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Food Therapy for Constipation

Updated: Sep 28, 2019

Constipation is defined as having 3 or less bowel movements in a week or having a hard, dry, or difficult-to-pass stool. Ideally, we should have 1-2 bowel movements per day, optimally between 5-7 am, the time the large intestine functions most optimally. See a list of the foods below that help to lubricate the intestines and promote a bowel movement.

food therapy for constipation

Foods to Alleviate Constipation:

  • cabbage

  • bananas

  • apples

  • walnuts

  • asparagus

  • figs

  • spinach

  • pears

  • pine nuts

  • black sesame seeds

  • chia seeds

  • mulberries

  • grapefruit

  • yams

  • honey

  • papaya

  • peas

  • prunes

  • apricots

  • azuki beans

  • greek yogurt

  • alfalfa sprouts

  • beets

  • bok choy

  • cauliflower

  • sweet potato

  • okra

  • pistachios

  • salt water

Foods to AVOID for Constipation:

  • foods with baking soda or baking powder

  • alcohol

  • tea

  • bread

  • white flour

  • white rice

  • white sugar

Natural Remedies for Constipation

1. Rub your belly in a clockwise direction 100 times to stimulate movement of your intestines either over your clothes or by using a massage oil or cream with medium to firm pressure, feeling for stuckness.

2. Mix 2 teaspoons of organic honey in a glass of warm water and drink on an empty stomach.

3. On an empty stomach, eat 5-10 figs and drink a glass of water.

4. Eat cooked asparagus and cabbage, lightly steamed, before bed.

If you are still experiencing constipation, acupuncture and Chinese herbal medicine can help you get unstuck! We can also help you to uncover what foods you have sensitivities to with a simple blood test. Call 321-972-2940 to make your initial appointment today!


Ni, Maoshing, and Cathy McNease. The Tao of Nutrition. Tao of Wellness Press, 2009.

Pitchford, P. (2009). Healing with whole foods: Asian traditions and modern nutrition. Berkeley, CA: North Atlantic Books.

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