Best foods to prevent constipation and keep your gut healthy
Which foods promote regular bowel movements (photo: Freepik)
Regular bowel movements are key to gut health. Certain foods should be added to the diet to help prevent constipation and support normal digestive function, Eating Well reports.
Oats
According to the journal Foods, oats are among the most effective whole grains for supporting regular bowel movements thanks to their mix of soluble and insoluble fiber.
They contain a special type of soluble fiber called beta-glucan, which improves gut motility and promotes the growth of beneficial bacteria. Oats are also a good source of resistant starch - a prebiotic that feeds healthy gut bacteria and supports their growth.
Half a cup of oatmeal provides about 14% of the daily fiber requirement. Try adding oats to smoothies, porridge, or baked goods.
Quinoa
Quinoa has become a staple in many kitchens, not just because of its versatility. This tiny seed is especially good for digestion, providing micronutrients and fiber that support gut health and help bowel movements.
According to USDA data, quinoa is rich in both soluble and insoluble fiber. It is also a source of magnesium, a mineral that can help relax the muscles of the digestive tract, promoting regular bowel movements.
In addition, quinoa promotes the growth of beneficial gut bacteria and the production of short-chain fatty acids - compounds vital for maintaining healthy bowel function.
Whole wheat
Replacing refined wheat products such as white bread or pasta with whole-grain versions is one of the easiest ways to increase fiber intake.
According to MDPI, whole wheat also acts as a prebiotic, feeding beneficial gut bacteria and supporting overall digestive health.
Everyday staples like whole-grain bread, pasta, and crackers are simple tools for meeting fiber goals.
Barley
Barley is a hearty, versatile grain that is also good for digestion. One cup of cooked barley contains nearly 6 grams of fiber.
USDA notes that its soluble fiber helps prevent constipation by increasing stool frequency.
Barley also contains beta-glucan, which supports the growth of beneficial gut bacteria and helps maintain a balanced microbiome. Add it to soups, stews, or grain bowls to boost your fiber intake.
Other tips to avoid constipation
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Stay hydrated: Fiber works best when you drink plenty of water. Without enough fluid, fiber may cause constipation.
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Exercise: According to Glob Health, light to moderate physical activity supports digestive health. Movement stimulates intestinal muscle contractions, helping food move through the gut. Even a light walk after meals can be beneficial.
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Sleep: As noted in Frontiersin, good sleep is crucial for healthy hormones and circadian rhythm, which regulate digestion. Poor or irregular sleep can disrupt the natural digestive cycle.
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Aim for 7–8 hours of sleep per night.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
