Everybody has experienced constipation at one time or another.
You may just have constipation while on a trip due to the tension and different routine, or you may have a long-term issue with constipation.
Certain health problems, such as irritable bowel syndrome, may also bring about constipation.
Being constipated is a disagreeable sensation that can affect individuals of all ages, ranging from infants to seniors.
If constipation continues to be a problem, it can lead to abdominal discomfort as well as other conditions, such as diverticulitis, which is caused by repeated attempts to pass stool.
Luckily, there are a lot of nourishments you can consume to both avert and cure constipation, as well as ameliorate your lifestyle.
33 Foods To Relieve Constipation
1. Apples
Apples contain plenty of fiber, which remains undigested as it traverses through your intestines and helps ensure the regularity of your bowel movement. Pectin, a soluble fiber, is contained in apples which have purgative results. Pectin has a beneficial effect on colon transit time; it can help alleviate constipation and promotes healthy digestion.
Apple cider vinegar is thought to be a successful remedy for constipation. No scientific studies have been done yet, though some sources say it can have a laxative effect.
Apple juice may also help with chronic constipation. The fructans in it are resilient to chemical breakdown and will not alter sensory perceptions, aiding in relieving constipation.
2. Hot Beverages
High temperatures in drinks have been associated with the stimulation of digestion and the relief of constipation. Studies have shown that drinking hot water can have beneficial effects on digestion.
3. Apricots
It was observed that the consumption of apricots, particularly those of the Japanese variety, resulted in a more frequent bowel movement and a strengthening of the contractions of the large intestine. These effects were observed in trials conducted on animals.
4. Blueberries
Blueberries have just as much dietary fiber as other fruits, which helps alleviate the symptoms of constipation and encourages the passing of bowel movements. Make sure you stay away from canned blueberries since these often have sugar added to them, resulting in fewer nutrients.
Blueberries are known to aid in keeping a healthy digestive system due to their low-FODMAP content, which can be helpful in lessening the effects of irritable bowel syndrome and constipation.
5. Brussels Sprouts
These miniature cabbages are high in fiber, which may aid in making stools bulkier and hasten bowel movements, potentially reducing constipation. If you’re not accustomed to eating a lot of fiber, begin by taking in small amounts so that the dietary fiber in the sprouts will not remain undigested in the small intestine and cause bloating.
6. Chia Seeds
Chia seeds are packed full of fiber, as well as healthy fats, and they are known to help absorb liquid. They may help treat constipation. These items consist of indigestible fiber that forms a thick liquid when mixed with liquid. This gel increases the size of your stool, which helps with regularity. Consume around 20g of chia seeds on a daily basis, which is roughly equal to 1.5 tablespoons. It is better to soak the seeds before eating them, which can make them easier to digest.
7. Grapes
Grapes contain a high amount of fiber and can aid in relieving constipation. Eating only 10 grapes will give you approximately 2.6 grams of fiber. This may potentially help with your regularity issues.
8. Grapefruit
The fruit appears to have a mild laxative effect which could assist in relieving constipation and encouraging bowels to move. Even without the center of the fruit present, this seems to be the case. One serving of grapefruit, which is 154 grams, has approximately 2.3 grams of fiber.
Be aware that grapefruit juice could interfere with specific medications. Therefore, it is advised that you speak to your doctor if you are taking any other medicines.
9. Kombucha
Kombucha is a type of tea, either black or green and typically sweetened, which is typically drunk for its health benefits. Kombucha tea that has gone through the fermentation process has organic acids, which are known to be helpful in addressing constipation.
10. Kiwis
A single medium-sized kiwi contains around 2 grams of fiber, which consists of both soluble and insoluble components. This fiber in the fruit can help relieve constipation.
11. Lemon Water
Water is a natural lubricant that softens the stool. Once consumed, lemons produce an effect that helps to balance the internal environment of the body and could possibly stimulate the digestive system. The two may make a powerful remedy for constipation. You can drink warm lemon water before bedtime. This may assist in loosening fecal matter during sleep. Be sure to rinse your mouth very thoroughly with water prior to brushing since the acidity of the lemon can damage the enamel of your teeth.
12. Mangoes
Mangoes are comparable to other fruits in that they contain a lot of dietary fiber and can assist in battling constipation. The potential effectiveness of the phytochemicals found in the mango’s flesh is remarkable; they can support digestive well-being and encourage regular defecation. Plants contain components that are beneficial for microbial populations in the gut, which aids digestion.
13. Oranges
A single large, ripe orange provides 4 grams of dietary fiber for only 81 calories. In addition, oranges (and other citrus fruits) also have a flavonol named naringenin, and Chinese scientists have reported that this can act as a laxative and promote bowel movements.
14. Oatmeal
Eating oatmeal is an effective way to encourage a bowel movement. A single serving of normal oatmeal has 4 grams of fiber, with two of those grams being insoluble. This can prevent constipation and help you poop.
15. Prunes
Prunes are typically regarded as a natural remedy for constipation, primarily because of two factors. One, they are rich in insoluble fiber. Furthermore, sorbitol, a natural laxative, is found in them as well.
16. Quinoa
It’s fiber, again. Quinoa has twice the amount of fiber as compared to most other grains. Therefore, it can make you go to the bathroom and help relieve your issues with constipation.
17. Raisins
Raisins, as dried fruit, have high levels of fiber, which can alleviate constipation and help create regular bowel movements.
18. Spinach
A single serving of spinach contains 4 grams of fiber, and that is a compelling enough reason for individuals to incorporate it into their diet as a way of preventing constipation. Spinach is noteworthy for its abundance of magnesium, a mineral that facilitates intestinal contractions and drives water into the colon to aid digestion.
19. Yogurt
Some say that although yogurt has probiotics that can help reduce constipation, it can, in fact, be the cause of the issue. Consult with your doctor before consuming yogurt for this reason.
20. Cabbage
Cabbage is super rich in dietary fiber. About 2 grams of fiber are found in a single serving of cabbage. The dietary fiber in this vegetable may help decrease constipation problems and make sure your bowel movements are effortless.
21. Coconut Water
Coconut water can do remarkable things for your intestines due to the fact that it is one of the most excellent natural laxatives. This beverage can provide the body with an additional source of moisture and, due to its high electrolyte content, can help to alleviate constipation issues.
22. Corn
Corn is an excellent provider of insoluble fiber, a kind of fiber that your body is unable to break down. This fiber acts like a cleaning brush, eliminating waste from the colon. This can make you poop.
23. Legumes
Legumes, including beans, dried peas, and lentils, are full of fiber. A single serving of cooked lentils offers over half of the suggested daily intake of dietary fiber, which is between 25 and 30 grams, with a total of 16 grams.
Legumes such as lentils, split peas, garbanzo beans, black beans, and kidney beans are all exceptional sources of fiber. There are also many other types of legumes that can provide fiber.
Fiber can do more for your body than just help your digestive system; a fiber-filled diet has been linked to a decrease in the threat of heart disease.
24. Raspberries
Raspberries are among the fruits that are highest in dietary fiber, with an astonishing eight grams of fiber per cup. Raspberries have a lot of fiber due to the presence of tiny seeds on their skin. Fiber is found at high levels in other types of berry-like fruits which have seeds, including blackberries and strawberries.
Include raspberries in your morning cereal, put them on your yogurt for some extra flavor, or just have them as a snack to help with digestive issues.
25. Almonds
Nuts contain high amounts of fiber that can help alleviate constipation, as well as serve as a good source of protein and beneficial fats.
Almonds can be a great go-to snack when you’re on the move or if you’re spending time outdoors. Roughly a handful of almonds give you three grams of fiber and beneficial monounsaturated fats, which are beneficial for heart health.
A recent study found that consuming 40 grams, which is equivalent to around 1.5 ounces, of uncooked almonds in the diet of those suffering from constipation for a period of four weeks notably relieved the severity of the condition and also raised their overall quality of life.
26. Avocado
Despite its outward appearance, one large avocado possesses 13 grams of dietary fiber.
Avocados can aid with relief from constipation, as well as provide more consistent bowels, while also diminishing the risk of heart-related health issues due to their healthy fat content.
Eating foods rich in unsaturated fats (not saturated fats) may help alleviate the effects of constipation since these kinds of fats provide lubrication in the digestive system. Therefore, avocados are a beneficial food source that provides plenty of dietary fiber and healthy fats.
27. Citrus fruits
Consuming foods that are rich in iron is essential to hopefully ward off the use of iron supplements, which can come with the side effect of constipation, that is utilized to counteract and protect against anemia.
Citrus fruits have an abundance of vitamin C, which is beneficial for your body since it can help the absorption of iron and stop anemia from occurring.
Citrus fruits, such as oranges and grapefruit, contain a decent amount of iron, producing nearly 10% of the daily recommended amount with a single small orange.
28. Pears
A single medium-sized pear supplies 6 grams of fiber, a little less than one-fourth of the advised daily intake.
Fiber serves as a food source for the advantageous microorganisms in your digestive system. Staying on top of your gut bacteria can keep your digestive system in good condition.
If there is an unequal distribution of beneficial germs, you might suffer from signs such as queasiness, an upset stomach, swelling, irregularity and bowel issues.
29. Brown rice
Whole-wheat bread contains more fiber than white bread, and similarly, brown rice is higher in fiber than white rice. Brown rice that has been cooked can give you 3.5 grams of dietary fiber per cup.
Brown rice can provide your body with magnesium, a nutrient that helps bring water into your bowels and avoids irregularity.
Most of the dietary fiber is located in the husks of the rice kernels, so brown rice is a significantly better option for treating constipation than white rice. It is suggested that white rice and other low-fiber items be consumed to decelerate the movement of the stomach and reduce loose bowels, which demonstrates the effect fiber in food has.
30. Artichokes
An artichoke of average size includes seven grams of fiber, surpassing the desired amount for a single day. Artichoke hearts make a tasty topping for pizzas, or you can add them to salads for a delicious addition. Another way to enjoy them is to dip the leaves in melted butter, creating a delectable treat.
Artichokes contain a significant amount of magnesium, which is beneficial for relaxing muscles. When the muscles of the intestines are not tensed up, it may improve the movement of food through the digestive system and alleviate the problem of being unable to go to the bathroom.
31. Sweet potatoes
Sweet potatoes have the capacity to work as a natural laxative on account of their rich water and fiber content, which encourages normal digestion.
Fiber, as well as advantageous minerals such as vitamin C, beta carotene, and vitamin B6 can all be found in abundance in them. A single medium sweet potato offers four grams of dietary fiber, which is approximately one-sixth of your daily suggested intake.
32. Whole wheat bread
The hard exterior part of a wheat kernel is referred to as the bran, which is packed with both fiber and a selection of minerals. The essence is the essence and consists of beneficial fats, vitamins, and minerals. The endosperm is situated in the center and is made up primarily of carbohydrates, with a trace amount of protein.
When wheat is processed, the wheat bran and wheat germ are taken away, resulting in grain with little fiber and few nutrients. Conversely, whole wheat bread with the bran and wheat germ intact has more fiber than unrefined grains, which have had those parts removed.
When selecting whole wheat bread, opt for varieties that offer a minimum of three grams of fiber per portion.
33. Psyllium husk
Psyllium husk is a popular ingredient in fiber supplements. Psyllium is a form of dietary fiber produced from the seeds of the Plantago ovata plant, which provides an exceptional amount of dietary fiber.
Psyllium husk is commonly employed as a purgative to assist in alleviating and warding off constipation. This laxative works by forming a larger mass of stool due to absorbing fluids in the intestines. When your stools are of a larger size, your intestines will shrink in order to assist you in having a bowel movement.
Long-term use of stimulant laxatives can be dangerous. Psyllium husk can be used as a mild laxative, and it has none of the potential side effects associated with stronger varieties of this medication.
Conclusion
Foods that are rich in both soluble and insoluble fibers are beneficial for relief from constipation. If you’re upping your dietary fiber consumption in a bid to fight off constipation, make sure to consume sufficient amounts of fluids so you can acquire the most gain.
Eating items that stimulate bowel movements is an effective approach to coping with constipation. Some foods that can help with constipation include apples, grapes, blueberries, Brussel sprouts, chia seeds, lemon water, oatmeal, spinach, yogurt, and corn. This food contains a lot of fiber, which is known to be helpful in relieving constipation. Drinking lots of water, getting regular exercise, and having a nutritious diet are all important in order to reduce constipation and encourage good well-being.
If you have ongoing constipation even after consuming a high-fiber diet and trying alternative lifestyle changes, you should talk to your doctor.
