Taken from Healing with Whole Foods, Oriental Traditions and Modern Nutrition by Paul Pitchford.

Foods That Lubricate the Intestines

  • spinach
  • banana
  • sesame seed/oil
  • honey
  • prune
  • peach
  • apple
  • apricot
  • walnut
  • pine nut
  • almond
  • alfalfa sprouts
  • soy products
  • carrot
  • cauliflower
  • beet
  • okra
  • whole fresh milk
  • seaweed

Demulcent Herbs

  • marshmallow root
  • flax seed
  • fenugreek seed
  • pysllium seed
  • licorice root

Foods That Promote Bowel Movement

  • cabbage
  • papaya
  • peas
  • black sesame seeds
  • coconut
  • sweet potato
  • asparagus
  • fig
  • bran from oats wheat or rice
  • castor oil

Flora-Enhancing Foods

  • miso
  • sauerkraut
  • dairy yogurt
  • seed yogurt
  • rejuvelac
  • acidophilus
  • kefir
  • chlorophyll-rich foods e.g. wheat-grass products dark greens micro-algae (wild blue green and spirulina) and alfalfa greens

* Raw sauerkraut and unpasteurized pickles are beneficial for improving the intestinal flora. (See “Pickles” in the recipe section.)

In addition to Lactobacillus acidophilus, other bacterial organisms help renew the intestinal bioculture, among them L. bifidus, L. bulgaricus, S. faecium, L. rhamnosus, L. sporogenes, nal bioculture, among them L. bifidus, L. bulgaricus, S. faecium, L. rhamnosus, L. Sporogenes, and B. laterosporus. One or more of these are often included in commercial “acidophilus cultures. L. sporogenes and B. laterosporus, becoming more available at stores carrying dietary supplements, are the most effective constipation.

Overconsumption of poor-quality milk products is a primary cause of constipation; however, a moderate amount of milk which has not been pasteurized, homogenized, skimmed, or denatured in other ways can benefit those suffering which constipation from dryness, if they are not allergic to dairy products.

Foods to avoid in all types of constipation: all products with baking soda/powder, alcohol, tea, yeasted breads (use sourdough or sprouted “Essene “ breads), and refined “white” foods, such as all white-flour products, white sugar, and white rice.