What To Eat When You’re Constipated | Dr. Will Bulsiewicz Live Q&A
Dr. Will Bulsiewicz, a gut health expert, recommends eating a high-fiber diet to help relieve constipation. Fiber helps to bulk up the stool and make it easier to pass. Some good sources of fiber include:
- Fruits: Berries, figs, prunes, apples, pears, bananas
- Vegetables: Broccoli, carrots, spinach, kale, Brussels sprouts
- Whole grains: Oats, brown rice, quinoa, whole wheat bread
- Legumes: Beans, lentils, chickpeas, peas
- Nuts and seeds: Almonds, walnuts, chia seeds, flaxseeds
In addition to eating a high-fiber diet, Dr. Bulsiewicz also recommends drinking plenty of fluids, especially water. Fluids help to keep the stool soft and easy to pass. Other things you can do to relieve constipation include:
- Exercise regularly: Exercise helps to keep the digestive system moving.
- Get enough sleep: When you’re well-rested, your body is better able to function properly, including your digestive system.
- Manage stress: Stress can contribute to constipation. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
If you have chronic constipation, talk to your doctor. There may be an underlying medical condition that is causing your constipation.
Here are some specific meal ideas that you can try when you’re constipated:
- Breakfast: Oatmeal with berries and nuts
- Lunch: Salad with grilled chicken or fish, chickpeas, and avocado
- Dinner: Lentil soup with whole-wheat bread
- Snacks: Fruits, vegetables, nuts, and seeds
If you’re not sure what to eat, there are many resources available to help you. Dr. Bulsiewicz has a book called “Fiber Fueled” that provides a comprehensive guide to eating for gut health. There are also many websites and apps that offer meal plans and recipes for people with constipation.
With a few simple changes to your diet, you can help relieve constipation and improve your overall gut health.