What foods can help alleviate constipation. How does fiber content in fruits impact bowel movements. Which vegetables are most effective for improving digestive regularity. Why are prunes considered a natural laxative. How do apples and pears contribute to better gut health.

Understanding Constipation: Causes and Symptoms

Constipation is a common digestive issue affecting approximately 14% of people at some point in their lives. It’s characterized by infrequent bowel movements, typically fewer than three times per week, accompanied by straining, hard stools, and a feeling of incomplete evacuation. The severity and frequency of symptoms can vary greatly among individuals, with some experiencing occasional bouts while others struggle with chronic constipation.

What causes constipation? The primary culprit is often slow food movement through the digestive system, which can be attributed to various factors:

• Dehydration
• Poor diet lacking in fiber
• Certain medications
• Underlying illnesses
• Neurological disorders
• Mental health conditions

Is diet a significant factor in managing constipation? Absolutely. Consuming specific foods can help alleviate constipation by adding bulk to stools, softening them, decreasing gut transit time, and increasing stool frequency. Let’s explore some of the most effective dietary choices for combating constipation.

Prunes: Nature’s Laxative Powerhouse

Why are prunes often recommended for constipation relief? Prunes, or dried plums, are renowned for their natural laxative properties. A quarter-cup serving (40 grams) of prunes provides nearly 3 grams of fiber, which is 12% of the American Heart Association’s Reference Daily Intake (RDI).

How do prunes work to alleviate constipation? They employ multiple mechanisms:

1. Insoluble fiber (cellulose) increases water content in stools, adding bulk.
2. Soluble fiber ferments in the colon, producing short-chain fatty acids that increase stool weight.
3. Sorbitol, a sugar alcohol in prunes, creates a mild laxative effect by pulling water into the colon.
4. Phenolic compounds stimulate beneficial gut bacteria, potentially contributing to the laxative effect.

A study involving 40 individuals with chronic constipation found that consuming 100 grams of prunes daily significantly improved stool frequency and consistency compared to psyllium fiber treatment. Prunes can be enjoyed on their own or incorporated into various dishes, making them a versatile addition to a constipation-fighting diet.

Apples: Fiber-Rich Fruit for Digestive Health

How can apples help combat constipation? Apples are an excellent source of fiber, with a medium-sized apple (about 200 grams) containing 4.8 grams of fiber, representing 19% of the RDI. While most of this is insoluble fiber, apples also contain soluble fiber in the form of pectin.

What makes pectin particularly beneficial for digestive health? Pectin is rapidly fermented by gut bacteria, producing short-chain fatty acids. These fatty acids draw water into the colon, softening stools and reducing gut transit time. A study of 80 constipated individuals revealed that pectin accelerated stool movement, improved constipation symptoms, and increased beneficial gut bacteria.

Are all apple varieties equally effective? While all apples can help alleviate constipation, Granny Smith apples are known for their particularly high fiber content. Incorporating apples into your diet is simple – enjoy them whole, sliced in salads, or as part of baked goods for a fiber boost that can help regulate your digestive system.

Pears: Sweet Relief for Digestive Discomfort

Why are pears considered an effective natural remedy for constipation? Pears are another fruit rich in fiber, with a medium-sized pear (about 178 grams) providing approximately 5.5 grams of fiber, which is 22% of the RDI. However, their benefits extend beyond just fiber content.

What unique properties do pears possess that aid in constipation relief?

• High fructose content: Some people absorb fructose poorly, leading it to reach the colon where it draws in water, stimulating bowel movements.
• Sorbitol: This sugar alcohol acts as a natural laxative by bringing water into the intestines.

How can pears be incorporated into a constipation-fighting diet? Pears are versatile fruits that can be enjoyed raw, cooked, paired with cheese, added to salads, or included in both savory and sweet dishes. Their natural sweetness and high water content make them an appealing and hydrating snack that can help promote regular bowel movements.

Kiwi: Small Fruit with Big Digestive Benefits

Can kiwi fruit significantly impact digestive health? Despite its small size, kiwi packs a powerful punch when it comes to constipation relief. A single kiwi (about 75 grams) contains approximately 2.3 grams of fiber, which is 9% of the RDI.

What scientific evidence supports kiwi’s effectiveness in treating constipation? Several studies have demonstrated kiwi’s positive impact on digestive health:

1. A 28-day study found that a kiwi-derived supplement led to significant increases in daily bowel movements compared to a control group.
2. Another study revealed that consuming two kiwis daily for two weeks was associated with improved bowel function in adults.

How does kiwi compare to other natural laxatives? While prunes are often considered the go-to fruit for constipation relief, kiwis offer a fresh alternative with additional nutritional benefits. Their high vitamin C content and unique enzyme profile may contribute to their effectiveness in promoting digestive health.

Leafy Greens: Nutrient-Dense Digestive Aids

Why are leafy greens crucial for maintaining digestive health? Leafy green vegetables such as spinach, kale, and collard greens are not only packed with vitamins and minerals but also provide significant amounts of insoluble fiber. This type of fiber adds bulk to stools and helps food move through the digestive tract more quickly.

How much fiber do leafy greens provide? The fiber content can vary, but as an example, one cup of cooked spinach (180 grams) contains about 4 grams of fiber, which is 16% of the RDI. Kale and collard greens offer similar fiber benefits.

Are there additional benefits to consuming leafy greens for digestive health? Yes, leafy greens are also rich in magnesium, a mineral that helps to draw water into the intestines, softening stools and making them easier to pass. Furthermore, the high water content of many leafy greens can contribute to overall hydration, which is essential for preventing constipation.

Chia Seeds and Flaxseeds: Tiny Seeds with Mighty Effects

How can small seeds like chia and flax contribute to constipation relief? Both chia seeds and flaxseeds are excellent sources of soluble and insoluble fiber, making them powerful allies in the fight against constipation. When exposed to water, these seeds form a gel-like substance that can help soften stools and promote regular bowel movements.

What are the specific fiber contents of these seeds?

• Chia seeds: 1 ounce (28 grams) contains about 10.6 grams of fiber, which is 42% of the RDI.
• Flaxseeds: 1 ounce (28 grams) provides approximately 7.8 grams of fiber, or 31% of the RDI.

How can chia seeds and flaxseeds be incorporated into the diet? These versatile seeds can be sprinkled on yogurt, added to smoothies, mixed into baked goods, or used as an egg substitute in vegan recipes. For maximum benefit, it’s recommended to grind flaxseeds before consumption to improve nutrient absorption.

Whole Grains: Fiber-Rich Foundations for Digestive Health

Why are whole grains essential for maintaining regular bowel movements? Whole grains are rich in insoluble fiber, which adds bulk to stools and helps move them through the digestive tract more efficiently. Unlike refined grains, whole grains retain their bran and germ layers, where most of the fiber is concentrated.

Which whole grains are particularly effective for constipation relief?

1. Oats: A cup of cooked oatmeal (234 grams) provides about 4 grams of fiber.
2. Brown rice: A cup of cooked brown rice (195 grams) contains approximately 3.5 grams of fiber.
3. Quinoa: A cup of cooked quinoa (185 grams) offers about 5.2 grams of fiber.
4. Barley: A cup of cooked barley (157 grams) provides around 6 grams of fiber.

How can whole grains be easily incorporated into daily meals? Swap refined grains for whole grain alternatives in your regular dishes. Use brown rice instead of white, choose whole wheat bread and pasta, and experiment with ancient grains like quinoa and barley in salads and side dishes.

By incorporating these fiber-rich foods into your diet, you can significantly improve your digestive health and alleviate constipation symptoms. Remember to increase fiber intake gradually and drink plenty of water to avoid potential digestive discomfort. If constipation persists despite dietary changes, consult a healthcare professional to rule out any underlying conditions.

The 17 Best Foods to Relieve Constipation

Eating certain fruits, vegetables, and seeds can help relieve constipation by adding bulk, softening stool, decreasing gut transit time, and increasing stool frequency.

About 14% of people experience chronic constipation at some point (1).

Symptoms include passing stools less than three times per week, straining, lumpy or hard stools, a sensation of incomplete evacuation, feeling blocked, or being unable to pass a stool.

The type and severity of symptoms can vary from person to person. Some people experience constipation only rarely, while it’s a chronic condition for others.

Constipation has a variety of causes, but it’s often the result of the slow movement of food through the digestive system.

This may be due to dehydration, a poor diet, medications, illness, diseases affecting the nervous system, or mental disorders.

Here are 17 foods that can help relieve constipation and keep you regular.

1. Prunes

Dried plums, known as prunes, are widely used as a natural remedy for constipation.

They contain high amounts of fiber, with nearly 3 grams of fiber per 1/4-cup (40-gram) serving. This is 12% of the American Heart Association’s Reference Daily Intake (RDI) of fiber (2, 3).

The insoluble fiber in prunes, known as cellulose, increases the amount of water in the stool, which can add bulk. Meanwhile, the soluble fiber in prunes is fermented in the colon to produce short-chain fatty acids, which also can increase stool weight (4).

In addition, prunes contain sorbitol. This sugar alcohol is not absorbed well by the body, causing water to be pulled into the colon and leading to a laxative effect in a small number of people (4, 5).

Finally, prunes also contain phenolic compounds that stimulate beneficial gut bacteria. This has been hypothesized to contribute to their laxative effect (4).

One older study in 40 people with chronic constipation found that eating 3. 5 ounces (100 grams) of prunes per day significantly improved stool frequency and consistency compared with treatment with psyllium, a type of dietary fiber (6).

You can enjoy prunes on their own or in salads, cereals, oatmeal, baked goods, smoothies, and savory stews.

Summary

Prunes are high in fiber, sorbitol, and gut-healthy phenolic compounds, all of which can help treat constipation.

2. Apples

Apples are rich in fiber. In fact, one medium apple with the skin on (about 200 grams) contains 4.8 grams of fiber, which is 19% of the RDI (7).

Although most of that fiber is insoluble, apples also contain soluble fiber, which is mostly in the form of a dietary fiber called pectin (8).

In the gut, pectin is rapidly fermented by bacteria to form short-chain fatty acids, which can pull water into the colon, softening the stool and decreasing gut transit time (9, 10).

One study in 80 people with constipation found that pectin accelerated stool movement through the intestines, improved symptoms of constipation, and increased the amount of beneficial bacteria in the gut (11).

Another older animal study found that rats fed a diet of apple fiber had increased stool frequency and weight, despite being given morphine, which causes constipation (12).

Apples are an easy way to boost the fiber content of your diet and alleviate constipation. You can eat them whole on their own or slice them up to add to salads or baked goods. Granny Smith apples have a particularly high fiber content (13).

Summary

Apples contain pectin, a type of soluble fiber that can soften the stool and promote its movement through the digestive tract.

3. Pears

Pears are another fruit rich in fiber, with about 5.5 grams of fiber in a medium-sized fruit (about 178 grams). That’s 22% of the RDI for fiber (14).

Alongside the fiber benefits, pears are particularly high in fructose and sorbitol compared with other fruits (15).

Fructose is a type of sugar that some people absorb poorly. This means that some of it ends up in the colon, where it pulls in water by osmosis, stimulating a bowel movement (16).

Pears also contain the sugar alcohol sorbitol. Like fructose, sorbitol is not well absorbed by the body and acts as a natural laxative by bringing water into the intestines (15).

You can include pears in your diet in a wide variety of ways. Eat them raw or cooked, with cheese, or include them in salads, savory dishes, and baked goods.

Summary

Pears are rich in fiber and contain natural laxatives, such as fructose and sorbitol.

4. Kiwi

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One kiwi (about 75 grams) contains about 2.3 grams of fiber, which is 9% of the RDI (17).

In one study, 19 healthy adults consumed a kiwi-derived supplement for 28 days. Researchers found doing so led to significant increases in the number of daily bowel movements, compared with a control group (18).

Another study found that eating two kiwis daily for 2 weeks was associated with more bowel movements and looser stools in 11 healthy adults (19).

Furthermore, a 2010 study gave 54 people with irritable bowel syndrome two kiwis per day for 4 weeks. At the end of the study, participants reported increased frequencies of bowel movements and faster colonic transit times (20).

It’s not just the fiber in kiwis that’s thought to fight constipation. An enzyme known as actinidin is also hypothesized to be responsible for kiwi’s positive effects on gut motility and bowel habits (21, 22, 23).

Kiwis can be eaten raw. Just peel them or cut them in half and scoop out the green flesh and seeds. They make a great addition to fruit salads and can be added to smoothies for a fiber boost.

Summary

Kiwis are a good source of fiber and contain actinidin, an enzyme that may improve gut motility and reduce constipation.

5. Figs

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Figs are a great way to boost your fiber intake and promote healthy bowel habits.

One medium raw fig (about 50 grams) contains 1. 5 grams of fiber. Moreover, just half a cup (80 grams) of dried figs contains 7.9 grams of fiber, which is almost 32% of the RDI (24, 25).

An older study in dogs investigated the effects of fig paste on constipation over a 3-week period. It found that fig paste increased stool weight and reduced intestinal transit time (26).

Another study in 40 people with constipation found that taking 10.6 ounces (300 grams) of fig paste per day for 16 weeks helped speed colonic transit, improve stool consistency, and alleviate stomach discomfort (27).

Interestingly, figs contain an enzyme called ficin, which is similar to the enzyme actinidin found in kiwis. It’s thought this may contribute to its positive effects on bowel function, alongside its high fiber content (21, 23).

Figs are a delicious snack on their own and also pair well with both sweet and savory dishes. They can be eaten raw, cooked, or dried and go well with cheese and gamey meats, as well as on pizza, in baked goods, and in salads.

Summary

Figs can help increase your intake of fiber and contain ficin, an enzyme that may promote regularity.

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Citrus fruits like oranges, grapefruits, and mandarins are a refreshing snack and good source of fiber.

For example, one orange (about 154 grams) contains 3.7 grams of fiber, which is 15% of the RDI. Meanwhile, one grapefruit (about 308 grams) contains almost 5 grams of fiber, meeting 20% of your daily needs (28, 29).

Citrus fruits are also rich in the soluble fiber pectin, especially their peels. Pectin can accelerate colonic transit time and reduce constipation (11, 30).

In addition, citrus fruits contain a flavanol called naringenin, which may contribute to their positive effects on constipation (31).

Animal studies have shown that naringenin increases fluid secretion into the colon, causing a laxative effect. However, more research in humans is needed (31, 32).

To get the maximum amount of fiber and vitamin C, eat citrus fruits fresh. Oranges and mandarins are a handy snack food, and grapefruit goes well in a salad or cut in half for breakfast.

Summary

Citrus fruits like oranges, grapefruits, and mandarins are high in fiber and contain several compounds that can reduce constipation, including pectin and naringenin.

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Greens such as spinach, Brussels sprouts, and broccoli are not only rich in fiber but also great sources of folate and vitamins C and K (33, 34, 35).

These greens help add bulk and weight to stools, which makes them easier to pass through the gut.

One cup (180 grams) of cooked spinach contains 4.7 grams of fiber, or 19% of the RDI (33).

To get spinach into your diet, try adding it to a quiche, pie, or soup. Baby spinach or tender greens can be added raw to salads or sandwiches for a fiber boost.

Brussels sprouts are also super healthy, with just 5 sprouts containing 14% of your daily fiber needs and only 41 calories (34).

They can be boiled, steamed, grilled, or roasted and enjoyed hot or cold.

Meanwhile, broccoli contains 2.4 grams of fiber in just one cup (91 grams). This is equivalent to 10% of the RDI for fiber (35).

It can be cooked and added into soups and stews, as well as eaten raw in salads or as a snack.

Summary

Greens like spinach, Brussels sprouts, and broccoli are rich in fiber, which can help add bulk to stools to support regularity.

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Jerusalem artichoke and chicory belong to the sunflower family and are important sources of a type of soluble fiber known as inulin (36).

Inulin is a prebiotic, which means it helps stimulate the growth of bacteria in the gut, promoting digestive health. It’s particularly beneficial for Bifidobacteria (36, 37).

A review of research on inulin and constipation found that inulin increases stool frequency, improves consistency, and decreases gut transit time. It also has a mild bulking effect by increasing bacterial mass in stools (37, 38).

A recent study in 44 healthy adults with constipation found that taking 0.4 ounces (12 grams) of inulin from chicory per day increased stool frequency and softness (39).

Jerusalem artichokes are tubers that have a nutty flavor. You can find them in most supermarkets, sometimes under the name sunchokes or topinambur. They can be roasted, steamed, boiled, or mashed.

Chicory root is not commonly found in supermarkets but has become a popular coffee alternative in its ground form.

Summary

Jerusalem artichokes and chicory contain a prebiotic called inulin, which can enhance gut health and improve the frequency and consistency of stool.

9. Artichoke

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Scientific research shows that artichokes have a prebiotic effect, promoting good gut health and regularity.

Prebiotics are indigestible carbohydrates like inulin that feed the beneficial bacteria in your gut, increasing their numbers and protecting against the growth of harmful bacteria (40).

One older study found that people who ate 10 grams of fiber extracted from artichokes every day for 3 weeks had greater numbers of beneficial Bifidobacteria and Lactobacilli bacteria. It also found that levels of harmful bacteria in the gut decreased (41).

Additionally, prebiotics have been found to increase stool frequency and improve stool consistency in people with constipation (42).

Cooked artichokes can be eaten hot or cold. The outer petals can be pulled off, and the pulpy part can be eaten with a sauce or dip. The heart of the artichoke can be scooped out and cut into pieces.

Summary

Artichokes are packed with prebiotics like inulin, which can increase the amount of beneficial bacteria in the gut to increase stool frequency and consistency.

10. Rhubarb

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Rhubarb is a leafy plant that’s well known for its bowel-stimulating properties.

It contains a compound known as sennoside A, more commonly known as Senna, a popular herbal laxative (43, 44).

A study in rats found that sennoside A from rhubarb works by decreasing levels of aquaporin 3, a protein that regulates the movement of water in the intestines (45).

A lower level of aquaporin 3 means less water is moved from the colon back into the bloodstream, leaving stools softer and promoting bowel movements.

Furthermore, 1 cup (122 grams) of rhubarb contains 2.2 grams of dietary fiber, which provides 9% of the RDI for fiber (46).

The leaves of the rhubarb plant cannot be eaten, but the stalks can be sliced and boiled. Rhubarb has a tart flavor and is often sweetened and added to pies, tarts, and crumbles. It can also be added to oats or muesli for a fiber-rich breakfast.

Summary

Rhubarb is high in fiber and contains sennoside A, a compound that helps soften stools and promote bowel movements.

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Sweet potatoes contain a good amount of fiber to help alleviate constipation.

One medium sweet potato (about 150 grams) contains 3.6 grams of fiber, which is 14% of the RDI (47).

Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin (48).

Insoluble fiber can aid bowel movements by adding bulk and weight to stools (49).

One study looked at the effects of eating sweet potato on people undergoing chemotherapy, which can cause constipation (50).

After just 4 days of eating 7 ounces (200 grams) of sweet potato per day, participants experienced improved symptoms of constipation and reported less straining and discomfort compared with the control group (50).

Sweet potato can be roasted, steamed, boiled, or mashed. It can also be used in any recipe that calls for regular potatoes.

Summary

Sweet potatoes are a great source of insoluble fiber, which can add bulk to stools to prevent constipation.

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Beans, peas, and lentils — also known as pulses — are one of the cheapest, fiber-packed food groups you can include in your diet.

For example, 1 cup (182 grams) of cooked navy beans, the type used for baked beans, contains a whopping 19.1 grams of fiber, which is 76% of the RDI (51).

Furthermore, in just one-half cup (99 grams) of cooked lentils, there are 7.8 grams of fiber, meeting 31% of your daily needs (52).

Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage (49, 53).

To include more pulses in your diet, try adding them to soups, blending them to make healthy dips, including them in salads, or adding them into ground-meat dishes for extra bulk and taste.

Summary

Pulses such as beans, peas, and lentils contain both soluble and insoluble fiber, which can help soften and add bulk to the stool.

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Chia seeds are one of the most fiber-dense foods available. Just 1 ounce (28 grams) of chia seeds contains 9. 8 grams of fiber, meeting 39% of your daily needs (54).

The fiber in chia comprises 85% insoluble fiber and 15% soluble fiber (55).

When chia comes into contact with water, it forms a gel. In the gut, this can help soften stools and make them easier to pass (56).

What’s more, chia can absorb up to 12 times its own weight in water, which can help add bulk and weight to stools (57).

Chia seeds are very versatile and can be added to many foods, considerably boosting the fiber content without too much effort.

They work perfectly sprinkled onto cereal, oats, or yogurt. You can also add them into a smoothie or veggie juice, or mix them into dips, salad dressings, baked goods, or desserts.

Summary

Chia seeds are loaded with soluble fiber, which forms a gel-like consistency in the digestive tract to soften and ease stool passage.

14. Flaxseeds

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Flaxseeds have been used for centuries as a traditional remedy for constipation, thanks to their natural laxative effects (58).

In addition to numerous other health benefits, flaxseeds are rich in both soluble and insoluble dietary fiber, making them an ideal digestive aid (58).

Just 1 tablespoon (9 grams) of whole flaxseeds contains 2.5 grams of fiber, meeting 10% of your daily needs (59).

One 2012 study in mice found that those fed a flaxseed-supplemented diet had shortened small intestinal transit time and increased stool weight and frequency (60).

The researchers suggested that insoluble fiber acts like a sponge in the large intestine, retaining water, increasing bulk, and softening the stool. Meanwhile, the soluble fiber promotes bacterial growth, adding mass to stools (60).

Additionally, short-chain fatty acids are produced during the bacterial fermentation of soluble fiber, which increases motility and stimulates bowel movements (60).

Interestingly, researchers have suggested that flaxseeds’ laxative effect may be attributed to their oil content, which may have lubricant properties (60).

You can eat flaxseed on cereal and yogurt or use it in muffins, breads, and cakes.

However, not everyone should use flaxseed. Pregnant and lactating women are often advised to exercise caution when using flaxseed, although more research is needed (61).

Summary

Flaxseeds are high in both soluble and insoluble fiber and can increase the growth of beneficial bacteria in the gut.

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Rye bread is a traditional bread in many parts of Europe and rich in dietary fiber.

Two slices (about 64 grams) of whole grain rye bread contain 3.7 grams of dietary fiber, meeting 15% of the RDI (62).

Research has found rye bread to be more effective at relieving constipation than regular wheat bread or laxatives (63).

One 2010 study in 51 adults with constipation investigated the effects of eating 8.5 ounces (240 grams) of rye bread per day (63).

Participants who ate rye bread showed a 23% decrease in intestinal transit times, on average, compared with those who ate wheat bread. They also experienced softened stools, as well as increased frequency and ease of bowel movements (63).

Rye bread can be used in place of regular white wheat bread. It’s usually denser and darker than regular bread and has a stronger flavor.

Summary

Whole grain rye bread is a good source of fiber and has been shown to increase the frequency of bowel movements while also decreasing intestinal transit time.

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Oat bran is the fiber-rich outer casing of the oat grain.

It has significantly more fiber than the commonly used quick oats. One-third cup (31 grams) of oat bran contains 4.8 grams of fiber, compared with 2.7 grams in quick oats (64, 65).

Although more research is needed, two older studies have shown the positive effects of oat bran on bowel function.

First, one study from the United Kingdom showed that eating two oat-bran biscuits per day significantly improved the frequency and consistency of bowel movements and reduced pain in participants ages 60–80 (66).

Another study in nursing home residents in Austria found that adding 7–8 grams of oat bran to their diet per day resulted in a significant reduction in laxative use (67).

Oat bran can easily be combined with granola mixes and baked into bread or muffins.

Summary

Oat bran is brimming with fiber and has been shown to improve bowel function and reduce constipation in some older studies.

17. Kefir

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Kefir is a fermented milk beverage that originated in the Caucasus mountains in West Asia. The word kefir is derived from a Turkish word meaning “pleasant taste” (68).

It’s a probiotic, which means it contains bacteria and yeasts that benefit your health when ingested. Kefir contains various species of microorganisms, depending on the source (68).

One 4-week study had 20 participants drink 17 ounces (500 mL) of kefir per day after their morning and evening meals. At the end of the study, participants used fewer laxatives and experienced improvements in stool frequency and consistency (68).

Another study in 45 people with inflammatory bowel disease found that drinking 13.5 ounces (400 mL) of kefir twice daily improved the composition of the gut microbiome and decreased symptoms like bloating (69).

Kefir can be enjoyed plain or added to smoothies and salad dressings. It can also be mixed in with cereals and topped with fruits, flaxseeds, chia seeds, or oat bran to add some fiber.

Summary

Kefir is rich in probiotics and has been shown to improve gut health and prevent constipation.

Many fruits, vegetables, pulses, and seeds can help relieve constipation.

A high fiber diet helps add bulk and weight to stools, soften them, and stimulate bowel movements. However, in some people, high fiber diets can make constipation worse, so it’s important to talk with your doctor about what’s right for you.

In addition, it’s vital to drink plenty of water. Keep in mind that your fluid requirements will increase when you increase your fiber intake.

Regular exercise is another critical factor in improving symptoms of constipation and developing healthy bowel habits.

If you have constipation, try to gradually introduce some of the foods above to your diet, as well as drink plenty of water and engage in physical exercise, to improve your regularity, stool consistency, and overall comfort.

12 Best Foods For Constipation

It might not be something you’re comfortable bringing up at happy hour, but I’m sure you agree: Being constipated is pretty sh*tty.

Constipation (defined as pooping fewer than three times a week), affects 42 million people in the United States, according to the National Institute of Diabetes and Digestive and Kidney Diseases. And, unfair as it is, constipation is more common in men than women, especially during pregnancy or postpartum.

Thankfully, if you’re feeling backed up, eating the right foods can really help. “One of the best things you can do to get your bowels moving is to eat plenty of fiber,” says Amy Gorin, R.D.N., owner of Amy Gorin Nutrition in the New York City area, specifically from food sources (and not, like, a powder or supplement). The USDA recommends 25 grams of fiber per day for women.

The next time you’re having trouble squeezing one out, here are 12 of the best foods for constipation to add to your diet:

1. Beans

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You know what they say: beans, beans the magical fruit…so yeah, it makes sense that they can also help with bowel movements. “Beans provide a winning combination of soluble and insoluble fiber,” says Gorin—the former softens your poo, and the latter bulks it up, making it easier to pass through your digestive tract. “This fiber is very helpful for stimulating digestion, as well as for feeding gut bacteria. Additionally, eating a diet high in fiber will help bulk up the weight and size of your stool—and this makes it easier to pass!”

Per ½-cup (canned, drained) serving black beans: 109 calories, 0 g fat (0 g saturated), 20 g carbs, 0 g sugar, 166 mg sodium, 8 g fiber, 7 g protein.

2. Broccoli

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Broccoli comes up in just about every discussion of good-for-you foods. That’s because the green stuff is an amazing source of essential vitamins, protein, and yup, fiber. Eating plenty of vegetables is essential to good digestive health, says Gina Sam, M.D., director of the Mount Sinai Gastrointestinal Motility Center. Add a cup of cooked broccoli to any lunch or dinner for an additional five and a half grams of fiber.

Per 1-cup (raw) serving: 31 calories, 0 g fat (0 g saturated), 6 g carbs, 2 g sugar, 30 mg sodium, 2 g fiber, 3 g protein.

3.

Oatmeal (and other whole grains)

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Yet another reason to sneak in those whole grains. Oats are full of both soluble and insoluble fiber—a dream combo when you’re plugged up. Palmer recommends including three servings of whole grains in your diet every day, especially “intact grains” like oats and brown rice.

Per ½-cup (dry) serving: 150 calories, 3 g fat (0 g saturated), 27 g carbs, 1 g sugar, 0 mg sodium, 4 g fiber, 5 g protein.

4. Spinach

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Want to add some green to your pasta? Throw in a cup of spinach. It’s full of fiber (one cup of cooked spinach has four grams) and contains magnesium, a mineral that can aid in moving stool, says Sam. Magnesium is often found in laxatives, but incorporating it into your diet is a less extreme option for most people.

Per 1-cup (raw) serving: 7 calories, 0 g fat (0 g saturated), 1 g carbs, 0 g sugar, 24 mg sodium, 1 g fiber, 1 g protein.

5. Nuts

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Palmer recommends including a handful of nuts like pistachios, peanuts, almonds, or walnuts in your diet every day. Toss them into your yogurt, salad, or just munch on them as a midday snack for a fiber boost. While they’re a great source of protein and healthy fats, just a quarter cup of whole almonds also serves up five grams of fiber.

Per ¼-cup serving almonds: 207 calories, 18 g fat (1 g saturated), 8 g carbs, 2 g sugar, 0 mg sodium, 5 g fiber, 8 g protein.

6. Chia seeds or flaxseeds

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Chia seeds and flaxseeds are an easy way to add more fiber into your diet, says Sam. Sprinkling a spoonful of each into your smoothie, oatmeal, or yogurt, or using it as a salad topping, can give a low-fiber meal the extra poop-producing power it needs.

Per 1-ounce serving chia seeds: 138 calories, 9 g fat (1 g saturated), 12 g carbs, 0 g sugar, 5 mg sodium, 10 g fiber, 5 g protein.

Per 1-ounce serving flaxseeds: 152 calories, 12 g fat (1 g saturated), 8 g carbs, 0 g sugar, 9 mg sodium, 8 g fiber, 5 g protein.

7. Berries

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Berries are always in the superfood spotlight due to their abundance of antioxidants, but they’re also rich in other essential nutrients. “You are eating tiny seeds in each bite, so it increases your fiber,” says Palmer. Half a cup of both blackberries and raspberries pack in about four grams of fiber each. Half a cup of sliced strawberries offers about half the amount.

Per ½ cup serving raspberries: 53 calories, 0 g fat (0 g saturated), 7 g carbs, 3 g sugar, 1 mg sodium, 4 g fiber, 1 g protein.

8. Pears

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Pears don’t get enough credit, especially because they’re bursting with antioxidants and vitamins. They’re also one of the most fibrous fruits, so adding them into your diet is another way to ease any discomfort you may be experiencing in the bathroom.

Per 1 medium pear: 149 calories, 0 g fat (0 g saturated), 27 g carbs, 17 g sugar, 2 mg sodium, 6 g fiber, 1 g protein.

9. Apples

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In this case, “an apple a day” is still golden advice, especially when it comes to avoiding constipation. The peels of many fruits (including apples) contain insoluble fiber, which acts as a natural laxative.

Per 1 medium apple: 95 calories, 0 g fat (0 g saturated), 25 g carbs, 19 g sugar, 2 mg sodium, 4 g fiber, 0 g protein.

10. Okra

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Love it or hate it, that slimy center inside okra is actually mucilaginous fiber—soluble fiber that’s been mixed with water and thus turns all gooey, which is what happens to all soluble fiber in your digestive tract. “Okra is my go-to to relieve constipation,” says Kendra Tolbert, R.D.N. “All that mucilaginous fiber softens stool, which can relieve constipation.”

Per 1-cup (raw) serving: 33 calories, 2 g fat (0 g saturated), 7 g carbs, 1 g sugar, 7 mg sodium, 3 g fiber, 2 g protein.

11. Prunes (or other dried fruit)

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Okay, your grandma totally swears by this—for good reason. “Prunes are a natural source of sorbitol, which helps stimulate digestion by helping to move water into your large intestine,” says Gorin. They’re also high in fiber, with about six grams per half-cup. Not into prunes? Try figs or apricots instead.

Per ½-cup serving prunes: 209 calories, 0 g fat (0 g saturated), 55 g carbs, 33 g sugar, 2 mg sodium, 6 g fiber, 2 g protein.

12. Coffee

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While there’s no fiber in coffee, some research shows that it can stimulate bowel movement. “You may not think of coffee as something that helps get things moving,” says Gorin, “but it does for about 30 percent of people. Some people even notice the effect from decaf coffee.”

Per 1-cup serving: 5 calories, 0 g fat (0 g saturated), 0 g carbs, 0 g sugar, 2 mg sodium, 0 g fiber, 1 g protein.

If you change your diet and you’re still, ahem, stuck…

It’s time to see a doc, says Sam—especially if you’re also having bleeding and abdominal pain. “These are things that should be evaluated by a doctor or a gastroenterologist,” says Sam.

Alisa Hrustic

Deputy Editor, Prevention

Alisa Hrustic is the deputy editor at Prevention, where she leads the brand’s digital editorial strategy. She’s spent the last five years interviewing top medical experts, interpreting peer-reviewed studies, and reporting on health, nutrition, weight loss, and fitness trends for national brands like Women’s Health and Men’s Health. She spends most of her days diving into the latest wellness trends, writing and editing stories about health conditions, testing skincare products, and trying to understand the next greatest internet obsession.

Basic Nutrition and Diet for Regular Stools

Contents

• 1 Basic Nutrition for Constipation and Bowel Problems
  • 1.1 What is constipation and irregular stools?
  • 1.2 How diet affects bowel function
  • 1.3 Basic principles of nutrition for constipation and irregular stools
    • 1.3.1 Include high fiber foods in your diet
    • 1.3.2 Increase water intake
    • 1.3.3 Avoid fatty and fried products
    • 1.3.4 Limit sugary foods
    • 1.3.5 Consider individual food tolerance
  • constipation and irregular stools
  • 1.6 Good bowel habits
    • 1.6.1 1. Drink enough water
    • 1.6.2 2. Increase your consumption of fruits and vegetables
    • 1.6.3 3. Go in for sports
    • 1. 6.4 4. Try to avoid foods that cause constipation
    • 1.6.5 5. Take time to sleep
  • 1.7 What rules should be followed when drinking water to prevent constipation?
  • 1.8 Eating routine: how to properly distribute food throughout the day
  • 1.9 Vitamins and supplements for intestinal health
  • 1.10 Healthy lifestyle and prevention of constipation and irregular stools
    • 1.10.1 Exercise
    • 1.10.2 Drinking water regularly
    • 1.10.3 Proper nutrition
    • 1.10.4 Compliance with the regime
  • 1.11 Video on the topic:
  • 1.12 Question-answer:
    • • 1.12.0.1 What can I do to get rid of constipation?
      • 1.12.0.2 What foods should be avoided in the diet for constipation and irregular stools?
      • 1.12.0.3 What are prebiotics and why are they good for digestion?
      • 1.12.0.4 Can I drink coffee if I have irregular stools?
      • 1.12.0.5 Are there any food supplements that can help with constipation?
      • 1. 12.0.6 Which fruits and vegetables are most beneficial for digestion?

The article describes the basics of proper nutrition and diet for constipation and irregular stools. You will learn which foods help fight these troubles and which should be excluded from the diet. Learn how to make a menu to facilitate the work of the intestines and maintain health.

Constipation and irregular stools are common problems that can significantly compromise health and quality of life. Diet plays an important role in the prevention and treatment of these problems. Nutrition can be both medicine and poison, so the right choice of foods and the rational distribution of food over time play an important role in maintaining a regular bowel movement.

For constipation and irregular stools, the first thing to focus on is increasing your intake of dietary fiber. Fiber promotes bowel function and keeps it healthy. They are slightly digested, providing food for beneficial bacteria in the gut.

In this article, you’ll learn about the best fiber-rich foods, the most effective ways to fight constipation and loose stools, and how to create a diet that will help you maintain regular stools and maintain your overall health.

What is constipation and irregular stools?

Constipation is a weakening or slowing of the peristalsis of the large intestine, as a result of which the stool remains in it for too long. As a result of this, most of the water from it is sucked back into the body, and the stool becomes harder and harder. A healthy person should empty their bowels one to three times a day, but in case of constipation, the process can take up to several days.

Irregular stool is a situation where a person does not have a regular bowel movement schedule, and stools can be either frequent or infrequent. In the case of irregular stools, there is a heterogeneity of the stool in consistency or shape. Not having regular bowel movements can lead to various bowel problems such as constipation or diarrhea.

How nutrition affects bowel function

Constipation and irregular stools are common problems for many people. One of the reasons for such violations is malnutrition. Food can affect bowel movement and how quickly or slowly it gets excited. If the bowel moves too slowly, then constipation can occur, and if a large meal does not leave time for proper digestion, it can lead to irregular stools.

To prevent bowel problems , it is important to watch your diet. First of all, you should avoid highly fatty, spicy and sweet foods: such foods can cause an imbalance in the body. It is worth preferring foods that are rich in fiber (vegetables, fruits, cereals), as they help regulate peristalsis and move through the intestines.

Also have a good effect on the functioning of the intestines products containing valuable acids and bacteria, such as yogurt, sauerkraut, kefir, etc. They help improve the general condition of the intestines and prevent inflammatory processes in its walls. Do not forget about drinking regimen: enough water is important for the proper functioning of the gastrointestinal tract, as well as the fight against constipation and irregular stools.

So, a healthy gut depends on proper nutrition. Ignoring this fact can lead to a lot of trouble, but with the right diet, which includes foods rich in fiber, valuable acids and bacteria, you can achieve intestinal health and avoid problems with constipation and irregular bowel movements.

Nutrition guidelines for constipation and irregular stools

Eat high fiber foods

Vegetables, fruits and grains contain soluble and insoluble forms of fiber that help speed up the transit of feces through the intestines. Fiber also increases stool bulk, reducing the risk of constipation. Include apples, pears, carrot slices and eggplants in your diet.

Increase your water intake

Inadequate water intake can lead to constipation and irregular stools. The body needs to get enough fluid so that the smooth muscles of the intestine can contract properly. Drink after each meal, and throughout the day, the required amount of water.

Avoid fatty and fried foods

Fatty and fried foods can slow down the digestion process and can also cause the discomfort associated with overeating. Add healthier, more easily digestible fat sources like olive oil, avocados, and nuts.

Limit sugary foods

Sugar can be uncomfortable and can also slow down the digestion process. Limit your intake of sugary drinks, desserts, and other high-sugar foods that can negatively impact bowel function.

Consider individual food tolerances

Each person may have an individual tolerance to certain foods, that is, the product may cause discomfort and interfere with the intestines. Watch your reaction to various foods and avoid those that cause discomfort.

Foods that improve digestion for constipation and irregular stools

For constipation and irregular stools, it is important to eat foods that help improve intestinal motility and speed up the digestion process. These products include:

• Vegetables – fresh vegetables contain a rich complex of vitamins and minerals, as well as fiber, which improves bowel movement. It is recommended to consume carrots, broccoli, tomatoes, onions, herbs and lettuce leaves.
• Fruit – Fruit is rich in dietary fiber, which helps to speed up bowel movements. It is recommended to consume apples, pears, apricots, peaches, plums and fresh berries.
• Coarse Cereals – Cereals such as buckwheat, barley, oatmeal and barley contain fiber, which helps improve intestinal motility and speed up the digestion process.
• Nuts and seeds – nuts and seeds are rich in dietary fiber, which helps improve intestinal motility and speed up the digestion process. It is recommended to consume walnuts, almonds, pine nuts and sunflower seeds.
• Probiotics – Foods rich in probiotics such as yogurt, kefir, cottage cheese and dairy products help improve bowel function and speed up the digestion process.

Remember to drink plenty of water as it helps speed up digestion and soften stools. It is also recommended to reduce the intake of fatty and fried foods, as well as sweets and flour products, as they slow down the bowels and impair peristalsis.

Foods not recommended for constipation and irregular stools

For constipation and irregular stools, pay attention to your diet and avoid foods that can aggravate these problems.

1. White bread and soft wheat bakery. White bread is low in fiber, which is essential for a healthy digestive system. Instead, it is better to eat whole grain bread, which is rich in fiber.
2. Fried and fatty foods. Fatty foods can slow down the digestion of food and reduce bowel activity. Instead, it’s best to eat light, low-fat meals.
3. Coffee and alcoholic beverages. Coffee and alcohol can dry out the body, which can lead to constipation. Instead, it is better to consume water and natural juices.
4. Sweets and candies. Sweets and candies contain a lot of sugar, which can slow down the digestion of food and reduce bowel activity. Instead, it is better to eat fruits and nuts.

It should not be forgotten that each body is unique and may react differently to foods. Therefore, you should not completely exclude these foods from your diet, but it is better to limit their amount and consume them in moderation.

Good habits for normal bowel function

1. Drink enough water

One of the main factors affecting the state of the intestine is the level of hydration of the body. Therefore, the main trick is to drink as much water as possible during the day. The recommended volume of water is at least 1.5-2 liters per day.

2. Increase your intake of vegetables and fruits

Vegetables and fruits are sources of soluble and insoluble fiber that help improve digestion and speed up the elimination of waste from the intestines. It is recommended to consume at least 5 servings of fruits and vegetables per day.

3. Go in for sports

Regular exercise helps to activate the bowels. Exercise also helps reduce stress levels, which is also a factor in bowel function.

4. Try to avoid foods that cause constipation

Irregular stools are usually diet related, so you need to watch what you eat. Reduce your intake of fatty and fried foods, alcohol, coffee, and other constipating foods.

5. Make time for sleep

Not getting enough sleep can lead to stress, which in turn can cause bowel problems. It is recommended to sleep at least 7-8 hours a day.
I hope these simple tips will help you stay healthy and keep your bowel healthy.

What rules should be followed when drinking water to prevent constipation?

Lack of fluid in the body is the main cause of constipation. Therefore, with irregular stools and as a preventive measure, it is necessary to drink enough water.

It is important to monitor the quality of drinking water. It should be clean, possibly filtered. If the water used has a high concentration of harmful substances, it is better to use drinking water in plastic bottles.

• Never replace water with drinks such as strong tea, coffee and mineral water as these can dehydrate your body.
• Drink water regularly – at least 6-8 glasses a day. This will help to avoid dehydration, as well as slowing down transit and replenishing fluid in the intestines, which is beneficial for bowel function.

Establishing the right dietary and drinking regimen is the foundation of intestinal health.

Eating routine: how to properly distribute food throughout the day

A good diet is an important part of proper nutrition, especially for those who suffer from constipation and irregular stools. It helps the body digest food efficiently and improve bowel function.

In addition, it is important to correctly distribute our daily dose of fiber. It promotes normal bowel function and helps prevent constipation. Therefore, it is necessary to eat foods rich in dietary fiber at every meal.

• Breakfast is the most important meal of the day and should consist of high-fiber foods such as whole grain bread, oatmeal, fresh fruits and berries.
• Snacks – It is best to choose light snacks such as fresh vegetables and fruits, yogurt, nuts.
• Lunch – healthy carbohydrates, proteins and fats can be consumed, such as fish, beef, white meat chicken, rice, vegetables.
• Snack – you can choose fruit, nuts or a small amount of cheese.
• Dinner – Light meals are best, such as fish, chicken, soups, vegetables.

A properly spaced meal plan will help improve stool regularity and avoid constipation. It will also lead to a healthier lifestyle and boost our immunity.

Gut health vitamins and supplements

Vitamins and supplements can help support gut health and improve digestion. One of the most important vitamins is vitamin D, which helps the entire body to function properly and prevents constipation. It can be obtained from the ultraviolet rays of the sun or from foods such as milk and fish.

The most popular supplement is probiotic, which promotes the growth and development of beneficial bacteria in the gut. It also helps improve digestion and prevents constipation. When choosing a probiotic, it’s important to make sure it contains the right bacteria and meets your body’s needs.

Another effective supplement is fiber, which helps keep the intestines healthy, improves digestion and promotes fast food passage. It is found in grains, vegetables and fruits. There are also high-fiber preparations that can be used as needed.

• Conclusion: vitamins and supplements can help promote gut health, improve digestion, and reduce constipation. However, before starting to use these supplements, it is important to consult a specialist and consult about the correct dosage and compatibility with other drugs.

Healthy lifestyle and prevention of constipation and irregular stools

Exercise

Regular exercise and exercise is one of the best ways to prevent constipation and irregular stools. Physical activity helps speed up digestion and stimulates intestinal motility. You don’t have to go to the gym. You can go for walks, run, ride a bike or jump on a trampoline. The main thing is regularity.

Regular water consumption

Drinking water regularly is essential to avoid constipation and irregular stools, especially when on a diet. Water helps the digestive organs work efficiently, especially the colon, and relaxes the intestines. It is recommended to drink 8-10 glasses of water a day.

Proper nutrition

Proper nutrition is an important aspect of a healthy lifestyle. There are foods that promote soft and regular stools, such as oatmeal, fruits, and vegetables. Salt and animal fat intake should also be controlled, which can lead to irregular stools.

• Eat more vegetables and fruits in your diet
• Choose healthy proteins
• Add fiber-rich foods

Maintain a routine

Regularity is the key to healthy digestion and stable stools. One way to improve stool frequency is to establish a routine. To do this, you need to regularly eat, sleep and get up at the same time. This will help your body to establish the correct rhythm.

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Q&A:

What can I do to get rid of constipation?

To prevent constipation, it is necessary to monitor nutrition: increase the amount of water dissolved in the intestines, eat foods rich in fiber, such as fresh fruits and vegetables, whole grains. Additionally, you can do physical exercises that improve intestinal motility.

What foods should be excluded from the diet for constipation and irregular stools?

Limit the intake of foods rich in animal fats and replace them with vegetable fats. It is also necessary to reduce the consumption of sugar and foods containing quickly digestible carbohydrates. In addition, you should limit your intake of caffeine and alcohol.

What are prebiotics and why are they good for digestion?

Prebiotics are substances that are not absorbed by the human body, but promote the growth of beneficial bacteria in the gut. Prebiotics increase the fiber content of foods, may improve bowel health, improve digestion, and may prevent constipation.

Can I drink coffee with irregular stools?

Coffee contains caffeine, which can cause roughness in the intestines and exacerbate irregular stools. If you have digestive issues, cutting out coffee can help improve the condition.

Are there any food supplements that can help with constipation?

Supplements containing prebiotics, probiotics, and fiber can be used to improve constipation. You can also take magnesium supplements that help improve intestinal motility.

Which fruits and vegetables are the most beneficial for digestion?

Vegetables and fruits rich in fiber and water-soluble fibers are most beneficial for digestion. Some of them are: apples, pears, oranges, bananas, dates, carrots, zucchini, broccoli, radishes, beets, onions, garlic, spinach, green peas, corn.

Products for constipation: what to eat

Experts say that constipation is a very common phenomenon and occurs on average in every 5th inhabitant of the planet. But at the same time, for some reason, it is still not customary to talk about the problem. We decided to break this vicious circle. Products for constipation is the topic of a new material from HOCHU.ua.

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Related video

Most likely, you have encountered such a manifestation of the body at least once in your life, but just in case, we remind you.

Constipation is a short-term or permanent violation of bowel movements, in which it is impossible to completely empty the intestines, and is considered a common functional disorder of the gastrointestinal tract.

Among the causes of constipation in adults are: poor diet, bad habits, sedentary lifestyle, procedures and medications, as well as congenital and acquired diseases. In this context, experts unanimously say that certain foods for constipation can qualitatively improve the situation, especially if you follow the principles of proper nutrition. Find out which foods help with constipation.

Important: all medical information posted on the HOCHU.ua website is for informational purposes only and is not medical advice. Any advice of a medical nature, including on taking certain drugs, can only be given by a specialist. If you have health problems, see your doctor.

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General tips for constipation in adults

Of course, you need to eat foods that are useful for constipation, but there are also other general recommendations that can improve well-being:

• an established drinking regimen. You need to drink at least 2 liters of clean water per day;
• banned alcohol, coffee, tea and soda;
• customized diet, 5-6 small meals;
• Dishes must be finely chopped, steamed, stewed or boiled. At the same time, fruits and vegetables are eaten raw.
• food is thoroughly chewed;
• walks in the fresh air and any physical activity, as it improves intestinal motility;
• emptying when you want, not when you can. You must not endure.
• the list of products for constipation necessarily includes foods with fiber, as well as vegetables and fruits;

When people search the web for foods to eat for constipation, the most common answer they get is about fiber foods. But in this regard, you should be careful. In particular, Tatiana Kikhteva, a wellness nutritionist with medical education, speaks about this.

A diet high in fiber helps to increase the volume and weight of stools, soften them and stimulate bowel movements. However, there are people for whom a diet high in fiber for constipation will only make symptoms worse, so it’s important to talk to your doctor or dietitian about your specific needs.

Therefore, we do not get tired of repeating that the diagnosis should be made by specialists, as well as the type of nutrition or treatment prescribed.

For general information and to expand knowledge, we publish a list of products for constipation.

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You ask: what foods to eat with constipation? In your menu should be those products that have specific properties and help the process of defecation. For constipation, foods can also be varied and still delight your taste buds.

Dairy products. In particular, products that help with constipation are kefir, yogurt and other fermented drinks that have beneficial probiotics. Studies show that two servings of kefir a day improve the problem with the stool, and also generally have a positive effect on the functioning of the digestive tract.

Oatmeal. Oatmeal contains both soluble and insoluble dietary fiber to meet your fiber needs. Therefore, if you want to know what to eat for constipation, experts advise adding oatmeal dishes or simply ground oatmeal to your menu.

Vegetable oils. Vegetable oil has been proven to help ease the passage of feces through the gastrointestinal tract for constipation. Also, oleic fatty acids contribute to increased intestinal contractions, due to which the stool becomes softer and is excreted faster.

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Legumes. These fiber champions are the perfect foods to help with constipation. Peas, lentils, beans, etc. They also perfectly saturate and have a beneficial effect on the state of the digestive tract.

Apples and pears are affordable foods to avoid constipation. They contain a lot of fiber, in particular pectin, which draws water well into the large intestine, softening the feces. But eating these fruits is raw and with a peel to get the desired effect.

Prunes. This dried fruit, thanks to fiber and sorbitol, can absorb water, and together it is responsible for the mild laxative effect, as well as the insoluble part of the fiber.

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Spices. You can get the desired effect if you include spices in the menu for constipation. Many praise warm water with turmeric on an empty stomach. Similar properties are also found in cinnamon, cumin and ginger.

Berries. Fresh berries are also indispensable foods that help with constipation. They are high in antioxidants and fiber. It is better to use them for breakfast, when the peristalsis of the large intestine is most active, and raw.

Grapes. It contains a lot of dietary fiber and water, which normalizes bowel function and ensures regular bowel movements.

Sauerkraut. What other foods help with constipation? This is everyone’s favorite sauerkraut. It contains probiotic bacteria that improve digestion and reduce constipation. In addition, the product improves immunity and the absorption of lactose.

Pineapples. This fruit also combines fiber and a high concentration of vitamin C. Therefore, it is worth drinking pineapple and its juice to improve digestion and get rid of constipation.

Mango. This tropical fruit contains fiber, vitamins A and C, which are beneficial for intestinal microflora. Mangoes also contain a lot of water, which stimulates bowel movements.

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Broccoli. Broccoli facilitates digestion and prevents the growth of some intestinal microorganisms that interfere with this process. It has been proven that people who eat broccoli regularly are less likely to have constipation and, in general, bowel problems.