What to eat when constipated and bloated

What to eat when constipated and bloated

Foods rich in fibre are best to eat, when you feel constipated and bloated

Difference between bloating and constipation:

Bloating is one of the symptoms of constipation.

John Hopkins Medicine

It feels like someone has inflated you like a balloon when you are bloating. Constipation can lead to this symptom. The condition of constipation occurs when you have trouble passing a bowel movement or when your bowel movements are infrequent. In both cases, pain and discomfort are present. Fortunately, both can be treated.

Constipation is a syndrome that can cause a number of symptoms related to bowel movements. Some of these symptoms are:

  • Having trouble passing a complete bowel movement
  • The person has fewer than three complete bowel movements a week (this varies by person)
  • Having hard stools
  • significant straining when having a bowel movement

You may also have difficulty passing air and gas if you cannot pass stools. As your stool remains in the intestine for longer, bacteria can release more gas. Bloating and constipation can cause additional symptoms, including nausea and back pain. Bloating is not an uncommon problem. Roughly 30% of adults generally experience bloating. Bloating does more than make it difficult to zip up your jeans. It can cause abdominal pain, anxiety, and discomfort.

What causes the constipation

What to eat when constipated and bloated

Constipation is caused by a variety of factors, including lifestyle choices, medications, medical conditions, and pregnancy.

Constipation can be caused by a number of lifestyle factors, including:

  • Consuming foods low in fiber.
  • Drinking insufficient water (dehydration).
  • Lack of exercise.
  • Changing your routine, such as traveling or eating or sleeping at a different time.
  • Overindulging in dairy products except yogurt.
  • Excessive stress.
  • Refusing to go to the bathroom.

The following medical conditions can cause constipation:

10 foods you should eat when you feel constipated or bloated:

Different foods affect people’s bowels differently, but these healthful, natural foods can relieve constipation. Here is the list of foods, you should eat when constipated and bloated:

1.  Water:

Drinking plenty of water can ease or resolve constipation symptoms, which are often caused by dehydration.

2.  Yogurt:

In dairy products, such as yogurt, probiotics are found as microorganisms. In addition to improving gut health, probiotics soften stools.  

3. Grapes:

Raw, washed grapes can help you relieve constipation if you eat a few handfuls of them.

4.  Pulses:

The fiber levels in beans, lentils, chickpeas, and peas promote good digestion and prevent constipation.

5. Clear soups:

Soups that are clear provide nutrition and are easy to digest. In addition, they can soften hard, dense stools by adding moisture, making them easier to pass. It is also easier to digest liquids and foods that are warm.

6. Wheat Bran

Wheat bran can also be used as a home remedy for constipation. Insoluble fiber is found in it, which can help move materials through the intestines.

7. Apple and pear

In addition to high water content, these fruits can also ease digestion and prevent constipation.

8. Broccoli

Sulforaphane is a substance in broccoli that protects the gut and eases digestion.

9. Blackberries and raspberries

Blackberries and raspberries are both high in fiber and water, which can help ease constipation.

10. Flaxseeds and olive oil

Mild laxatives, such as flaxseed and olive oil, can ease constipation and facilitate the flow of material through the intestines.

What you should avoid:

Foods to avoid in constipation

Here is the list of foods, you should not eat when constipated and bloated:.


Constipation and bloating are frequently linked to alcohol consumption. Drinking alcohol will cause you to urinate more, which will result in dehydration. Dehydration can lead to constipation. The relationship between alcohol and bloating has been confirmed through a study.

Dairy products

Another common cause of constipation and bloating is dairy products such as milk. Cow’s milk proteins appear to be the main source of risk for infants and children. Many studies have shown that chronic constipation improves when kids who used to consume dairy products don’t consume them.

Gluten-containing foods

Gluten intolerance or celiac disease is a common condition that causes an individual to be intolerant of gluten. A person with this disease who eats gluten will have their immune system attack the gut. Gluten should be avoided by people with non-celiac gluten sensitivity (NCGS) and irritable bowel syndrome (IBS). Constipation may be triggered by gluten

Fast foods and junk food 

Junk food and fast food are unhealthy. Constipation, bloating, and other digestive issues occur when they are consumed regularly. Due to their high fat content and low fiber content, fast foods are not good for your digestive system. A person who consumes fast food like chocolate, chips, French fries, cookies, etc., tends to avoid fiber-rich foods like vegetables and fruits. Constipation may be more likely to occur because the total amount of fiber consumed each day is reduced. 

Grains that have been processed

All processed grains are low in fiber, which causes constipation and bloating. Whole grains should be substituted for processed grains.

Red meat

You should avoid eating red meat for a number of reasons, including digestive problems. It contains very little fiber. Furthermore, red meat may indirectly reduce an individual’s fiber intake by ingesting the diet’s higher-fiber choices. In general, this occurs when a person consumes a lot of meat and replaces it with fiber-rich foods such as legumes, fruits, vegetables, and whole grains. Therefore, the fiber content decreases, increasing the risk of bloating and constipation. The body has a difficult time digesting red meat because of its high fat content.


There are two types of persimmons: astringent and sweet. Their tannin content is supposed to slow down bowel movements by reducing contractions and gut secretions.

Persimmons may cause constipation, especially if they are astringent varieties.

Chewing Gum

In case of digestive problems, you must avoid gums. Chewing gum causes you to swallow air, which turns into gas in your stomach.

How to treat severe bloating and constipation:

How to treat severe bloating and constipation

There are several common treatments for constipation and constipation related bloating, including:

  • Fiber supplements or stool softeners can help. Among these are docusate sodium (Colace), psyllium (Metamucil), and methylcellulose (Citrucel).
  • Use a mild laxative. A good example is polyethylene glycol 3350 (Miralax).
  • Exercise regularly. To help reduce the build-up of gas in the digestive tract, take a walk or twist side-to-side.
  • The over-the-counter medicine simethicone can be taken. It is sold under the names Gas-X and Mylanta Gas. It is useful for reducing bloating.
  • Lactose intolerant people should take lactose tablets. You can take these to aid digestion of lactose, a sugar naturally occurring in dairy products.
  • Eat Fiber rich foods. These include yogurt and prunes etc.


List of foods, you should eat when constipated and bloated include variety of fruits, vegetables, pulses, and seeds. Fiber helps make stools bulkier, soften them, and stimulate bowel movements. A high fiber diet can worsen constipation in some people, so speak with your doctor about what’s right for you. Drinking plenty of water is also important. It is important to keep in mind that when you consume more fiber, your fluid requirements will increase. A regular exercise routine can also improve constipation symptoms and develop healthy bowel habits. To improve your regularity, stool consistency, and overall comfort, introduce some of the foods above to your diet, drink plenty of water, and engage in physical activity.

I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.

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6 thoughts on “What to eat when constipated and bloated

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