Foods to Alleviate Constipation

Last updated: January 2019

As if the pain of endometriosis wasn’t enough, digestive issues are a common symptom of the disorder. It can range from constipation to diarrhea – neither of which are comfortable. Thankfully, the foods we put on our plates and the beverages we drink can make a big difference in improving elimination.

Constipation is especially important to address for two reasons. First, it can create unnecessary pressure on the abdominal area – an already tender area, potentially increasing the discomfort or pain you experience.

Another important reason to address constipation is because if you’re not eliminating at least once a day, waste becomes stagnant and just hangs out in the colon. When your body is not ridding toxins, they ultimately get reabsorbed back into the body.

So, as if the frustration of not being able to go wasn’t a strong enough reason, now you have two more reasons to put some corrective steps into action.


My first action item when I’m working with a nutrition client is to make sure they’re drinking enough water. Half your body weight in ounces of water is the goal. Yes, it’s a conscious effort to hit this goal throughout your day, and you’ll likely be a frequent flyer in the bathroom, but it’s never more important than if you’re experiencing constipation.

Water helps to move matter through the intestinal tract more quickly. I hate to say it like this, but if you’re not removing that waste from your body, you become full of... well, you know... “crap”.

Try this: Treat yourself to a new re-usable water bottle so you’ll have water with you at all times. The more convenient it is, the more likely you are to drink up! You can also set a timer on your calendar or phone to remind you to cheers to your health with a refreshing sip.


Next up on the eliminate constipation train is fiber. Fiber creates the bulk in your digestive tract that supports you in eliminating with greater ease. It’s also suggested that a fiber-rich diet may help to guard against PMS.

It’s ideal for women to consume 25 grams of fiber each day. You can easily hit that if you’re enjoying lots of fiber-rich foods such as artichokes, berries, beans, peas, and chia seeds.

Try this: Sprinkle chia seeds into your next smoothie and set a goal to have at least one serving of vegetables at lunch and dinner.


While we hear a lot about the negative effects of carbohydrates, they are helpful in elimination. So, mix in a little sweet potato, quinoa, or oatmeal into your day. I’m not talking a big bowl of pasta, just a small portion into a meal or snack.

Try this: Chef-up sweet potato fries at home. Simply cut a sweet potato, spread some coconut oil over the slices, and sprinkle with cinnamon. Pop in the oven and enjoy!

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This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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