Foods  to Relieve Constipation

Constipation is painful, but relief may be near. Lifestyle modifications like exercise and hydration are important, but specific foods might help relieve constipation. Seven natural constipation-relieving foods:


1. Prunes

Because they have a lot of fibre and sorbitol, a natural sugar alcohol that helps soften stools and make you go to the toilet more often, prunes are often thought of as a natural cleanser.

2. Fiber-rich fruits

Fruits like oranges, apples, pears, and berries are full of fibre, which makes stools bulkier and helps you go to the toilet regularly. It is recommended to eat the fruit skins whenever possible because they contain a lot of fibre.

3. Vegetables

Fiber-rich vegetables like broccoli, spinach, kale and carrots can help people who are having trouble going to the toilet. Many different kinds of veggies help your body digest food properly because they contain both soluble and insoluble fibre.

4. Whole grains

There is a lot of fibre in whole grains like oats, quinoa, barley, and wheat. Fibre helps your body digest food and gets rid of bloating. To get more fibre, switch from refined foods to whole grains.

5. Legumes

Beans, beans, and chickpeas all have a lot of fibre, which can help keep your bowel movements regular. They also have chemicals in them, like resistant starch, that help good bacteria grow in the gut, which makes digestion even better.

6. Seeds and nuts

Almonds, flaxseeds, chia seeds, and pumpkin seeds all have a lot of fibre and good fats that can help keep you regular. But it's important to drink a lot of water when eating nuts and seeds to keep from getting constipated again.

7. Milk and yoghurt

Probiotics are good bugs that help keep your gut healthy and make digestion easier. Yoghurt has them. When you want to get rid of constipation, choose plain, unsweetened yoghurt with live, active cultures.

Also see

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