Good Foods to Relieve Constipation

A diet that’s too low in fiber may be to blame for your sluggish digestive tract. Add these delicious high-fiber foods to your diet — and get going again.

By Beth W. OrensteinMedically Reviewed by Kelly Kennedy, RDN

Reviewed: November 2, 2017

Medically Reviewed

Shutterstock (3)

Chances are you’ve experienced constipation at one point or another. If the problem is more than occasional or includes severe pain or bleeding, it’s important to check in with your doctor, as these symptoms can be a sign of a more serious digestive disorder. But in most cases, constipation is just a sign that your diet needs more fiber and likely fluid as well.

According to the National Academies of Sciences, Engineering, and Medicine recommended dietary allowances, women ages 31 to 50 should aim to eat at least 25 grams (g) of fiber daily, while men in that age range should eat about 38 g. And as we grow older, our fiber requirements drop: Women 51 and older need about 21 g daily, while men should get at least 30 g of fiber. Getting adequate fiber has longed been known to play an important role in maintaining weight and helping prevent obesity. And a growing body of research, such as that discussed in a review published in January 2013 in Advances in Nutrition, suggests dietary fiber plays a key role in maintaining a healthy gut microbiome, which affects several other aspects of our health.

If you need to increase your fiber, add it to your diet gradually to avoid bloating. You don’t want to suddenly go from eating 10 g of fiber a day to 25 g, says Charlene Prather, MD, MPH, a professor of internal medicine in the division of gastroenterology and hepatology at the Saint Louis University School of Medicine in St. Louis. Also, when adding more fiber-filled foods to your diet, be sure to drink plenty of fluids to help the fiber flow properly through your digestive tract.

All products and services featured in this article are selected by Everyday Health’s commerce team and chosen for their potential to inspire and enable your wellness. Everyday Health may earn an affiliate commission if you purchase a featured product or service.

19

Pick Berries for a Sweet Treat

Shutterstock

For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. “All are examples of fruits that have a good amount of fiber,” Dr. Prather says. A cup of fresh strawberries provides 3 g of fiber, while the same size serving of blackberries will provide 7.6 g, and raspberries 8 g. Berries are low in calories, so you can eat a big bowl of plain berries with low-fat whipped cream as dessert, toss them on your breakfast cereal, or mix them into pancakes.

20

Pop Some Air-Popped Popcorn

Shutterstock

“Popcorn is a great low-calorie way to get more fiber in your diet,” Prather says. But if you pile on the salt and butter, you could undo some of its benefits. Go for air-popped popcorn or a healthy variety of microwave popcorn. Popcorn is a whole grain, and increasing the whole grains in your diet is an effective constipation remedy.

Ancient Heirloom Popcorn, $4.49, Thrivemarket.com

Aicok Popcorn Maker, $25.51, Amazon.com

21

Try Beans for a Big Fiber Boost

Shutterstock

Cup for cup, beans and lentils provide twice as much fiber as most vegetables. A ½ cup serving of navy beans will provide 9.5 g of fiber, while a similar size serving of pinto beans provides 7.7 g. Lima, great northern, and kidney beans have a little less, but still pack a whopping 4.5 g or more of fiber per ½ cup. Beans are incredibly versatile, and can be tossed into salads, soups, casseroles, or pasta dishes.

Organic Dried Pinto Beans, $2.99, Thrivemarket.com

22

Snack on Dried Fruit

Nataliya Arzamasova/Shutterstock

Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as constipation relief.

“Prunes, in particular, are great because they not only are high in fiber, they also contain sorbitol, which is a natural laxative,” Prather says. Like fiber, sorbitol is a type of carbohydrate and has a molecular structure similar to sugar.

Since fiber isn’t digested, it retains water as it passes through your gut. This water softens your stool, helping to relieve constipation. Just remember that dried fruits are also packed with calories and may contain added sugar, so if you’re watching your waistline, be sure to keep an eye on your portions and choose varieties without added sugar.

Organic Prunes, $6.99, Thrivemarket.com

23

Switch to Whole-Grain Bread

Ina Peters/Stocksy

If you want to keep constipation at bay, the bread you eat should be made from 100 percent whole grains. Whole-grain breads are low in fat and high in dietary fiber and complex carbohydrates. Check the label before buying: The first ingredient should say “whole” before the type of grain, such as “whole-wheat flour.” Don’t be fooled by “seven-grain” and “multigrain” breads, which are made from enriched flour. These products may contain several different grains, but there’s no guarantee that any of them are whole grains. Look for bread that contains at least 3 g of fiber per slice. Prather’s tip: Diet breads are often higher in fiber. “Bakers make diet bread light by putting more fiber in them,” she explains.

Peter Reinhart’s Whole Grain Breads: New Techniques, Extraordinary Flavor, $26.32, Amazon.com

24

Start Your Day With a High-Fiber Cereal

Shutterstock

Years ago, high-fiber breakfast cereals tasted like cardboard, but not anymore. “There are so many wonderful high-fiber cereals now,” Prather says. Choose a cereal that has at least 6 g of fiber per serving. Or, if your favorite cereal doesn’t have a lot of fiber, add your own by sprinkling a few tablespoons of wheat bran, chia seeds, or ground flaxseed on top.

Qi’a Superflakes – Cocoa Coconut, $4.19, Thrivemarket.com

25

Bring on the Broccoli

Ekaterina Kondratova/Shutterstock

Like beans, broccoli is a superstar source of fiber. It’s also low in calories and a great source of nutrients. For the best fiber bang for your buck, eat your broccoli raw, because cooking it can reduce its fiber content. But if you prefer it cooked, try steaming, broiling, or baking your broccoli to avoid extra calories. You can toss it with a small amount of olive oil, salt, and pepper for additional flavor.

26

Eat More Plums, Pears, and Apples

Thinkstock

Constipation can make you feel bloated, and eating more fruit can be a constipation remedy because it, too, is high in dietary fiber. Plums, pears, and apples are good choices because much of their fiber can be found in their edible skins — and they’re also high in pectin, a naturally occurring fiber. Both an unpeeled small pear and a medium apple with skin contain 4.4 g of fiber each.

27

Surround Yourself With Nuts

Agnes Kantaruk/Shutterstock

Nuts are yet another fiber powerhouse. Among the best are almonds, pecans, and walnuts. A 1-ounce serving of almonds provides 3.5 g of fiber, while a similar size serving of pistachios will provide 2. 9 g of fiber, and pecans 2.7 g. Just be sure to watch how many you eat, because nuts are calorie-dense. Prather offers this trick for gauging how much to eat: Cup your hand and fill only the palm part.

Organic Raw Almonds, $14.99, Thrivemarket.com

28

Get the Skinny on Baked Potatoes

Olga Miltsova/iStock.com

Good news, potato lovers: One medium baked potato, with skin, has 3.8 g of fiber. Even better, a baked sweet potato with skin provides 4.8 g of fiber. Boiling and mashing potatoes — with the skin — is another good way to serve them. You can skip the french fries, as they are high in unhealthy saturated fat. Instead, cut potatoes in the shape of fries, spray them with a little olive oil, sprinkle with your favorite seasonings, and bake in the oven until crisp. They’ll taste like french fries without the added calories and unhealthy fat.

French Fry Cutter, $28.88, Amazon.com

Apricot : Benefits, Precautions and Dosage

Benefits

Precautions

Recommended dosage

How to use

Benefits

Recommended dosage

How to use

Have issue with the content?

Report Problem

Apricot

Apricot is a yellowish-orange fleshy fruit with a slight tinge of red on one side. It has a thin outer skin and can be eaten without peeling. It is a rich source of vitamin A, vitamin C and potassium.
Apricot is useful for the management of constipation as it adds bulk to the food and improves bowel movements due to its laxative property. It also improves gut health and helps in managing digestion-related issues. It might also help in managing anaemia due to its high iron content. Apricots, being rich in vitamin A, helps to improve eye health and promotes healthy bone formation due to calcium present in it. Being full of minerals, it also helps to maintain electrolyte balance in the body. Apricot might help manage asthma by preventing damage to the respiratory cells caused by free radicals due to its antioxidant properties.
Apricot oil can be applied on the skin to delay the signs of aging due to its antioxidant property. Apricot is also used as an ingredient in various cosmetic products such as face wash and scrub. Scrubbing your face with Apricot face scrub may help you to get rid of blackheads.
Apricots are safe to be eaten in food quantities however excessive consumption may lead to bloating and abdominal pain[1][2].

Prunus armeniaca, Urumana, Zardalu, Malhoi, Khubani fal, Jardalu, Khubani, Jardaloo, Khubani badam, Apricot pandlu, Khurmani

Plant Based

Benefits of Apricot

What are the benefits of Apricot for Constipation?

Apricot might be beneficial in the management of constipation. Apricot increases the contraction of the colon and helps in easy expulsion of stool. Thus, Apricot can be used as a laxative[3][5].

Constipation is caused due to an aggravated Vata dosha. This can be due to the frequent consumption of junk food, excess intake of coffee or tea, sleeping late at night, stress and depression. All these factors aggravate Vata in the large intestine and cause constipation. Eating Apricot helps to control constipation because of its Rechana (laxative) properties which increases bowel movements and clean the digestive tract.
Tips:
1. Take 4-5 Apricots in a day to control constipation.
2. Apricot can be eaten raw as well as in dried form.

How effective is Apricot?

Asthma, Bleeding, Constipation, Cough, Eye infection, Infertility

FAQs about Apricot benefits

Can Apricot be used for gastric ulcers?

Can Apricots be used to treat anaemia?

Do Apricots promote eye health?

Do Apricot promote gut health?

Do Apricots protect the liver?

Q. Can Apricot be used in Asthma?

Precautions when using Apricot

It is safe to take Apricot in food amounts. However, it is advised to consult your doctor before taking Apricot supplements during breast-feeding[3].

It is safe to take Apricot in food amounts. However, it is advised to consult your doctor before taking Apricot supplements during pregnancy[3].

FAQs about Apricot precautions

What happens if you eat too many dried Apricots?

Are Apricot seeds poisonous?

Can we eat Apricot during pregnancy?

• Apricot Capsule – 1-2 capsule twice a day.

1. Apricot Raw Fruit
Eat ripe Apricot preferably in the breakfast or in the afternoon.

Benefits of Apricot

FAQs about Apricot benefits

Is Apricot good for the skin?

Is Apricot good for hair?

• Apricot Oil – 1-2 drops or as per your requirement.

1. Apricot Oil
a. Take 1-2 drops of Apricot oil.
b. Add coconut oil to it.
c. Gently massage on the face before going to sleep.
d. Use this remedy 2-3 times a day to control aging.

2. Apricot Powder facepack
a. Take ½ -1 teaspoon of Apricot powder.
b. Add rose water to it.
c. Apply evenly on the face and neck.
d. Let it sit for 4-5 minutes.
e. Wash thoroughly with tap water.

3. Apricot Scrub
a. Take 2 teaspoons of powdered Apricot kernels and 1 tablespoon of yogurt.
b. Mix them and apply this on your face.
c. Gently scrub with the tip of your fingers.
d. Leave it for 10 to 15 minutes until the paste dries.
e. Wipe it with a wet tissue.
f. Repeat this once a week to get rid of dark spots and blackheads.

Q. Can you eat Apricot skin?

Apricots can be eaten along with the skin. But the skin needs to be removed if you are using Apricots to make bakery items. This is because the skin can change the texture and appearance of the final product.

Q. How much Apricot can you eat in a day?

1 cup of sliced Apricots (approximately 4½ fruits) gives you an average of 85 calories and 3.5 grams of fiber.

Q. How many calories are there in Apricot?

There are approximately 17 calories in one Apricot.

Q. What happens if you eat too many dried Apricots?

If you eat too many dried Apricots, it may cause gas, abdominal cramping, bloating or diarrhea. This is due to its Rechana (laxative) property.

Q. Are Apricot seeds poisonous?

Studies show that consuming Apricot seeds might cause cyanide poisoning. The symptoms might be a sudden drop in blood pressure or even coma in some cases. So it is advisable to be cautious especially if children are consuming Apricots[6].

Q. Can Apricot be used for gastric ulcers?

Yes, Apricots can be used for gastric ulcers. Amygdalin in Apricot helps in the formation of gastric mucosa. It promotes the secretion of mucin from goblet cells[7].

Q. Can we eat Apricot during pregnancy?

No, Apricots are not recommended in pregnant or breast-feeding women because it contains certain constituents(amygdalin) which may cause certain birth defects in infants[13].

Q. Can Apricots be used to treat anaemia?

Enough scientific evidence is not available to support the role of Apricots in the management of anaemia.

Q. Do Apricots promote eye health?

Yes, Apricots promote eye health and manage eye problems such as dry eye. It contains a certain constituent(amygdalin) which increases the secretion of tear fluid and mucin. This helps to relieve the symptoms of dry eye. Apricots are also rich in Vitamins which improves eye healthy[7].

Q. Do Apricot promote gut health?

Yes, Apricot promote gut health because of their high fibre content. It promotes easy passage of stools and improves digestion. It has anti-inflammatory and antioxidant properties which reduces inflammation and prevent cell damage caused by free radicals. and helps in the management of problems such as gastric ulcers, gastritis, and colitis.[7][8][9].

Yes, Apricots promote healthy gut function because it has Ushna(hot) property. It increases the digestive fire and helps to improve digestion.

Q. Do Apricots protect the liver?

Yes, Apricot consumption provides protection to the liver. It contains a high amount of dietary fibres which helps to reduce the levels of bad cholesterol (LDL) and prevents the accumulation of fat in the liver tissues. It also contains antioxidants which protect the liver cells against free radical damage and shows hepatoprotective activity[9][14].

Yes, Apricots protect the liver by increasing digestive fire due to its Ushna(hot) property. It helps to improve the digestion and promotes healthy liver functions.

Q. Q. Can Apricot be used in Asthma?

Yes, Apricots are considered to be beneficial in Asthma due to the presence of antioxidants(such as Lycopene and carotenoids). It fights against free radicals and prevents cell damage. Thus, it protects the respiratory pathways and manages symptoms of asthma by reducing the inflammation and [11].

Yes, Apricot can be used in asthma as it helps to reduce the symptoms of asthma due to its Kapha balancing property. Apricot also have Ushna(hot) nature that removes excessive sputum from the lungs and gives relief in breathlessness.

Q. Are Apricots good for bones?

Yes, Apricots are considered to be good for bones due to the presence of potassium that helps to improve bone health. It is also rich in calcium, boron, copper, magnesium which helps to manage the density and quality of bone[12].

Q. Does Apricot help to maintain electrolyte balance?

Yes, Apricot might help to maintain electrolyte balance in the body due to the presence of essential minerals such as potassium, magnesium, sodium, chlorine[10].

Q. Can Apricot oil make your hair frizzy?

No, Apricot oil helps reduce frizziness in hair. It has an excellent moisturizing effect due to its Snigdha (oily) property. It also stimulates hair growth and strengthens the roots of hair.

Q. Is Apricot good for the skin?

Yes, Apricot is useful to manage skin problems. Apricot can be used in the form of a paste or Apricot oil can also be applied to the skin. Apricot oil helps to reduce dryness and calm the irritated skin. This is due to its Ropan (healing ) nature.

Q. Is Apricot good for hair?


Apricot oil helps maintain healthy hair and prevent hair fall. This is because hair fall is mainly due to an aggravated Vata dosha. Apricot acts on hair fall by balancing Vata dosha. It also promotes hair growth and removes excessive dryness because of its Snigdha (oily) property.

References

1. Raj V, Jain A, Chaudhary J.Prunus Armeniaca (Apricot): An Overview.Journal of Pharmacy Research. 2012;5(8):3964-3966.

2. Yılmaz I.The Biological and Pharmacological Importance of Apricot.SOJ Pharmacy & Pharmaceutical Sciences.2018;5(1):1-4.

3. WebMD.Apricot: Uses, Side effects, Doses, Interactions [Internet].Atlanta [last updated in 2016].

4. Akyildiz BN, Kurtoğlu S, Kondolot M,et.al.Cyanide poisoning caused by ingestion of apricot seeds.Ann Trop Paediatr. 2010;30(1):39-43.

5. Yang XJ, Zhang M, Zhu HM, et al. Epidemiological study: Correlation between diet habits and
   constipation among elderly in Beijing region. World J Gastroenterol.2016;22(39):8806-8811.

6. Yigit D, Yigit N, Mavi A. Antioxidant and antimicrobial activities of bitter and sweet apricot (Prunus armeniaca L.) kernels. Braz J Med Biol Res.2009;42(4):346-352.

7. Kim CS, Jo K, Lee IS, et al. Topical application of Apricot kernel extract improves dry eye symptoms in a unilateral exorbital lacrimal gland excision mouse. Nutrients.2016;8,750.

8. Kim CS, Jo K, Lee IS, Kim J. Topical Application of Apricot Kernel Extract Improves Dry Eye Symptoms in a Unilateral Exorbital Lacrimal Gland Excision Mouse. Nutrients. 2016;8(11):1-10.

9. Minaiyan M, Ghannadi A, Asadi M, Etemad M, Mahzouni P. Anti-inflammatory effect of Prunus armeniaca L. (Apricot) extracts ameliorates TNBS-induced ulcerative colitis in rats. Res Pharm Sci. 2014;9(4):225-31.

10. Fatima T et al. Nutritional and health benefits of apricots. International Journal of Unani and Integrative Medicine. 2018; 2(2): 05-09.

11. Al-Bachir et al.Trace Elements Measurement In Apricot (Prunus Armeniaca.) Seeds By Neutron Activation Analysis. Journal of Biotechnology and Biomedical Science.2018;1(3):1-12.

12. Hosseini B, Berthon BS, Wark P, Wood LG. Effects of Fruit and Vegetable Consumption on Risk of Asthma, Wheezing and Immune Responses: A Systematic Review and Meta-Analysis. Nutrients. 2017 Mar 29;9(4):2-26.

13. Higgs J, Derbyshire E, Styles K. Nutrition and osteoporosis prevention for the orthopaedic surgeon: A wholefoods approach. EFORT Open Rev. 2017;2(6):300-308.

14. Jain A, Chaudhary J, Raj V. Prunus Armeniaca (Apricot): An Overview. Journal of Pharmacy Research.2012;5(8):3964-3966.

15. Raj V, Mishra A, Mishra A, et al.Hepatoprotective effect of Prunus armeniaca L. (Apricot) leaf extracts on Paracetamol induced liver damage in Wistar rats. Pharmacognosy Journal. 2016;8: 154-158.

The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional.

CONSULT A DOCTOR ONLINE

What foods will save you from constipation | Healthy life | Health

29.10.2009 00:05

AiF Health

Approximate reading time: 1 minute

16803

“AiF. Health” № 44. The swine flu vaccine will not protect against seasonal flu 29/10/2009

Many struggle with this delicate problem with a laxative tablet. However, this is not always justified. Some laxatives lead to the fact that over time the body gets so used to them that it cannot do without another pill. In addition, strong laxatives disrupt the composition of the intestinal microflora, which means that they lead to a decrease in immunity and additional problems with digestion. Therefore, it makes sense to turn to natural laxatives.

First of all, it’s fruit. They have a lot of fiber, which enhances intestinal motility and allows the body to quickly get rid of everything unnecessary. Among such assistants to our digestion are prunes, apples, and grapes. But still, apricot is considered the best “cure” for constipation. It not only helps to improve digestion and stool, but at the same time prevents the body from poisoning the body with accumulated toxins. So, it fights against such unpleasant consequences of constipation as a bad complexion, inflammation on the skin, acne.

And don’t be upset because the apricot season is not long, because this fruit retains all its useful properties during drying, and dried apricots can successfully replace fresh fruits.

In case of chronic constipation, the following recipe is recommended: pass 400 g of dried apricots and pitted prunes through a meat grinder. Add 200 g of natural honey to this mass and mix well. Honey must be liquid. Directions for use: Take 1 teaspoon at dinner with warm water.

Other products for constipation →

constipation therapeutic diet healthy products

Next article

You may also be interested in

• How to prepare the body for the New Year’s feast? Recipes for miracle decoctions, tinctures and hangover cures

• Oatmeal for good digestion

• Who benefits from fiber and why?

• Pediatrician’s advice: Follow 5 basic rules that will save your child from dysbacteriosis

• Difficult fruit. Nutritionist – about how to eat pears correctly

Media news2

Dried apricots for constipation, dried apricots against constipation

Wardrobe

Dried apricots for constipation: useful properties of dried apricots

The range of positive effects of dried apricots on the human body is quite wide.

1. Dried apricots contain 37% dietary fiber. Once in the intestines, the fibers “swell” and then act like a brush. Therefore, dried apricots have long been considered a natural mild laxative.
2. 100 g of dried apricots contain 1162 mg of potassium. More powerful support for the cardiovascular and nervous system in the winter cannot be found.
3. 29% of 100 g of raw material is vitamin E. Vitamins of this group normalize blood pressure, gonadal function, maintain muscle performance and fight anemia.
4. 100 g of dried apricots contain 0.34 mg of copper. Copper is necessary for building proteins, takes part in hematopoiesis and collagen synthesis.
5. 20% of 100 g of dried apricots is vitamin A – a guarantee of sharp vision and good metabolism.

Dried apricots help with constipation without medication

Photo

Getty

How much dried apricots should be consumed to improve the functioning of the digestive organs?

Dried apricots against constipation: recipes for use

To enhance the positive effect of dried apricots on intestinal motility, its action is reinforced with other dried fruits.

1. Pass 300 g of dried apricots, prunes and figs through a meat grinder. Mix dried fruits with 100 g of liquid honey. There is a tablespoon of gruel 30-40 minutes before the main meal, while drinking a glass of boiled water. If you drink a glass of kefir at night, bowel movements will definitely follow in the morning.