Best Foods to Eat When You're Constipated

Let’s talk about something no one wants to deal with; feeling stuck. Literally.

Constipation can leave you bloated, heavy, and uncomfortable. And while there are many causes (stress, dehydration, travel, medications, and gut conditions like IBS), what you eat plays a big role in keeping things moving.

Here are some of the best foods to support smoother digestion and natural relief:

🥝 Kiwi Fruit

This fuzzy little fruit is a natural digestive hero. It’s rich in insoluble fibre and contains enzymes that gently support gut movement. Studies have even shown that eating 2 kiwis a day can help with regularity. Bonus: it’s low FODMAP!

🫘 Canned Lentils (rinsed)

High in fibre and gut-friendly protein, canned lentils (especially rinsed ones) are easier on the gut than dried versions. Start small if you’re not used to legumes and build up slowly to avoid excess gas.

🍠 Sweet Potato

A comforting, fibre-rich carb that’s full of water and gentle on digestion. Whether baked or mashed, sweet potato offers a nice balance of soluble and insoluble fibre; both important for regular bowel movements.

🍚 Quinoa

This gut-loving grain (technically a seed) is loaded with fibre, plant protein, and magnesium; all helpful for digestion. Plus, it’s gluten-free and great as a base for nourish bowls or warm salads.

🥕 Cooked Carrots

Raw carrots are great too, but cooked carrots are easier to digest while still giving you fibre and hydration. Perfect as a side or blended into soups for a gut-friendly meal.

💧 Don’t Forget Water

Fibre needs water to do its job properly. If you increase your fibre without increasing fluids, you might make things worse. Aim for 6–8 glasses a day, or more if you're adding a supplement like TUMME's Natural Fibre.

🌿 Bonus: TUMME Fibre (Sterculia)

Our gentle, non-fermentable fibre works without causing gas or bloating. It helps soften and bulk your stool, making it easier (and more comfortable) to go.