Nutritional support for chronic constipation

Photo by: Ivan Aleksic

Chronic constipation is a common digestive issue that can significantly impact daily life, causing discomfort, bloating, and even emotional stress. While occasional constipation is common, chronic constipation, which may be defined as having fewer than three bowel movements per week for more than three months. Constipation may also be defined as a reduction in bowel movements that disrupts daily life. Either way, constipation requires more attention and a tailored approach to treatment. One of the most effective ways to manage this condition is through nutrition. The foods we eat can either help or hinder bowel regularity, so making informed dietary choices is crucial for long-term relief. 

“To shed light on this important issue, I’m excited to feature a guest post from Katie Chapmon Nutrition, a team of registered dietitians who will help us explore how to manage chronic constipation and its symptoms. 

Understanding Chronic Constipation 

Before diving into dietary strategies, it’s essential to understand what chronic constipation is. It often results from a combination of factors, including: 

● A low-fiber diet 

● Dehydration 

● Pelvic floor dysfunction 

● Sedentary lifestyle 

● Stress or mental health issues

● Certain medications 

● Medical conditions like hypothyroidism or irritable bowel syndrome (IBS) 

In some cases, simple lifestyle and dietary changes can help alleviate symptoms and restore normal bowel function. Proper nutrition supports the digestive system, helps maintain regularity, and reduces the risk of constipation flare-ups. A more in depth approach may be necessary to fully treat constipation, however, here are some tips to set the foundation for improved bowel function. 

Fiber: The Foundation of a Constipation-Friendly Diet 

Fiber plays a critical role in digestive health. It adds bulk to stool and helps it move smoothly through the intestines. There are two types of fiber: soluble and insoluble. Both types are beneficial for managing constipation. 

● Insoluble Fiber: Found in whole grains, vegetables, and the skins of fruits, insoluble fiber helps stool move through the digestive tract. It is particularly effective for promoting regular bowel movements. 

● Soluble Fiber: This type of fiber dissolves in water and forms a gel-like substance in the intestines. It helps retain water in the stool, making it softer and easier to pass. Foods rich in soluble fiber include oats, beans, lentils, apples, and citrus fruits. 

Recommended Foods: 

● Whole grains (brown rice, quinoa, whole wheat bread) 

● Legumes (lentils, chickpeas, black beans) 

● Fruits (apples, pears, berries) 

● Vegetables (broccoli, spinach, carrots) 

● Nuts and seeds (chia seeds, flaxseeds, almonds) 

To prevent discomfort, it’s important to gradually increase fiber intake to allow your digestive system to adjust. 

Hydration: Drink for Better Digestion 

Water is essential for healthy digestion. Dehydration is one of the main causes of constipation because it can lead to hard, dry stools that are difficult to pass. Drinking enough fluids helps soften the stool, making it easier to move through the intestines.

Aim to drink at least 8 cups (64 ounces) of water per day, but the amount may vary based on individual needs, activity level, and climate. Another great rule of thumb is to drink half your weight in ounces per day! Herbal teas such as peppermint or ginger tea can also help soothe the digestive system. 

In addition to water, certain hydrating foods like cucumbers, watermelon, and oranges can help keep the digestive system lubricated. 

Probiotics: Supporting Gut Health 

The gut is home to billions of bacteria that play a crucial role in digestion. Imbalances in gut bacteria can contribute to constipation. Probiotics are live microorganisms that can help restore balance to the gut microbiome, supporting overall digestive health. 

Probiotics may help increase the frequency of bowel movements, improve stool consistency, and reduce bloating associated with constipation. Foods rich in probiotics include: 

● Yogurt (with live, active cultures) 

● Kefir 

● Sauerkraut 

● Kimchi 

● Miso 

Probiotic supplements may also be beneficial, but it’s always best to consult a healthcare provider before starting any new supplement regimen as sometimes usage can have negative effects such as causing microbiome imbalance, particularly when used inappropriately or in certain situations. 

Constipation-Triggers: What to Cut Back On 

Certain foods and habits can worsen chronic constipation. To improve digestion, consider limiting or avoiding the following: 

● Processed Foods: High in refined sugars and unhealthy fats, processed foods like white bread, pastries, and chips offer little nutritional value and can contribute to constipation. 

● Dairy: Some individuals may find that dairy products (milk, cheese) can worsen constipation, especially if they have lactose intolerance. If dairy is a trigger, consider plant-based alternatives like almond milk or coconut yogurt. 

● Red Meat: Red meat is high in fat and protein but low in fiber. It can slow down digestion, making constipation worse when consumed in excess.

● Caffeine and Alcohol: Both caffeine and alcohol can lead to dehydration, which may exacerbate constipation. Moderation is key if you consume these beverages. 

Chronic constipation doesn’t have to be a lifelong issue. By beginning to make helpful nutritional choices, you can improve digestion and restore regularity. A holistic approach may also include mindful eating, stress management, and regular exercise as essentials for managing constipation in the long term. 

If constipation persists despite dietary and lifestyle changes, it’s important to consult a healthcare professional, like the registered dietitians at Katie Chapmon Nutrition, to rule out underlying conditions and explore other options such as gut microbiome testing. With time, the guidance of experienced healthcare providers, you can manage constipation and restore balance to your digestive health. 

Interested in learning more about how to support chronic constipation, we’d love to work with you! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs. 

Published: —- 2025. 

This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.