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Constipation Causing Consternation? Try These 4 Powerful Foods for Relief

Feeling a little backed up lately? The foods we put on our plate can have massive sway over the regulation of our bowel movements – for better or for worse. While excess sugar, trans fats and ultra-processed foods can leave us feeling blocked up, there are 4 foods known to get your gut back on track.

Around 14% of people struggle with chronic constipation at some point. This generally entails having bowel movements under 3 times a week, along with straining and passing hard or lumpy stools. For others, it’s common to experience constipation every now and again – but did you know you don’t just have to suffer? There are a few dietary changes that have proven benefits – and while it might not cure every case, particularly when diseases or disorders are responsible, it may reduce the severity of symptoms. Here are 5 of our favourite constipation-busters worth giving a go – and it doesn’t hurt that they also happen to be good for our whole body!

Whole grains

What do quinoa, oats and millet all have in common? They’re whole grains – and so good for you! Unlike white rice and white bread, which can spike our blood-sugar levels, whole grains are absorbed slower, giving us more energy and saving us from a sugar crash. It’s the fibre that is especially helpful in preventing – and relieving – constipation. Fibre plays an important role in preventing and alleviating constipation because it helps to add bulk to stool, making it easier to pass through the digestive system. There are two main types of fibre: soluble and insoluble. Both types of fibre are important for digestive health, but they work in slightly different ways. Soluble fibre absorbs water and forms a gel-like substance in the intestines. This helps to slow down the movement of food through the digestive system and makes the stool softer and easier to pass. Insoluble fibre does not dissolve in water, and it adds bulk to the stool. This helps to speed up the movement of food through the digestive system, reducing the amount of time that waste products are in contact with the colon. You can find both of these in whole grains! They also contain complex carbohydrates, which take longer to digest and provide sustained energy.

Leafy greens

Leafy greens like spinach, kale and mustard greens are rich in fibre and essential vitamins and minerals. They also contain water, which helps to hydrate the body and prevent constipation – after all, one of the biggest contributors to constipation is a lack of hydration. Leafy greens are a good source of magnesium, which helps to relax the muscles in the colon and promote healthy bowel movements. Adding some greens to your meals each day can help to keep your digestive system running smoothly. You could add some kale to your soup, chop some mustard greens up into a salad or try some kimchi for the combination of nutrient-rich cabbage and probiotics that come with fermentation.


An apple a day keeps the doctor away, they say. Is it true? Well it might not keep the doctor away, but it will certainly help keep constipation at bay! They are high in fibre, particularly pectin, which is known to help regulate bowel movements. Plus, apples contain a variety of vitamins and minerals that are important for overall health, including vitamin C and potassium, which can help to support healthy fluid balance in the body – which, as we mentioned earlier, is so important for preventing constipation. 


Legumes like beans, lentils and chickpeas, are a great source of fibre and protein. They are also rich in resistant starch, which is a type of carbohydrate that is not digested in the small intestine. Instead, it passes into the colon where it is fermented by beneficial bacteria. This fermentation process produces short-chain fatty acids, which help to nourish the colon and promote healthy bowel movements.

Whether you’re looking to eat healthier or fight off a sugar addiction, we’re here to help. Join us for the 8-Week Program and we’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. You might even consider gifting your mum with the program! With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone.

When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!

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