Nuts are yet another fiber powerhouse. Among the best are almonds, pecans, and walnuts. A 1-ounce serving of almonds provides 3.5 g of fiber, while a similar size serving of pistachios will provide 2.9 g of fiber, and pecans 2.7 g.
Here's a list of magnesium-rich foods that may help fight constipation: almonds (80 mg of magnesium per ounce) cashews (75 mg of magnesium per ounce)
Nuts And Seeds
Step away from the trail mix — it isn't helping your constipation. "Nuts and seeds are good sources of healthy fats, and easy to incorporate into your diet," Judge says. "But, large amounts of these can add excess fiber to the diet, which may be worsening your constipation."
Foods that help ease constipation
Consider adding some the following fibre-rich foods to your diet to help ease constipation: High fibre cereals such as: bran flakes, Weetabix, porridge, muesli and shredded wheat.
Nuts are rich in constipation-relieving fiber, and they're also a good source of protein and healthy fats. Almonds are a convenient snack while traveling or enjoying time outdoors. One ounce (about a handful) of almonds provides three grams of fiber as well as heart-healthy monounsaturated fats.
Avocados
Avocados aren't just trendy on toast and guacamole. They're chock full of nutrients and can help with constipation. One cup (146 grams) of sliced avocado contains 10 grams of fiber ( 45 ). This source of both soluble and insoluble fiber can help relieve constipation.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass.
Try yogurt with probiotics, live bacteria that's good for your digestive system. It may help relieve constipation.
Legumes (navy beans, kidney beans, chickpeas, soybeans, and lentils), peanuts, walnuts, and almonds will also add fiber to your diet. Other foods you can eat are: Fish, chicken, turkey, or other lean meats. These do not have fiber, but they will not make constipation worse.
Peanuts and peanut butter are rich in soluble and insoluble dietary fibers, both of which help support regular bowel movements and improve constipation ( 3 , 4 ). Just two tablespoons (32 grams) of natural peanut butter contains 3 grams of fiber, equivalent to about 10% of your daily fiber needs ( 5 , 6 ).
Nuts are a filling food that is also packed with fiber to help ease constipation. Almonds, pecans, and walnuts have more fiber than other nuts.
Walnuts are a great source of fiber, which is essential for good digestion. They also contain omega-three fatty acids, which can help reduce inflammation in the digestive tract. Almonds are another great source of fiber, and they also contain a type of healthy fat called monounsaturated fat.
Chestnuts (14.9g/100g), almonds (10.9g/100g) and hazelnuts (10.5g/100g) contain the most fibre. Mixed tree nuts contain 7.1g fibre per 100g (or 2.1g in a 30g handful).
Citrus fruits like oranges, grapefruits, and mandarins are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin.
Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as constipation relief. “Prunes, in particular, are great because they not only are high in fiber, they also contain sorbitol, which is a natural laxative,” Prather says.
“Oats are loaded with soluble fiber, which is a type of fiber that allows more water to remain in the stool,” says Smith. “This makes the stool softer and larger, and ultimately easier to pass.”
May Cause Constipation
Almonds are rich in fiber. An ounce of almonds (about 23 kernels) contains 3.5 grams of fiber (1). Though this is good, excess intake of fiber can lead to constipation and a host of other gastrointestinal issues if not combined with enough water intake(2).
Most nuts are high in fiber, protein, and healthy fats, making them an ideal snack for people with IBS. Nuts can promote good digestion and prevent diarrhea and constipation. Nearly all nuts are great for IBS symptoms, especially walnuts, almonds, and macadamia nuts.
Try a combination of oatmeal and flax meal. Flax meal is ground flax seeds, which are extremely rich in fiber and omega-3 fatty acids. You can further increase the fiber factor by stirring in some raisins. Dried fruit is very high in fiber too.
Insoluble fiber is the most beneficial for softening stools. It does not dissolve in water and helps food pass more quickly from the stomach to the intestines. Wholewheat flour, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes all contain insoluble fiber.
Try natural laxatives that work fast for constipation relief, which include: aloe vera, leafy greens, chia and flax seeds, high fiber fruits, probiotic foods, and coconut water. Also make sure to drink plenty of water/fluids when consuming natural laxatives, since these work with high fiber foods to help soften stool.
“The BRAT diet ― bananas, rice, applesauce and toast ― is one we recommend for a range of digestive issues, and it can help with both constipation and diarrhea.