Hydration is critical for maintaining soft stool and preventing constipation. Without enough water, stools can become hard and difficult to pass.

Hydrating foods: Incorporate water-rich foods like cucumbers, watermelon, and celery into your diet. These foods not only hydrate but also provide essential vitamins and minerals.
Fluids: Aim for at least 8–10 glasses of water daily. You can also include herbal teas like peppermint or ginger, which soothe the gut and support digestion.

Also read: Restoring Gut Health and Flora After Antibiotics.

Drinking warm water or herbal teas first thing in the morning can help stimulate your digestive system and encourage regular bowel movements.

High-Fiber Foods to Include in Your Diet

To increase your fiber intake and promote regular bowel movements, incorporate these foods into your diet:

Fruits: Berries, apples, pears, and citrus fruits are excellent sources of both soluble & insoluble fiber.
Vegetables: Leafy greens, broccoli, Brussels sprouts, and carrots are rich in fiber and other important nutrients.
Whole Grains: Opt for whole-grain bread, brown rice, quinoa, and oats over refined grains.
Legumes: Beans, lentils, & chickpeas are packed with fiber and protein.
Nuts and Seeds: Put a variety of nuts & seeds like almonds, walnuts, chia seeds, and flaxseeds in your diet.

Hydration is Important

Adequate hydration is absolutely crucial for proper bowel function. Think of your intestines like a garden hose – if the water flow is sluggish, it's harder to get a good flow.

Water softens the stool. It acts as a lubricant, softening the stool and making it easier for it to pass through the intestines.
Prevents dehydration: Dehydration can significantly worsen constipation. When your body is dehydrated, it pulls water from your stool, making it tougher to pass.

Make it a point to stay hydrated throughout the day. Although 8 glasses of 8 ounces of water should be consumed daily, each person's needs may differ according on their activity level, the climate, and general health.

Probiotics and Prebiotics

Probiotics are like friendly residents—beneficial bacteria that live in your gut & play a vital role in maintaining a healthy digestive ecosystem.

Probiotic-rich foods: Include yogurt, kefir, sauerkraut, and kimchi in your diet.
Prebiotic foods: Prebiotics are types of fiber that nourish the beneficial bacteria in your gut. Good sources of prebiotics include onions, garlic, asparagus, and bananas.

Now that you know the best foods for gut health and constipation, let’s talk about what to avoid.

Foods to Limit or Avoid

While a balanced diet is important for overall health, certain foods can contribute to constipation. Let's get deeper into why limiting or avoiding these foods might be beneficial:

Processed Foods

Why they can be problematic: Processed foods are often packed with refined grains, unhealthy fats (like saturated and trans fats), and added sugars. These ingredients offer little to no nutritional value and can disrupt the delicate balance of your gut microbiome.

Examples:

Fast food (burgers, fries, pizza)
Packaged snacks (chips, cookies, candy)
Frozen meals
Processed meats (sausages, hot dogs)
Sugary drinks (soda, sweetened beverages)

Red Meat

Why limit: While not inherently "bad," excessive red meat consumption can contribute to constipation. Compared to plant-based protein sources, red meat is generally lower in fiber.

Recommendation: Consider incorporating more plant-based protein sources into your diet, like beans, lentils, tofu, & tempeh.

Dairy Products

Why limit: Some individuals experience lactose intolerance and an inability to digest lactose properly, the sugar found in milk and dairy products.

Symptoms of lactose intolerance: Bloating, gas, diarrhea, and constipation.

Alternatives: If you suspect lactose intolerance, try dairy-free alternatives such as plant-based milk (almond, soy, oat), yogurt, and cheese.

Alcohol

Why limit: Alcohol can have a dehydrating effect on the body. Dehydration can harden stool and make it difficult to pass.

Recommendation: If you choose to consume alcohol, do so in moderation and always drink plenty of water alongside it.

Caffeine

Why limit: Caffeine can also have a mild diuretic effect, meaning it can increase urine production and potentially lead to dehydration.

Recommendation: Monitor your caffeine intake and ensure you're drinking enough fluids throughout the day.

Read this: Signs and Tips to Improve Unhealthy Gut Health

Pairing a gut-friendly diet with healthy lifestyle habits can amplify the benefits and keep your gut functioning at its best.

Lifestyle Tips for Constipation Relief

In addition to dietary changes, incorporate these lifestyle tips to improve gut health and relieve constipation:

1. Stay active

Regular physical activity stimulates the digestive system & promotes bowel movements. Aim for 30 mins of moderate exercise daily, such as walking, yoga, or swimming.

2. Manage stress

Chronic stress disrupts gut health and can contribute to constipation. Incorporate relaxation techniques like meditation, deep breathing, or journaling into your routine.

3. Maintain a consistent schedule

Eating meals and using the bathroom at consistent times helps train your digestive system, reducing the likelihood of constipation.

Constipation can be frustrating and uncomfortable. However, by making simple dietary changes and incorporating healthy lifestyle habits, you can majorly improve your gut health and promote regular bowel movements.

Remember to consult with a doctor or a registered dietitian for personalized guidance.

For an extra boost, try The Good Bug, a trusted brand that supports gut health with scientifically-backed probiotics. Start making these changes today and experience the benefits of a healthier gut and body!