Struggle with constipation? You are certainly not alone. Although it is not the most glamorous of topics, it is far more common than you may think, as it is reported to affect 15% to 25% of the general population. (1) The frequency, type, and severity can vary from person to person, however, most experts agree that three or fewer bowel movements per week could indicate a problem. Fortunately, there are many lifestyle factors, including diet, that can help to limit constipation or alleviate it once it occurs. Here is a list of foods that can help to ease constipation.

What is constipation?

Constipation is generally described as having infrequent bowel movements or bowel movements that are difficult to pass. This can include having fewer than three bowel movements a week, straining to pass a bowel movement, feeling blocked, having hard or lumpy stools, or a sensation of incomplete evacuation. Although digestion will vary from one person to the next, most experts agree that bowel movements should be soft, pass easily through your body, and occur every one to two days.

Can foods help with constipation?

Two of the key factors in regular bowel movements are fiber and fluids. Fiber helps to regulate water content in our stool, softening stools so that they pass through the digestive tract more easily. Generally speaking, constipation occurs when food moves too slowly in the intestines, resulting in too much water absorption, which can result in hard, lumpy, or dry stool that is difficult to pass. Therefore, constipation can be aided or alleviated by consuming high-fiber foods and adequate water intake .

Foods to Help Constipation

Fortunately, diet can play a big role in preventing and alleviating constipation. Here is a list of 14 foods to help ease constipation naturally.

1. Water

Dehydration is one of the most common symptoms of constipation. Given water helps to hydrate the body, the colon, and our stool, dehydration can lead to hard, lumpy stools and cause constipation. Although the exact amount of water required will vary from one person to the next, as a general rule, aiming to drink 2 to 2.5 liters of water every day is a great place to start.

2. Prunes (and figs)

Prunes are widely known as a natural remedy for constipation. Prunes, or dried plums, are rich in insoluble fiber, specifically cellulose, which increases the amount of water in the stool and helps to add bulk. Prunes also contain sorbitol, a natural sugar alcohol that has been shown to have a laxative effect. (2)(3) A one-ounce serving of prunes, about 3 prunes, provides 2 grams of fiber, which is roughly 8% of the recommended daily intake. (4) Although prune juice is also a popular remedy, it does not contain as much fiber as fresh plums or dried prunes, so try to limit the juice and opt for the whole fruit instead.

Prunes are easily consumed on their own as a simple snack, baked into sweet dishes or cooked into savory dishes like stews.

3. Apples

Not only do apples contain fiber, but they contain a specific type of fiber called pectin that is turned into short-chain fatty acids in your gut, which can help to pull water into the colon, soften the stool and increase transit time. (5) One medium-sized apple (182 grams) with the skin on contains 4.4 grams of fiber, which is 17% of the recommended daily intake. (6)

Apples are the original grab-and-go snack but also work incredibly well in homemade apple muffins and baked goods.

4. Pears

Pears are another high-fiber fruit that can help ease constipation. One medium-sized pear (178 grams) with the skin on contains 5.5 grams of fiber, which is 25% of the recommended daily intake. (7) Much like apples, pears contain soluble fiber, sorbitol, fructose, and high contents of water. For the most health benefits, it is best to eat pears with the skin intact as it contains beneficial nutrients.

Pears make a great snack on their own, can be topped onto salads for a fresh bite, baked into bread or cooked into your morning oatmeal.

5. Yogurt & Kefir

Yogurt and kefir are fermented dairy products, which contain beneficial bacteria, known as probiotics, that have been shown to be beneficial for gut health and digestion. The live bacteria in yogurt, specifically Lactobacillus acidophilus and Bifidobacterium lactis, have been shown to be beneficial in alleviating constipation. (8) However, not all yogurt contains beneficial live bacteria, therefore, it is imperative that you read the ingredients to ensure that you are consuming unflavored yogurt containing probiotic bacteria for optimal health benefits.

Yogurt can be consumed on its own, used as a condiment or baked directly into pancakes and muffins.

6. Raspberries (and other berries)

Berries, especially raspberries, are a great food to help constipation. A 1-cup serving (123 grams) of raspberries contains 8.0 grams of fiber, which is 32% of the recommended daily intake. (9) Raspberries contain a tiny seed in every bite, which helps to increase their overall fiber content, and they are also one of the most hydrating foods with 105 grams of water in a 1-cup serving.

Berries can be consumed fresh or frozen, blended into smoothies, or topped onto oatmeal, yogurt, or salads.

7. Spinach (and other greens)

Spinach is a good source of fiber as well as magnesium, which is considered nature’s muscle relaxer and can help to relax the smooth muscle tissue in the colon to ease the passage of stool and alleviate constipation. (10) A 1-cup serving (180 grams) of cooked spinach contains 4.3 grams of fiber, which is 17% of the recommended daily intake. (11) In addition to spinach, broccoli, Brussels sprouts, kale, and Swiss chard are also good sources of insoluble fiber, which can help with constipation.

Spinach is one of the most versatile leafy greens as it can be eaten raw or cooked and wilts down to the point that it can go unnoticed in dishes. Spinach can be added to your morning eggs, cooked into soups and stews, pasta dishes, curries, or as a simple side dish.

8. Sweet Potatoes

Sweet potatoes are a good source of soluble fiber, in the form of pectin, but mostly contain insoluble fiber in the form of cellulose and lignin. One medium sweet potato (130 grams) contains 3.9 grams of fiber, which is 16% of the recommended daily intake. (12) The skin contains most of the fiber so be sure to leave it on for maximum benefit.

Sweet potatoes can be roasted, baked, steamed, boiled, or mashed, and work very well in bowls, soups, stews, or as a breakfast hash.

9. Beans & Lentils

Also known as pulses, beans, lentils, and chickpeas are one of the most inexpensive high-fiber foods and are great for helping constipation. A 1-cup serving (172 grams) of cooked black beans contains 15.0 grams of fiber, which is 60% of the recommended daily intake, while a 1-cup serving (198 grams) of cooked lentils contains 15.6 grams of fiber, which is 63% of the recommended daily intake. (13)(14) Beans and lentils contain a mix of both soluble and insoluble fiber so they can help add bulk to stool and ease passage at the same time.

Beans and lentils work well in soups and stews, as well as cold dishes such as make-ahead salads and creamy dips.

10. Broth

Beef broth, chicken broth, vegetable broth, or broth-based soups are other great food to help constipation. Not only is broth predominantly water, which can help to hydrate the colon but some broths, but bone broths contain additional minerals, including magnesium, and healthy fats which can help to relax and soothe the intestinal wall and ease the passage of bowel movements. (15) Not to mention, broth-based soups filled with vegetables can help to add a healthy dose of fiber at the same time.

Homemade bone broth is very simple to make and can be consumed on its own or used in soups, stews, or risotto.

11. Artichokes

Artichokes, especially Jerusalem artichokes, are rich in antioxidants and are particularly high in fiber known as inulin. One medium-cooked artichoke (120 grams) contains 10.3 grams of fiber, which is 41% of the recommended daily intake. (16)  Inulin, the fiber found in artichokes, is a form of prebiotic fiber that has been shown to stimulate the growth of beneficial bacteria in the gut and support digestion. Inulin has also been shown to increase stool frequency, improve consistency and decrease gut transit time. (17)

Artichokes can be roasted, steamed, or boiled and work well as a simple side dish, in dips, or as a topping to salads or pizza.

12. Oats (and other whole grains)

Whole grains such as oats and rye are good sources of dietary fiber. Oats contain a large amount of beta-glucan, a form of soluble fiber, which has been correlated to reduced cholesterol levels, reduced blood sugar and insulin response, and increased growth of good bacteria in the digestive tract. (18) A 1/2-cup serving of dry rolled oats (40 grams) contains 4.1 grams of fiber, which is 16.5% of the recommended daily intake. (19) In addition to being a good source of fiber, oats are low in calories and a good source of manganese, phosphorus, magnesium, copper, iron, zinc, and folate, as well as vitamins B1 and B5. (19)

Oats are an inexpensive and versatile ingredient making them a wonderful everyday food and pantry staple. Use them in your morning porridge, baked oatmeal, or your favorite muffins.

13. Citrus Fruit

Citrus fruits such as lemon, limes, oranges, and grapefruits are a good source of soluble fiber and water. For example, one medium orange (159 grams) contains 7.2 grams of fiber, which is 29% of the recommended daily intake. (20) According to Ayurvedic medicine, the acidic nature of some citrus fruits, namely lemons and limes, can also help to stimulate the digestive process by supporting the production of HCL in the stomach, which can help to stimulate the peristalsis motion required for a bowel movement to help ease constipation.

Citrus fruits, such as oranges and grapefruits, are best consumed whole on their own for optimal digestive benefit, while lemons and limes can be added to water or homemade sports drinks, included in dressings, or consumed whole if you can handle their sourness!

14. Herbal Teas (and Coffee)

Certain teas can help with constipation, either directly or indirectly. Given tea is primarily a source of water it can help to hydrate the colon, while specific herbs can have a laxative or muscle-relaxing effect to help aid constipation. Senna, cascara, and dandelion tea are commonly used in herbal medicine, as they appear to have a laxative effect and can, therefore, work to stimulate movement in the intestines. (21)(22) While ginger tea, peppermint tea, and licorice root tea also appear to aid digestion. Ginger is a “warming” herb that can help to improve overall digestion, while peppermint has the soothing soothing effect of menthol and can help to relax the muscles of the digestive tract, and licorice root is said to have strong anti-inflammatory properties and has been used in as a digestive aid in Chinese medicine for centuries.

Caffeine can also stimulate the muscles in your digestive system to contract, which can help to enable a bowel movement. Although you can use coffee to help constipation from time to time, it’s not recommended as a solution as it can have a dehydrating effect when used excessively. Instead, focus on drinking adequate water, consuming adequate fiber, and improving overall gut health for long-term digestive success.

The Bottom Line

High-fiber whole foods such as fruits, vegetables, legumes, and whole grains are a great way to help constipation once it occurs or prevent it from happening in the first place. In addition to fiber, drinking adequate water is vital for optimal digestion as it helps to hydrate the colon and your stool to help ensure that bowel movements are easy to pass.

If you have been dealing with chronic constipation and have seen no improvements from dietary changes it is best to consult a medical professional to ensure that you are not dealing with an underlying health condition that may be contributing to constipation.

Although eating fresh, local, and seasonal foods will always be the most ideal option, it’s not always realistic. Be it climate, accessibility, or budget, there are many reasons why keeping a well-stocked pantry of non-perishable foods is a good idea. Fortunately, there are plenty of healthy options to choose from that can help to make eating well a whole lot easier; you just need to know what to look for. Here is a list of healthy non-perishable food items that you can add to your pantry today.

What are non-perishable foods?

Non-perishable foods are packaged, shelf-stable foods that can be stored at room temperature for extended periods of time without spoiling. Non-perishable food items typically have an expiration date of months, if not years, and commonly include foods that are canned, dried, or dehydrated.

Having a supply of non-perishable foods at home is not only a good idea for emergency situations, but keeping these foods on hand will ensure that you always have something to cook, whether you made it to the grocery store or not. Although some non-perishable foods are packed with preservatives, additives, and other unhealthy ingredients, there are many healthy non-perishable foods available that can help save you time and money.

List of Non-Perishable Food Items

Here is a list of 14 of the healthiest non-perishable foods that can easily be stored in the pantry for months or years to come.

1. Dried Beans, Lentils & Chickpeas

Both beans and lentils are inexpensive to buy and simple to prepare. Canned beans and lentils have a shelf life of 2 to 5 years, while dried beans and lentils can easily be stored for 10 years or more. (1) Both beans and lentils are good sources of fiber and vegetarian protein and are versatile ingredients that can be made into soups, stews, salads, burgers, and dips.

2. Canned Tuna, Salmon & Sardines

They may not be the sexiest foods, but canned tuna and other seafood products are great sources of protein and are incredibly nutrient-dense. In fact, a 100-gram serving of sardines contains 24 grams of protein, 68% of your daily value of vitamin D, and 149% of your daily value of vitamin B12. (2) Canned seafood can be eaten on its own, made into sandwiches, or added to a salad, casserole, or pasta dish for a boost of protein. To ensure you are getting the healthiest canned seafood, be sure to avoid options packed in vegetable oil and choose brands packed in water or olive oil.

3. Nuts, Seeds & Butters

Although raw nuts and seeds have a shorter shelf life than some other non-perishable food items, commercial nut butters and seed butters can easily last for up to 9 months when stored in the pantry, while natural nut butter can last up to 3 months. (3) From peanut butter to almond butter to tahini, nut and seed butters are good sources of healthy fats and moderate sources of protein that can be used as a condiment, in dressings, in sauces, or as a simple snack. Be sure to look for brands that contain no added sugars or preservatives; although they may not last as long, they are much better for you.

4. Dried Fruits

Because fresh fruit goes bad so quickly, stocking up on dried fruit, such as raisins, dates, and apricots, is a great way to keep fruit on hand without worrying about spoilage. Although dried fruit is a more concentrated source of natural sugar than fresh fruit, they remain good sources of fiber and nutrients, and a little bit goes a long way. Dried fruit can be consumed as a snack, on its own, or in trail mix, and can also be rehydrated and added to baked goods or savory dishes such as stews. Generally speaking, when stored properly in an airtight container, dried fruit can be kept in the pantry for up to 1 year. (4)

5. Dried Vegetables

In addition to dried fruit, dried vegetables are another healthy non-perishable food item that can be stored in the pantry for multiple months or years. (5) “Dried” vegetables are typically dehydrated vegetables that can be reconstituted with the addition of water, broth, or liquid. Although there are many different types of dried vegetables, some of the more popular include dried tomatoes, dried mushrooms, and dried peppers, which can be added to dips, pasta dishes, soups, and stews or used in savory bread and baked goods.

6. Rice, Oats & Other Whole Grains

Whole grains, such as rice, oats, quinoa, and barley, have a much longer shelf life than other carbohydrate sources, making them a great addition to a healthy non-perishable pantry. Not only are whole grains good sources of fiber but they are incredibly versatile and can be used in both sweet and savory dishes. If stored properly in airtight containers, whole grains will keep for up to 6 months on a cool, dry pantry shelf or up to a year in the freezer, while flours and meals will keep for 1 to 3 months on a cool, dry pantry shelf or 2 to 6 months in the freezer. (6)

7. Canned Tomatoes & Tomato Sauce

Canned tomatoes, tomato pastes, tomato sauces, and pasta sauces are all great additions to a healthy non-perishable food list. Not only are tomatoes a staple ingredient in any good pasta dish, but they also make a great base for a soup or stew. In addition to canned tomatoes, canned vegetables such as beans, corn, peas, and carrots are versatile ingredients for quick and easy meals and can easily last for 2-5 years when stored at room temperature. (7)

8. Pasta & Noodles

Although they often get a bad rap, pasta and noodles can most certainly be included in a healthy diet and added to the list of healthy non-perishable food items. Be it traditional wheat noodles, rice noodles, or buckwheat noodles, noodles are an inexpensive and versatile ingredient that has been used across cultures for thousands of years. Not only can these items be stored at room temperature for up to 2 years, but they can be served hot or cold in dishes for breakfast, lunch, or dinner. (8) When buying pasta, be sure to read the ingredients and opt for versions made with flour, water, and/or egg, and that’s it.

9. Dried Meat & Fish

Meat preservation is an age-old practice used for centuries to prevent meat from spoiling. Drying meat and seafood helps to remove moisture and inhibit the growth of microorganisms, slow enzymatic activity, and prevent the oxidation of fatty acids that promote rancidity. (9) When naturally preserved through curing, dried meats and seafood are able to retain their vitamins and minerals without the addition of additives and preservatives. Both dried meat and fish can be consumed on their own or rehydrated and cooked into various dishes.

10. Pickled & Fermented Vegetables

In addition to canned and dehydrated vegetables, pickled and fermented vegetables are also healthy non-perishable food items. Much like curing meat, pickling and fermenting foods are traditional methods of preservation that was used across cultures before the advent of refrigeration. Traditionally fermented foods, such as sauerkraut, kimchi, and fermented vegetables, are a natural source of beneficial probiotic bacteria and, when canned or bottled, can easily be stored in the pantry at room temperature for 3-5 years. (10)

11. Olive Oil

Let’s get real, a well-stocked pantry without a good cooking oil is of little use. Fortunately, olive oil can be used for just about any cooking method, making it a true kitchen essential. Although all cooking oils (olive oil included) do expire, if stored properly, they can remain unopened for up to 18 to 24 months. To ensure you maximize the shelf life and nutritional value of your olive oil, opt for brands in dark, glass bottles and store them in a cool, dark area of your pantry.

12. Honey & Maple Syrup

You might be wondering why honey and maple syrup make the list of healthy non-perishable foods, but these natural sweeteners are both sources of trace minerals and contain health-promoting properties. Unlike refined sugar, maple syrup contains many trace minerals including manganese, zinc, and iron, while honey is well known for its natural antibacterial and antimicrobial benefits thanks to its antioxidant properties. (11)(12)(13) Unopened, raw honey will keep indefinitely, while 100% pure maple syrup will keep for 1 year unopened in the pantry, 1 year opened in the refrigerator, and indefinitely in the freezer. (14)

13. Dried Herbs, Spices & Salt

The downside of many non-perishable food items is that they lack flavor, so keeping a pantry well stocked with dried herbs and spices is a great way to ensure that you can easily add a quick boost of flavor. Although herbs and spices do lose their flavor over time and don’t last forever, whole spices will stay fresh for about 4 years, ground spices for about 2 to 3 years, and dried herbs for 1 to 3 years. (15)  Real salt without additives, such as rock salt or sea salt, is an essential source of nutrition for any whole foods diet, providing essential minerals and electrolytes, and will never go bad. (16)

14. Dark Chocolate

Ok, I couldn’t write this list without including everyone’s favorite food, chocolate. While milk chocolate does have a shorter shelf life due to the addition of milk, about half the time, unopened and stored properly, dark chocolate can last up to 2 years. (17) Although less of a ‘health food’ and more of a treat, dark chocolate, 80% or more, does contain minerals and antioxidant properties, making it a great addition to any non-perishable foods list.

The Bottom Line

While fresh foods can go bad quite quickly, there are many healthy non-perishable food items available today. From whole grains to dried beans to canned fish, these non-perishable foods can be used daily to create delicious and healthy meals, while saving time and money. So, whether you are stocking your own pantry or donating to a local organization, these items are a great addition to any grocery list.