Constipation in Women: A Common Yet Overlooked Issue

Constipation affects up to 25% of adults in the UK, and women — especially over age 30 — are twice as likely to experience it due to hormonal shifts, stress, and dietary patterns. During perimenopause and beyond, oestrogen drops and slower digestion can make constipation worse. So how can you stop constipation is a question a lot of women ask?

Causes of constipation

According to NHS data, chronic constipation is one of the most common reasons women visit their GP for digestive issues

The first step in how can you stop constipation involves identifying the cause. Whilst establishing the exact cause of constipation can be difficult there are a number of factors that are known to contribute to constipation, such as:

• not eating enough fibre, such as fruit and vegetables
• a change in your eating habits
• ignoring the urge to pass stools
• side effects of certain medications
• not drinking enough fluids
• anxiety or depression

How can you stop constipation? Identify which of these factors are relevant to you and your diet and lifestyle by asking yourself these 6 questions:

(1) Are you eating at least 5 portions of fruit and vegetables daily – including soluble fibre fruit & veggies (see list below)?

(2) Have you changed your diet recently?

(3) Do you ignore or delay the urge when your body ask, perhaps because you’re at work or in a public place etc?

(4) Are you taking any medications, if so have you checked the list of possible side effects?

(5) Are you drinking enough water every day, at least 8 glasses?

(6) Are you feeling stressed, anxious or depressed?

How can you stop constipation?

If you’ve answered no to number (1), you’re not alone. Low intake of dietary fibre is common and often a good starting place. In the UK, the recommended fibre intake is:

• 30g per day for adults
• Yet the average UK woman consumes just 17–18g daily, well below the target.

Low fibre = sluggish digestion. But the right foods can make a big difference. So a significant change can be increasing dietary fibre intake to help get things moving!

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So how can you stop constipation :

21 Best Foods for Constipation (Backed by Science)

These foods are rich in soluble and insoluble fibre, help soften stools, and support regular bowel movements.

All fibre values are approximate and based on cooked/edible portions unless stated otherwise.

1. Chia Seeds – 10g fibre per 2 tbsp (25g)

Chia seeds form a gel when soaked, helping to lubricate the digestive tract and promote regularity.
🧪 A 2016 study showed that chia helped improve stool frequency and consistency in constipated patients.

2. Flaxseeds (Linseeds) – 7g per 2 tbsp (20g)

Rich in both soluble and insoluble fibre and omega-3s. Ground flax is best for absorption.
🧪 A 2015 trial found flax significantly relieved constipation in postmenopausal women.

3. Prunes (Dried Plums) – 6g per 5–6 prunes (50g)

Prunes contain fibre and sorbitol, a natural sugar alcohol that draws water into the colon.
🧪 A 2011 study showed prunes were more effective than psyllium for chronic constipation.

4. Kiwi – 2.5g per fruit

Kiwi is rich in actinidin, an enzyme shown to aid bowel movement.
🧪 A 2020 clinical trial found 2 kiwis per day improved constipation symptoms in adults.

5. Oats – 4g per 40g serving (dry weight)

Oats are a great source of beta-glucan, a soluble fibre that helps soften stools.

🧪Study: Soluble oat fibre improved stool frequency and decreased laxative use in older adults.

6. Lentils – 7.9g per 100g (cooked)

Lentils are high in bulk-forming insoluble fibre and help regulate digestion.

🧪Study: Lentils promote satiety and increase fibre intake, improving bowel regularity.

7. Pears – 5.5g per medium pear

Pears contain a combo of soluble fibre and fructose, which acts like a natural laxative.

🧪Study: Pears contain sorbitol and fermentable fibre beneficial for constipation.

8. Avocado – 6.7g per half fruit

Creamy but fibrous! Avocados are also rich in magnesium and potassium — nutrients that support muscle movement in the bowel.

🧪Study: High-fibre and monounsaturated fats promote digestive motility and microbiome diversity.

9. Raspberries – 6.5g per 100g

One of the highest fibre fruits. Also full of water to help hydrate the colon.

🧪Study: Berry fibre supports microbial fermentation and regularity.

10. Sweet Potatoes (with skin) – 3.8g per 100g

Contain resistant starch, which feeds gut bacteria and supports motility.

🧪Study: Rich in resistant starch and fibre, promoting improved stool weight and reduced constipation.

11. Brussels Sprouts – 4.1g per 100g (cooked)

Cruciferous veggies are high in insoluble fibre and natural sulphur compounds that help stimulate digestion.

🧪Study: Sulphur-rich cruciferous vegetables enhance gut transit and stool frequency.

12. Figs (Dried) – 5g per 3 figs

Like prunes, figs are high in fibre and natural sugars that pull water into the colon.

🧪Study: Figs increase stool frequency and reduce discomfort in constipated adults.

13. Apples (with skin) – 4.4g per medium apple

Contain pectin, a soluble fibre that acts like a stool softener and prebiotic.

🧪Study: Apple pectin has a prebiotic effect and helps normalise stool.

14. Chickpeas (Cooked) – 6.4g per 100g

Excellent in salads, soups, or hummus — high in both types of fibre.

🧪Study: Pulses like chickpeas boost stool bulk and gut fermentation.

15. Green Leafy Vegetables – 3–4g per cup

Spinach, kale, and Swiss chard help add bulk to stool, thanks to their mix of fibre and magnesium.

🧪Study: Magnesium and fibre in greens stimulate bowel function.

16. Fenugreek Seeds – 3g fibre per tablespoon (11g)

Fenugreek is often used for digestive complaints and contains mucilage fibre that swells with water, helping form soft stools.

🧪 A 2011 study found fenugreek increased stool frequency and reduced straining in patients with functional constipation.  

Tip: Soak fenugreek seeds overnight and consume them with water in the morning.

17. Carrots (Raw) – 2.8g per 100g (about 1 medium carrot)

Carrots are rich in insoluble fibre, which adds bulk to stools and helps stimulate movement through the colon.
🧪 Though direct constipation studies are limited, their high fibre content and prebiotic compounds (like pectin) support gut health.

Tip: Grated raw carrots are especially helpful as they retain more fibre and water.

18. Rhubarb (Cooked) – 2g fibre per 100g

Rhubarb has both fibre and natural laxative properties thanks to its anthraquinones — compounds that stimulate bowel contractions.
🧪 A 2014 clinical trial found rhubarb extract significantly improved bowel movements in elderly patients with constipation.

Tip: Stew rhubarb with minimal sugar and add it to yoghurt or porridge.

19. Broccoli (Cooked) – 3.3g fibre per 100g

Broccoli is high in insoluble fibre and contains sulforaphane, which may help reduce gut inflammation and improve gut motility.
🧪 A 2021 study showed that broccoli sprouts improved stool consistency and supported a healthy gut microbiome.

 Tip: Light steaming helps preserve fibre and nutrients.

20. Sugar Beet Fibre – ~5g per 10g

Improves transit time and bowel frequency and contributes to an increase in faecal bulk.

🧪Study: Improved stool weight and frequency.

21. Psyllium Husk – 7g per tbsp

Improves stool output, frequency, and consistency.

🧪Study: Meta-analysis: Improved constipation symptoms significantly.

Comparison Psyllium, Prunes & Kiwi Study

A study of 79 people, with an average age of 42, compared psyllium (12 gram/day, prunes (100 gram/day) and kiwifruit (2 gram/day) and their effects on bowel movements.

By week 3 they found that all three food groups significantly increased in weekly complete spontaneous bowel movements (CSBMs); stool consistency significantly improved with kiwifruit and prunes; and straining significantly improved with kiwifruit, prunes and psyllium.

Adverse events were most common with psyllium and least common with kiwifruit. However, at the end of treatment, a smaller proportion of patients were dissatisfied with kiwifruit compared with prunes or psyllium. – Seems we can’t have it all ways.

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✅ Simple Ways to Eat More Fibre Daily

• Add chia or flaxseeds to porridge or smoothies
• Eat fruit with the skin on
• Swap white bread/rice for wholegrain versions
• Include beans or lentils in soups or salads
• Snack on nuts, berries, or dried figs
• Top up your daily fibre intake with Pretty Pea High Fibre capsules

Bonus Tip: Stay Hydrated!

Fibre needs water to work properly. Without enough fluids, fibre can make constipation worse. Aim for at least 1.5 to 2 litres of water per day — more if you’re adding high-fibre foods quickly.

When to expect results? Experts advise when increasing your fibre intake to relieve constipation not expect an immediate response, (as can be expected with laxatives) but ideally embark on a program for several weeks, starting with 2 daily doses with fluids and/or meals and gradually adjust the dose after a 7 to 10 day period.

Any increase in gaseousness symptoms usually decrease after a few days as the body adjusts to the increase in fibre.

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Summary: How Can You Stop Constipation

Food Item	Fibre (per serving)	Key Benefit
Chia seeds	10g per 2 tbsp	Gel-forming, hydrates stool
Flaxseeds	7g per 2 tbsp	Insoluble fibre, hormonal support
Prunes	6g per 50g	Natural sorbitol laxative
Kiwi	2.5g per fruit	Natural digestive enzyme
Oats	4g per 40g dry	Soluble fibre for soft stools
Lentils	7.9g per 100g	Bulk-forming legume fibre
Pears	5.5g per medium	Fructose and skin fibre
Avocado	6.7g per ½ fruit	Fibre + magnesium
Raspberries	6.5g per 100g	Water-rich and fibrous
Sweet Potatoes	3.8g per 100g	Resistant starch source
Brussels Sprouts	4.1g per 100g	Gut-stimulating sulphur compounds
Figs (dried)	5g per 3 figs	Fibre + sugar alcohols
Apples	4.4g per medium	Pectin, natural laxative effect
Chickpeas	6.4g per 100g	Both fibre types
Leafy greens	3–4g per cup	Hydrating, mineral-rich
Fenugreek	3g per tbsp	Mucilage fibre, stool softener
Carrots	2.8g per 100g	Prebiotic fibre
Rhubarb	2g per 100g	Contains natural laxative compounds
Broccoli	3.3g per 100g	Anti-inflammatory and fibrous
Sugar Beet Fibre	~5g per 10g	Boosts transit, improves stool weight
Psyllium Husk	7g per tbsp	Gel-forming, improves consistency

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Supplements are not intended to replace a healthy and balanced diet. You should always contact your GP before changing your diet or taking supplements.

References : How Can You Stop Constipation

• Constipation | NHS inform
• NHS. (2023). Constipation overview. https://www.nhs.uk/conditions/constipation
• Scientific Opinion on the substantiation of a health claim related to sugar beet fibre and increasing faecal bulk pursuant to Article 13(5) of Regulation (EC) No 1924/2006
• Bharucha, A. E., et al. (2013). Constipation review. Gastroenterology, 144(1), 218–238.
• Public Health England. (2015). SACN Carbohydrates and Health.
• Ullah, R., et al. (2016). Chia seeds and gut health. J Food Sci Technol, 53(4), 1750–58.
• Tarpila, S., et al. (2015). Flaxseed in constipation. Nutr Res, 35(9), 777–85.
• Attaluri, A., et al. (2011). Prunes vs psyllium. Aliment Pharmacol Ther, 33(7), 822–28.
• Chey, W. D., et al. (2020). Kiwifruit for functional constipation. Am J Gastroenterol, 115(1), 74–81.
• Rao, V. A., et al. (2011). Fenugreek for constipation. J Ethnopharmacol, 135(2), 324–28.
• Slavin, J. (2013). Dietary fibre and prebiotics. Adv Nutr, 4(2), 141–150. 
• Zhu, J., et al. (2014). Rhubarb extract study. Chin J Integr Med, 20(10), 758–762.
• Nishimura, Y., et al. (2021). Broccoli sprouts and gut. Nutrients, 13(2), 536.
• Regula, J., et al. (2013). Sugar beet fibre study. Rocz Panstw Zakl Hig, 64(1), 41–46.
• Yang, J., et al. (2014). Psyllium and bowel health. World J Gastroenterol, 20(40), 15094–150100.
• Fruits and their impact on the gut microbiota, gut motility and constipation – PubMed
• Exploratory Comparative Effectiveness Trial of Green Kiwifruit, Psyllium, or Prunes in US Patients With Chronic Constipation – PubMed

Written By: Cate Boyd

Cate Boyd

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