Constipation Recipes

This article contains numerous constipation recipes that are only delicious, but may be helpful in restoring normal bowel movements.

Here is a quick overview of available recipes in this article.

Main dish: Maple Salmon
Dessert: Cinnamon Spice Oatmeal

Main dish: Navy Bean Soup
Side Dish: Steamed Chinese Vegetables

Applesauce Bran Muffins

Granola Snack
Green Juice
Brown Rice and Black Beans
Cabbage Steaks, (vegetarian)

Recipes by Sheryl Maruzzella

I love to cook, and I love to eat what recipes I cook. In this article, I would like to share with you some great meal combinations. All of the recipes on this page are easy to prepare, delicious, and are specifically designed to help relieve and prevent constipation.

Some food ingredients tend to promote constipation, while other ingredients work hard to relieve it. The following recipes are loaded with constipation-relieving ingredients that might have your bowels working well in no time.

Furthermore, if you desire Kosher food, my recipes lend themselves Kosher cooking. I must admit that I don’t always eat Kosher myself. However, I do always try to eat healthy, wholesome foods. The following recipes are super healthy and satisfying.

Below my recipes are recipes by two others. Enjoy!

Main Dish:  Maple Salmon


1/2 cup fresh or dried cherries

1 fresh mango

4 salmon filets

1/4 teaspoon red pepper

1 tablespoon apple cider vinegar

1/4 cup maple syrup

1/4 cup whole grain flour

1/2 teaspoon kosher salt

2 teaspoons sesame oil

Preheat oven to 425*        

Spray a large baking dish with Pam

Place salmon in the baking dish

Coarsely chop the cherries and mango

Place cherries and mango in a medium bowl along with salt, red pepper, flour, vinegar and oil

Bake salmon for 6-8 min then take mix from medium bowl and poor over the salmon

Cook salmon 1 or 2 more minutes, then serve

****  For a variation, you may substitute the following ingredients:

  • Use Arrowhead mills organic sprouted wheat flour in place of whole grain flour
  • Use Himalayan fine pink salt in place of kosher salt
  • Flax seed oil in place of sesame oil. Use the same amounts as listed above
  • For the side dish, steamed broccoli and cauliflower work well


This meal is easy to fix. Our family has enjoyed it many times. By the wonderful taste, you would never know its so healthy and full of fiber.

Even picky eaters should enjoy this dish and will feel like they are eating in a fine restaurant.

Enjoy these great recipes for constipation.

Dessert – Cinnamon Spice Oatmeal Cookies


1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 cup water

1 large egg

1/2 teaspoon baking soda

1 teaspoon vanilla

1  1/2 cups packed brown sugar

3/4 cup sunflower oil

3 cups old fashioned oatmeal

Preheat oven to 350*

Lightly spray cookie sheets with Pam 

In a medium bowl mix sugar, oil, water, egg, vanilla and spices until creamy

Combine oats, flour and baking soda and mix well 

Drop rounded teaspoons of cookie mix onto cookie sheets

Bake 12 to 14 minutes, or until golden brown

Let stand 2 minutes before removing to cooling racks 

Makes 6 dozen cookies

****  Some possible variations to the recipe

  • Add 1\4 cup of flax seeds to the mix    
  • Add in raisins, chopped walnuts, dates or shredded coconut
  • Replace brown sugar with 1 cup honey or maple syrup
  • For a sugar free variation, replace brown sugar with 3\4 cup stevia
  • For even more fiber, use Arrowhead Mills organic sprouted wheat in place of whole grain flour.


This oatmeal cookie recipe is the best I have ever tasted. Even your kids will love them.

This recipe proves that you don’t have to sacrifice taste when choosing foods that will bring sweet relief from constipation.

Main Dish – Navy Bean Soup


2 cups navy great northern or pinto beans

Approximately 10 cups of water

1/3 cup sunflower oil

1/4 cup soy sauce or Bragg liquid aminos

2 onions diced

1 teaspoon garlic powder

1 teaspoon sea salt

A dash of red pepper

1 carrot, sliced

1 stalk of celery, diced

8 garlic cloves, diced

2 bay leaves

Cover the beans with water and soak over night

The next day, rinse the beans, then place in a large pot

Cover beans with water and place over medium heat

Add oil, soy sauce, one of the diced onions, four garlic cloves, salt, pepper, garlic powder and bay leaves

Cook for one hour

Add carrots, celery, the remaining onion and 4 more garlic cloves

Cook another hour or until the carrots and beans are tender

Remove bay leaves before serving


This is a hardy meal recipe, very filling. It is perfect for those suffering from constipation.

All the  foods are  helpful in relieving constipation symptoms better then most laxatives with no adverse side effects.

Just imagine, a constipation remedy that tastes wonderful.

Side Dish – Steamed Chinese Vegetables


Spring water

A pinch or two of sea salt

2 cups finely sliced cabbage

1 cup thinly sliced onions

1/2 cup thinly sliced celery

2 to 4 teaspoons chopped parsley

Place 1\4 cup of water in a skillet

Add vegetables and steam at medium heat

When water starts to evaporate away, add a bit more water and a pinch or two of sea salt. The salt will draw water out of the vegetables

With a utensil, gently move the vegetables around to help them cook

Increase to high heat to keep vegetables crisp.

Vegetables should cook altogether only about 2 to 3 minutes and be almost raw and crispy.

Finish cooking, then add a little chopped parsley.

Place in a bowl and serve                                        


I like the crisp texture of this side dish. It is like eating raw vegetables, but not, a nice change from cold raw vegetables. I think it goes well with the Navy Bean Soup recipe.

Enjoy great tasting constipation relief.

Recipe by Diane Schneider, RN

Applesauce Bran Muffins

Once in awhile you’ll come across a recipe that turns out to be a gem and becomes one you list in your “favorites” category. Let me share one with you that you’ll agree is one of those gems.

Not only is this muffin recipe extremely tasty, but it is also very healthy. From my experience you don’t find those two qualities in the same recipe very often, and if you do, the recipe takes way too much time and effort. I like to cook, but I also like quick and easy.

If you struggle with constipation, the ingredients in this muffin makes it a perfect choice for you.

I always double this recipe and make 24 muffins. They freeze well and taste freshly baked when thawed. So get yourself 2 bowls and get mixing.

1st set of ingredients

1 cup unsweetened applesauce

1/3 cup vegetable oil

1/4 cup milk

1 egg (slightly beaten)

1 cup All Bran cereal

Mix together in one bowl and add the All Bran. Let sit while mixing the other ingredients.

2nd set of ingredients

1 1/2  cup wheat flour 

3 tsp. baking powder

1 tsp. cinnamon

1/2 tsp. baking soda

1/4 tsp. salt

1/3 cup brown sugar

Mix this second set of ingredients together in a large mixing bowl.

Add the wet mixture from the 1st set of ingredients. Blend together until the dry ingredients are all moistened.

Bake in a greased muffin tin at 375 degrees F. for 15 minutes.  Makes 12 muffins.

Recipes from Adam Kantrowitz

Constipation Recipes

Delicious Meals that Fight Constipation

Constipation is a growing problem in America. Most Americans will deal with an acute case of constipation at some point in their lives.

Unfortunately, thanks to fast food and other poor dietary choices, many fight constipation on a chronic basis. Over long periods of time, constipation can have far more serious effects than just pain or bloating. 

Another negative factor in the battle against constipation is that many think the only way to fight constipation naturally is to eat a bunch of prunes. Since many people don’t like prunes, they opt for laxatives that can become dangerous over time.

What we’ve done here is compile a few great tasting recipes that can help get a person regular again without medication.

Fun to Make, Fun to Eat, Anti-Constipation Meal Ideas 

Here are 4 meal recipe ideas that can help a person to ward off constipation. They are easy to make, and won’t make one cringe when it comes time to eat. 

A Granola Snack


1 cup high fiber granola

1 cup raisins or dried berries

1 cup raw nuts

Let’s start with a fun snack that someone can carry around throughout the day. High fiber granola is a great way to get the fiber that that is needed into one’s diet. It also tastes great and is a fantastic base for a homemade trail mix.

The problem with store bought trail mixes is that they often contain a lot of sugar which works against the goal of constipation relief.

Try putting a cup of high fiber granola, a cup of raisins or dried berries, and a cup of raw nuts (walnuts, peanuts, or Brazil nuts are the best) into a large Ziploc bag. Shake it all up and enjoy it throughout the day.

Green Juice


4 apples

4 cups of spinach

1 peeled lemon

24 inches of celery stalk

2 large kale leaves

If someone owns a juicer, they can make any number of great tasting juices that will help their digestive tract get back on track. Here’s one refreshing suggestion.

Start with about 4 apples. I prefer granny smith for their sweetness. Apples make a great laxative. Add 4 cups of spinach. Don’t worry if spinach isn’t a favorite. It won’t affect the flavor.

It just adds a ton of fiber. Peel a lemon and toss that in. The rind isn’t bad for a person, but it will definitely add a lot of tartness. The flesh of the lemon will also help the digestive tract while adding a nice citrus flavor to the juice.

If foot-long celery stalks are available, add 2 (or 3 if they are 8 inches long). Cap the drink off with a couple of large kale leaves. Again, this just boosts the benefits of the drink. The juice will mostly taste like the apples and lemon.

This is another wonderful recipe for constipation...

Brown Rice and Black Beans


3/4 cup brown rice

1 can black beans


Here’s a good recipe side dish recipe to combat constipation and keep things moving along. Brown rice is easier on digestion so use ¾ of a cup. Get a can of black beans and drain them. Black beans and brown rice are optimal for both digestion and, in my opinion, flavor.

Start by chopping up a medium onion and a couple of cloves of garlic. Saute those in a tablespoon of olive oil for a few minutes until the onions get a little translucent. Add the rice and give it another minute.

Use two cups of chicken stock for flavor or just plain water if you don’t want any meat products. Brown rice takes longer to cook so expect a half hour to 40 minutes.

Then, season it to taste and add the black beans. Cumin gives it a nice Latin flavor. One can use crushed red pepper for a little extra kick. 

Cabbage Steak


1 large cabbage



You've made it to the main recipe course – cabbage steaks! Cabbage is especially good for constipation because of the high fiber content.

It also has enzymes that help everything else to get pushed along the digestive tract. Garlic also improves colon function. Just cut the cabbage across the grain into 1-1.5 inch thick slices.

Rub it with the garlic and any other seasonings you want (whatever you would normal use on a steak is just fine). Roast the cabbage steaks at 400 for 30 to 40 minutes (depending on how soft you want the cabbage). 

A possible long-term constipation solution

Is there a way to kick chronic constipation to the curb when you don't have a recipe on hand? A magnesium supplement may be what you are looking for.

Magnesium does the following:

  • Draws water into the colon, making stool moister

  • Moist stool means slicker, softer stool that is easier to pass

  • Moist stool is bulkier, which prompts a stronger urge to go to the bathroom

Magnesium is a needed nutrient. Unfortunately, magnesium is lacking in our modern diet. Because of this, taking a daily magnesium supplement may become a vital part of fighting chronic constipation. 

Yes, the magnesium in a magnesium supplement can be a quick fix for acute constipation, but when one continues to take a magnesium supplement it may become a viable long term constipation solution. 

Conclusion, constipation recipes

Whether a person suffers from constipation on a daily basis or just battles with it on occasion, it is no fun at all. The cramping, bloating, and other symptoms can make a person absolutely miserable.

Fortunately, there are quite a few recipes that can add extra fiber to a person’s diet. Combine that with a magnesium supplement, and everything from here forward should be smooth sailing.

(Return from Constipation Recipes to Foods that Relieve Constipation)

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