Which whole grains can help relieve constipation?

Chronic constipation—also known as habitual constipation—commonly affects elderly individuals. It is generally defined as having fewer than three bowel movements per week or frequently experiencing difficulty during defecation, with stools often being dry and hard. Coarse grains (whole grains) can help prevent constipation, as they are rich in dietary fiber, which promotes gastrointestinal motility.

“Coarse grains” refer to traditional whole grains and legumes—collectively termed “cereals and pulses”—in contrast to refined staples such as white rice and wheat flour. They include cereals like corn, purple rice, sorghum, oats, buckwheat, and wheat bran, as well as legumes such as green peas, soybeans, mung beans, and red beans. Rich in dietary fiber, coarse grains enhance satiety, prolong nutrient absorption time, improve glucose tolerance, lower blood lipid levels, stimulate intestinal motility, and help prevent constipation. In addition to coarse grains, certain vegetables—including cabbage, celery, cilantro, garlic, and garlic sprouts—are also high in dietary fiber. These vegetables help retain water within the intestinal lumen, thereby softening hardened stools and alleviating constipation.