Keto Diet Foods List & Plan: What to Eat and Avoid for Beginners
Foods you can eat on a keto diet · Meat and poultry · Fatty seafood · Oils and fats · Dairy and eggs · Low-carb vegetables · Nuts · Berries · Beverages.
to help your gut stay regular.
Sadly, not every single farm-fresh veggie is keto-approved — normally, you'll see options like broccoli, cauliflower, green beans, bell peppers, zucchini and leafy spinach used to substitute for things like potatoes and whole wheat-based foods that are off-limits. These non-starchy veggies are low in calories and also in carbohydrates, but are packed with vitamins and minerals, especially fiber <anchor>to help your gut stay regular.</anchor> The keto diet may be the only one where you'll be advised to enjoy these vegetables in moderation; while they're low in carbohydrates, too many servings in a single day can knock you off ketosis.
10 Foods That Relieve Constipation - What to Eat When You're Constipated
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# 10 Foods to Help Relieve Constipation

Keep your digestion system running smoothly with these high-fiber and delicious foods.

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Let’s get real: sometimes, no matter how hard you try, you just can’t poop! No need to be shy—we’ve all been there at least a few times before—so we know that eventually, things will smooth out. Occasionally struggling to go number two is uncomfortable but is usually caused by minor things like inactivity, dehydration, or not getting enough fiber. Getting regular exercise and drinking plenty of fluids is key to keeping your entire digestion system running smoothly, but there are certain foods that can also help prevent or relieve constipation. Here, nutritionists share their top picks to help you go.

Note: If you experience two or more of the following symptoms for three months—regularly skipping bowel movements (having only three or less a week), hard or lumpy stools, or feeling like you have to strain to empty your bowels when you do go—that’s chronic constipation, and you should see a doctor to rule out more serious causes such as an intestinal blockage, cancer, or nerve-related conditions like multiple sclerosis or Parkinson’s disease.

1

## Berries

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2

## Coffee

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If you find yourself racing to the bathroom after your morning cup of joe, there’s a reason for that—"coffee poops" are actually a thing. “Coffee contains a number of compounds that stimulate the bowels and can even result in a laxative-like effect for some people,” says Moore.

3

## Chia seeds

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These seeds are teensy but powerful—just one ounce of chia seeds boats 10.6 grams of fiber, which is 42% of your daily needs. “When chia comes in contact with water, it forms a gel, which can help soften stools and make them easier to pass,” says Vanessa Rissetto, M.S., R.D., registered dietitian at Culina Health.

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4

## Prunes

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Grandma was onto something when she ate dried prunes to help her go. “Prunes contain insoluble fiber, which is a type of fiber that pulls water into your colon to add bulk to our stool, making it easier to go, as well as sorbitol, a sugar alcohol that speeds up bowel movements,” says Elizabeth Shaw, M.S., R.D.N., owner of Shaw Simple Swaps.

5

## Broccoli

foods to help relieve constipationPaquito Pagulayan / EyeEm//Getty Images

Ever wondered why broccoli sometimes smells a little stinky? That’s thanks to sulforaphane, a compound that can cause a little odor, but more importantly, may help prevent overgrowth of intestinal microorganisms that can interfere with healthy digestion, says Rissetto.

6

## Pulses

foods to help relieve constipationWestend61//Getty Images

Beans, peas, lentils, chickpeas—these legumes are collectively known as pulses, and they’re a great choice for constipation prevention and relief. “These are my go-to high fiber foods because some, like lentils, can pack as much as 15 grams of fiber per cup,” says Moore. “Add lentils to soups, curries, and salads, or go with black beans as a side dish or plant-based burger. And this is a fun trick I love to roast chickpeas in the oven until crunchy and then eat them on a salad or alone as a snack.”

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7

## Artichokes

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This veggie fights constipation twofold—it’s high in fiber and also contains inulin, a type of prebiotic that feeds good gut bacteria. “When your GI system is in harmony, constipation is more likely to stay at bay,” says Shaw.

8

## Figs

foods to help relieve constipationAleksandra Stoliarova//Getty Images

Your next cheese board may offer more than tasty bites. “Just three to five figs (depending on size) dish up about 5 grams of fiber,” says Moore. Besides being the perfect cheese pairing, figs are also a great way to sweeten baked goods or add sweetness to a salad, Moore adds—all while helping with constipation.

9

## Pears

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This fruit is an underrated fiber superstar. “A medium pear offers about 5.5 grams of fiber, plus they’re delicious,” says Shaw.

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10

## Spinach

foods to help relieve constipationWanwisa Hernandez / EyeEm//Getty Images

Popeye’s favorite food can also help you poop. Spinach contains fiber and magnesium, a mineral that helps stimulate bowel movements by drawing water into the intestines.

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Senior Editor, Fitness & Nutrition

Alyssa is a senior editor for the Hearst Health Newsroom, where she has written research-backed health content for Prevention, Good Housekeeping and Woman's Day since 2017. She has more than 13 years of reporting and editing experience and previously worked as research chief at Reader’s Digest, where she was responsible for the website's health vertical as well as editing health content for the print magazine. She has also written for Chowhound, HealthiNation.com, Huffington Post and more.

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