20 Best Food That Help Relieve Constipation

Dried plums or commonly known as prunes are a go-to remedy for constipation relief. Taking half a cup of prunes provides about 3.5 grams of fiber, and this is why prunes are effective.

They both contain soluble as well as insoluble fiber which definitely make them do a pretty good job where constipation is an issue. The soluble fiber bulks up and softens your stool, while the insoluble fiber helps move waste through your digestive system more quickly.

Besides this, prunes contain another material known as sorbitol which is an artificial sugar that has the impact of causing loose stools by increasing fluid in the colon.

This creamy fruit yields about 10 grams of fiber per medium avocado, making it an adaptable solution to healthily maintain digestion. The fruit contains high amounts of magnesium, which exhibits the action of a natural laxative.

Moreover, avocados soften stools by drawing water into the digestive tract; thus, this makes avocados a great food for easing constipation.

Avocados are creamy with a very mild taste making them the ideal addition to many meals and snacks and will help you increase your fiber intake.

Readily available, easily recognizable due to its small fuzzy outer skin, kiwifruit is loaded with soluble and insoluble fiber, good for treating constipation. In fact, one medium kiwi holds about 2 grams of fiber.

Kiwi perks go further by its content of Actinidin which is an enzyme that breaks down proteins to ease digestion. It also facilitate movement in the gastrointestinal tract. Kiwis also have a relatively high water content, which can lead to softer bowel movements.

Figs are scrumptious sweet treats that can relieve constipation. One serving size of 1/2 cup, or 50 g, dried figs contains 7.3 g of fiber.

Being one of the fruits acknowledged to contain a high amount of fiber, figs can help add bulk to the stool to regulate bowel movements during constipation.

Indeed, studies show that regular consumption of figs may relieve not just the frequency of the stool but also alleviate symptoms of abdominal discomfort, such as pain or bloating.

Pear is also the best fiber supplement for constipation. One medium-sized pear weighing about 178 g contains about 5.5 g of fiber.

Pears contain sorbitol and fructose, which might function somewhat like a mild laxative. Because the liver can absorb fructose, the excess may draw water into your intestines to facilitate bowel movement.

Further studies are needed to validate this effect.

Apples are known to have high dietary fiber which is cited as Pectin. This kind of fiber swells in the colon and then acts as a filler to facilitate easy passage of stools in the gastrointestinal tract. 

Pectin also responds with water to form a gel-like substance which makes the stools become soft and thus eliminates cases of constipation.

Apple consumption, whether eaten with the skin on or purely as a snack, is an ideal way to boost fiber intake. Apples also fall under the category of water-rich food thus helping in a way of taking water and softening stools.

Artichokes are much more than delicious veggies; they are loaded with fiber. For instance, when you consume one medium-sized artichoke, you will be ingesting approximately 7 grams of fiber that help gear up the movement of your bowel in case you suffer from constipation.

All the fiber in artichokes does miracles for your digestive system. It regulates the bowels and makes you stick to the routine. But it doesn't stop here: artichokes are also prebiotics. That means it feeds those good probiotic bacteria in your gut.

Rhubarb is perhaps not the first thing that comes to mind when considering constipation, due to its acrid sour taste; however, it comes with surprising curative effects. One serving size of rhubarb (1 cup or 122 g) contains 2.2 g of dietary fiber.

The plant contains sennoside A, which reduces aquaporin 3, a protein regulating water flow across cell membranes in the intestines. Less AQP3 transports less water outside the colon and back into the bloodstream; leaving the stool softer and promoting bowel movements.

Feeling constipated? Try to incorporate broccoli into your meals. To get 2.8 grams of fiber that combats constipation, you need half a cup of cooked broccoli. In addition, you will be able to take Vitamin C supplements in abundance as well.

You can steam broccoli and serve it with your meals as a vegetable or have it as a snack by taking the raw kind and eating it with hummus or any low fat dip.

Sweet potatoes are another colorful and mouth watering dish that can be taken often. For example, a single, medium-sized sweet potato has 3.6 grams of fiber. That includes mainly insoluble fiber – cellulose and lignin – which provides a good thrust in the large intestine.

However, sweet potatoes are also rich in ‘pectin’ – a type of soluble fiber known to benefit your bowel regularity. On top, they are good sources of vitamin A and potassium and that makes sweet potatoes one of the preferred foods for a healthy diet.

Popcorn being a whole grain food is capable of preventing constipation. Its fiber content supports regular bowel movements, keeping you comfortable. For the best results, choose air-popped popcorn as your high-fiber snack.

A satisfying 3-cup serving packs 3.5 grams of fiber and only about 100 calories. But be careful with the movie theater popcorn or buttery types though.

These options fill you up with fat and calories, and can actually make your constipation worse rather than better. Avoid the flavored versions as they are normally laden with unhealthy substances that are bad for the digestive system.

Oatmeal shines brightly as one of the most effective products that help fight constipation. Oatmeal contains soluble fiber that swells in water and hinders water retention in the stools.

This makes them softer, larger and much easier to pass when compared to the normal type of pellets. Soluble fiber swells in your stomach, creating a sort of protective layer that soothes the journey for better digestion.

While the insoluble fiber assists the large intestine to perform its function. Both fibers assist in maintaining a healthy smooth and efficient digestive system within the human body. 

Chia seeds contain loads of fiber, so they are great for this problem too. These small seeds have one of the highest fiber contents – around 28% by weight. Chia seed contains insoluble fiber and when taken, it swells up in the gut thus softening the stool and making their passage easy. 

Moreover, Chia seeds can effectively swell up to 12 times their size when soaked in water which helps in forming bulk in your stool. These characteristics put chia seeds on the shelf of ‘superfoods’ when it comes to things that facilitate proper digestion.

Lentils pack a powerful punch against constipation. Just half a cup delivers about 6 grams of fiber, keeping your digestive system humming. This fiber regulates bowel function by improving stool consistency and easing its passage.

In addition, Lentils are a source of good quality protein that comes from plant sources thus making you feel full most of the time. They come cheap, and they are one of the most effective ways through which you can increase your fiber consumption.

Another product added to the list of products combating constipation is kefir, a fermented dairy drink. This contains probiotics that have positive effects on the gut and for maintaining a healthy bowel.

It is, of course, low in lactose, so it does not upset the digestion. Kefir is also delicious as a fermented milk drink that has a creamy, slightly sour taste and can be consumed alone, or included in smoothies or breakfast bowls.

Another word for that is scrumptious and it definitely does the job in keeping everything running well.

Greens like spinach and Brussels sprouts pack a powerful punch against constipation. They're fiber powerhouses, helping bulk up your stool for easier passage. 

A 100g serving of cooked spinach gives you 1.6g of fiber, while just 5 Brussels sprouts deliver a whopping 3.5g. Add these green gems to your meals to make your morning routine smoother.

Chickpea snacks are also excellent, especially if you want to consume something before going to bed. They are especially rich in what is known as insoluble fiber which quickens digestion and unlocks constipation.

In addition to assisting a smooth bowel movement in the morning, this fiber may also reduce some forms of cancer such as colon cancer. Eating chickpeas in between meals helps to improve digestion and get you ready for the day without experiencing discomfort.

Yogurt stands out as a constipation-fighting champion. It's packed with probiotics-friendly bacteria that boost gut health and soften stools.

These beneficial microbes regulate your digestive system, making yogurt a rare dairy exception for constipation sufferers. While most dairy products are off-limits, yogurt can be your gut's ally.

Barley is another digestive hero. Its high insoluble fiber content doesn't dissolve in water but instead bulks up your stool and speeds up intestinal movement.

This combo competently reduces constipation risk, keeping things moving smoothly through your system.

Pecans join the fight against constipation with their impressive fiber content. They promote colon health and regular bowel movements by cleaning out your gastrointestinal system.

Pecans increase stool size and weight while absorbing water in your intestines. This creates bulky, smooth stools that pass more easily than loose, watery ones, reducing your risk of hemorrhoids and colitis.