Constipation is a common issue faced by many cancer patients during treatment. It can be caused by medications, reduced physical activity, or changes in diet. In this article, Onco team Senior Nutritionist, explains how to manage constipation through a fiber-rich diet and shares simple, nutritious recipes to support healthy digestion.
What Kinds of Foods Should I Eat During Constipation?
Constipation is often linked to low dietary fiber intake. Including more fiber in your diet helps regulate bowel movements. There are two types of fiber:
- Soluble fiber: Adds bulk to stool and helps control blood sugar and cholesterol. Found in bananas, oats, and beans.
- Insoluble fiber: Promotes smooth movement of stool through the digestive tract. Found in whole grains, vegetables, and legumes.
However, too much fiber (over 70g/day) can worsen constipation, so balance is key. Stay hydrated and include moderate amounts of high-fiber foods.
Foods rich in dietary fiber include:
- Beans and legumes (chickpeas, lentils)
- Prunes (dried plums)
- Vegetables: spinach, beetroot, carrots
- Fruits: bananas, apples, pears
- Seeds: chia, pumpkin, sunflower
- Whole grains: oats, whole wheat
- Nuts: almonds, pistachios
Are There Other Remedies?
If you're already eating a high-fiber diet but still constipated, consider these additional tips:
- Stay hydrated: Drink plenty of water. If plain water is difficult, try coconut water, fresh fruit juices, or buttermilk.
- Stay active: Light walking or home exercises can stimulate digestion.
- Space meals: Allow 2 hours between meals for proper digestion.
- Avoid deep-fried and processed foods: These slow digestion and contribute to constipation.
- Include healthy fats: Fatty fish (like sardines, mackerel), nuts, and olive oil support smoother digestion.
Recipes to Reduce Constipation
Oats Porridge
A warm, fiber-rich breakfast to kickstart digestion.
Ingredients
- Instant or rolled oats – 1 cup
- Apple, chopped – ½ cup
- Chia seeds – 2 tbsp (or substitute with sunflower or pumpkin seeds)
- Water – 2 cups (or as needed)
- Peanut butter – 1 tbsp
- Raisins – 1 tbsp
Method
- Combine all ingredients in a pot with water.
- Bring to a boil, then simmer until apples and oats are soft, stirring continuously.
- Garnish with raisins and serve at room temperature.
Apple Salad
A refreshing, raw fiber boost.
Ingredients
- Apple, finely chopped – 1 cup
- Mint leaves, finely chopped – ¼ cup
- Lemon juice – 1 tsp
- Ginger juice – 1 tsp
- Honey – 1 tsp
- Salt – to taste
Method
- Mix all ingredients in a bowl.
- Toss well and serve immediately.
Yogurt Bowl
Probiotic-rich yogurt aids digestion and gut health.
Ingredients
- Yogurt (or thick curd) – 1 cup
- Banana, bite-sized pieces – 1 cup
- Chopped nuts (almonds, pistachios, walnuts) – 2 tbsp
- Honey – to taste
Method
- Combine all ingredients in a bowl.
- Serve chilled or at room temperature.