We’ve all been there—those frustrating days when your digestive system just doesn’t want to cooperate. Constipation can leave you feeling bloated, sluggish, and downright uncomfortable. But did you know that certain foods can help relieve constipation, while others might actually make it worse? Let’s dive into five amazing foods that can help with constipation, and also take a look at the foods that make you constipated.

Foods That Help with Constipation

1. Prunes: The Tried-and-True Remedy

Prunes might seem like an old-school solution, but they’re a powerhouse when it comes to relieving constipation. Packed with fiber and natural sorbitol (a sugar alcohol with a mild laxative effect), prunes help to soften stool and encourage bowel movements. Plus, they’re sweet and easy to incorporate into breakfast or as a snack!

2. Oatmeal: Your Morning Fiber Fix

A bowl of warm, comforting oatmeal is more than just a tasty start to the day. Oats are rich in soluble fiber, which absorbs water and adds bulk to stool, helping it pass more easily. Add a handful of berries or a drizzle of honey, and you’ve got a delicious constipation-fighting breakfast that’s ready in minutes.

3. Avocados: The Creamy Fiber Hero

Creamy, delicious, and full of healthy fats, avocados also pack in a surprising amount of fiber—about 10 grams per cup! The healthy fats in avocados not only help keep you full but also support smoother digestion. Add them to your toast, salads, or smoothies to enjoy their constipation-relieving benefits.

4. Sweet Potatoes: Fiber with a Twist

Sweet potatoes are not only a tasty side dish but also a fiber-rich food that helps with constipation. One medium sweet potato contains around 4 grams of fiber, much of which is insoluble. Insoluble fiber adds bulk to your stool and helps move food through your digestive system more efficiently. Roast them, mash them, or even enjoy them as fries for a satisfying and healthy way to promote digestion.

5. Chia Seeds: Tiny Seeds, Big Impact

Chia seeds may be small, but don’t let their size fool you. These tiny seeds are loaded with fiber—just one ounce contains about 10 grams! When you soak chia seeds in water or milk, they form a gel-like consistency that can help soften stool and make bowel movements easier. Try adding chia seeds to yogurt, smoothies, or even water for a fiber-packed boost.

Foods That Can Make You Constipated

While some foods can help with constipation, others might be contributing to the problem. Here are a few foods that make you constipated:

• Dairy Products: Cheese, milk, and other dairy products can be constipating for some people, especially if consumed in excess.
• Processed Foods: Foods high in refined sugars and fats, like chips, cookies, and frozen meals, are often low in fiber and can slow down digestion.
• Red Meat: While high in protein, red meat contains little to no fiber and can be harder to digest, contributing to constipation.
• Unripe Bananas: Unlike ripe bananas, which can help with digestion, unripe bananas are higher in starch and may contribute to constipation.

Bonus Tips for Smooth Digestion

Along with adding these foods to your diet, remember to drink plenty of water. Hydration is essential for softening stools and keeping your digestive system moving smoothly. Also, make sure you’re staying active—exercise helps stimulate digestion naturally.