A majority of people have suffered from constipation at one or another point in their life. Unfortunately, some people tend to suffer from this problem more often than others. Having constipation is no fun at all. Many individuals affected by this condition experience some annoying or awkward moments that affect their daily living.
The natural cause of constipation is a poor diet; thus you require diet help. If you want to get rid of this bowel issue, you should learn about foods to relieve constipation. According to doctors, constipation is generally referred to as a condition where the person has less than three bowel movements in a week. On the other hand, chronic constipation occurs when the person has less than one bowel movement in a week.
In this article, you will learn the primary causes of constipation and ways to get rid of it completely through diet. Let’s first find out what causes constipation.
1. What Causes Constipation?
You may have constipation because of various conditions, such as:
Unhealthy eating habits primarily contribute and aggravate constipation. When you don’t eat enough fiber or drink enough water, your bowels become hard and dry. Fiber requirements can vary from person to person.
Dietary fiber is either soluble or insoluble, but both kinds of fiber are necessary to keep your intestine healthy.
- Soluble fiber enables more water to remain in the stool and thereby makes it smoother and softer. Thus, it becomes easier for the person to pass a stool.
- Insoluble fibers are required for adding bulk to your stool. They help you pass stool more easily and quickly through the intestine.
2. Become a Berry Lover
Did you know there should be a proper diet to relieve constipation? Your diet should include healthy fruits including berries.
Include berries of your choice to your diet and you will notice an improvement in your problem in no time. Doctors consider berries to be a good source of fiber. Fiber is vital for healthy digestion, as it adds bulk to the stool. Apart from being rich in fiber, berries contain high water content, which keep you hydrated.
How to Include Berries in Your Diet
The best way to have different berries is to make a berry salad. You can also have a berry shake or smoothie by putting all the berries in a blender. Not only will it improve constipation, but will provide antioxidants, which will supply you with energy and protect your body from free-radicals.
Nutritional Information: A cup of fresh strawberries has 2.9 grams of fiber. The same serving of blackberries and blueberries will have 3.6 grams to eight grams of fiber respectively.
3. An Apple a Day Keeps Constipation Away
You might have come across the phrase, “an apple a day keeps the doctor away.” The reason people say this is because apples are rich in nutrients that your body needs for your overall well-being.
An apple is a super fruit, which benefits your body in several ways. One of the most significant benefits of an apple is that it allows the digestive system of your body to function properly. In fact, apples can also treat diarrhea.
Apples contain a kind of soluble fiber known as pectin. It functions as a bulking agent, which firms up your stool by binding the fatty substances present in the digestive tract. This enables the waste products to pass through the digestive system and tightens your stool when you suffer from diarrhea.
Apples can also treat inflammation and boost your energy level. A lack of physical activity can be a reason behind constipation. In such cases, a boost in energy will make you active and help constipation problems.
An apple is a perfect snack for you. You can have this fruit in any season. It is refreshing when eaten cold and delicious when consumed hot. Simply bake apples in winter and have them with some sprinkled cinnamon. Farmers harvest apples in the fall, and this is the most appropriate time to have them.
4. Prunes: One of the Best Foods to Relieve Constipation
Did you ever hear your grandma say that prunes are good for constipation? Well, she was right and it is still the most effective natural remedy for this problem. Prunes, as well as prune juice, are efficacious for the purpose of relieving constipation.
Prunes act as a natural laxative. They also contain high dietary fiber and sorbitol. It helps in drawing a large amount of water when it passes through the intestine, thereby adding bulk to the stool. Because prunes contain vitamin A, potassium, and some minerals, they can activate the enzyme present in the digestive system. These enzymes are responsible for dissolving the feces in the colon, which in turn helps in the movement of the stool from your rectum.
Dried prunes provide you more fiber than fresh plum. Plums might offer your body vitamins and minerals, but they aren’t sufficient for making you pass your bowels smoothly.
5. Make Beans Your Favorite Food To Eradicate Constipation
Believe it or not, beans are the most effective vegetable for the treatment of constipation. You can obtain about 10 grams of fiber with every serving of beans. It contains both soluble and insoluble fiber.
There is a wide range of beans like kidney, navy, lima and pinto that you can include in your diet plan. The amount of fiber present in these beans might differ; however, they are an excellent source for your daily fiber needs. Studies have shown that beans help to improve your digestive health.
Ways to Eat Beans
Beans are versatile and can be included in different kinds of dishes. You can add them to your soup or in a salad. It might have a bad reputation for causing gas, but you should keep in mind that it is also a good source of fiber.
In fact, it will provide twice the fiber than what is offered by most vegetables. Apart from supplying you with fiber, it is also a rich source of minerals and vitamins, which are required for the various bodily functions.
6. Keep Things Moving With Broccoli
Broccoli is one of the healthy vegetables to solve constipation. This effective vegetable is rich in fiber content. A single stalk of broccoli contains almost four grams of fiber.
Broccoli might not be juicy, but about 91 percent of it is water. Thus, it keeps your body hydrated. Experts consider it to be a super food, as it supplies necessary minerals and vitamins for improving your overall health. You will be surprised to know that it contains almost twice the amount of Vitamin C than what you can obtain from orange.
How to Eat Broccoli
If your plan is to have broccoli to relieve constipation then you need to have it raw. This is because cooking the vegetable reduces its fiber content. If you do not like having it raw, then you can either boil it or steam it.
7. Get Avocados: One of the Best Foods to Relieve Constipation and Gas
You can solve various dietary problems by making some changes in your diet. Studies have suggested that, if you include avocados in your diet, you can treat constipation. Avocado is a nutritious fruit because of its high healthy fat content. This healthy fat content reduces the level of cholesterol in your body and minimizes the risk of heart diseases.
Experts categorize it as one of the effective high fiber foods. A medium sized avocado weighing 200 grams contains about 14 grams of fiber. This is more than the content of bananas, apples, and pears. It contains potassium, which helps the fluid regulation in the body.
Consuming avocados regularly may help alleviate constipation and other digestive issues such as bloating and abdominal pain. You can just include it in your breakfast and you will steer clear of bowel issues.
8. Nuts and Seeds: Packed With Fiber to Help Ease Constipation
Surprisingly, nuts and seeds are an excellent source of fiber and help in regularizing your bowel movements. You might come across information about nuts and seeds causing constipation. However, you should know that this is anecdotal. You simply have to drink enough water when you have nuts and seeds to regularize your bowel movements.
How to Incorporate Nuts and Seeds into Your Diet
Some of the popular nuts are cashews and almonds, and some well-known seeds are those of sunflowers and pumpkins. These are versatile and can be added to a salad or eaten as a snack; however, you should keep a check on the amount, because they are also rich in calories.
9. Include Oatmeal at Breakfast for Constipation Relief
You might already be aware that oatmeal is beneficial for improving your heart’s health and reducing the level of bad cholesterol in your body. Besides, it can also help to regulate your blood pressure. You might not be aware that oatmeal helps to keep your digestive system healthy too.
Oatmeal is one of the fiber rich foods to relieve constipation fast. Steel-cut oat has become popular in recent times, because it is a wholegrain version of normal oats. It contains twice as much fiber as regular oats. If you do not like having oats, you can try steel-cut oats, as you will have to eat half as much as regular ones.
Include Oats in Your Breakfast
Eating a bowl of oatmeal is a healing way to start your day. If you want to enhance the taste of the cereal, you can add fresh or dry fruits. You can also have granola, but make it at home, as they are more nutritious than the ones bought at the store.
10. Oranges: An Excellent Source of Vitamin C and Fiber
About a 100 gram-serving of orange contains 2.5 grams of fiber. It helps in the proper digestion of food, which in turn can stimulate the movement of your bowel movements. Eating fiber rich foods helps prevent the accumulation of waste in your colon.
Oranges also have a high water content, which works to keep your stool moist and soft. It contains a compound known as flavanone naringenin, which has a laxative effect and helps to regularize your bowel movement.
Include two to four oranges in your diet each week. Eating oranges also helps improve the immune system of the body.
There are many other types of foods to relieve constipation to add to your diet. So, keep reading.
11. Figs: Restore the Healthy Functioning of Your Digestive System
Figs might be small, but their benefits are huge. If you have constipation, figs will give you needed relief. They are helpful in treating severe cases of constipation. Figs are rich in both insoluble and soluble fiber. They also perform the role of a natural laxative in order to prevent constipation.
You can have fresh and dried figs for curing constipation. However, keep in mind that you can easily obtain fresh figs. You have to eat them with the skin, as they contain fiber and calcium.
How to Make a Fig Smoothie
- Put two to three fresh figs, a ripe banana, a spoon of honey or molasses and a cup of water into a blender.
- Blend well.
- Drink it once a day.
12. Artichokes: Detoxifies the Body and Relieves Constipation
You might not like artichokes, but including them in your diet could improve the production of digestive bile, boost gut bacteria, combat inflammation, relieve constipation and treat various other symptoms of constipation. Apart from being rich in fiber, it also contains vitamins, minerals and potassium. These are also responsible for restoring proper bowel movements.
Studies have shown that you can use the leaf extracts of artichoke for relieving symptoms of irritable bowel syndrome. This is a common condition that leads to diarrhea, constipation, an upset stomach and bloating.
Eating Ideas for Artichokes
You will find artichokes in your local grocery store. Select the fresh ones and then boil, bake, or steam them. You can eat them as a side dish or an appetizer. Be careful, because you should avoid the temptation of eating a spinach and artichoke dip. These two vegetables might be rich in fiber, but the amount of cheese added in the dip may encourage constipation.
13. Brown Rice: Its High Fiber Content Could Soften Your Stool
Brown rice is an unprocessed version of white rice. It is a whole grain that helps you to maintain regular bowels. The primary difference between brown rice and white rice is in the fiber content. Since white rice is processed, it is stripped of several nutrients, including antioxidants.
There is a lot of goodness in brown rice. It contains natural antioxidants and various other nutrients. It causes less constipation than white rice, and thus suitable for those with weak stomach. Brown rice also helps people to maintain their body weight.
Catering to your daily fiber requirements is significant if you want to prevent constipation. A cup of brown rice will offer you about 3.5 grams of fiber. This is almost 14 percent of what doctors recommend to have every day.
If you are looking for foods to relieve constipation after a surgery, you can include those mentioned above in your daily diet.
14. Ease Your Bowels with Kiwis
When it comes to constipation, the kiwi is an essential fruit. A medium sized kiwi contains about 2.5 grams of fiber. It contains minerals, vitamins and nutrients, too. Your body needs these nutrients, not only for relieving constipation, but also to maintain a healthy intestinal system.
The kiwi belongs to the berry family and has edible seeds. You can eat it with its peel, which is also a rich source of nutrients and vitamins. Experts have found out that regular consumption of kiwi will promote regular bowel movement and help relieve constipation.
How Much Kiwi Fruit to Eat
You should have two kiwis every day to regularize your bowel movements.
Besides taking foods to relieve constipation, you can also flush your colon to eradicate toxins and pass stools smoothly. You can do this with the help of an Intensive Colon Cleanse. Take this supplement regularly and you will have no more gas, bloating, or constipation.
15. Brussels Sprouts: Create Smoother Digestion and Prevent Constipation
Brussels sprouts belong to the family of cruciferous vegetables. They are full of fiber, rich in water content and have other minerals and vitamins, which are beneficial for making your digestive system healthy.
They boost the immune function of your body in order to fight harmful toxins, chemicals and free radicals that make your digestive system sluggish.
How to Make Roasted Brussels Sprouts
Just follow these steps to make roasted Brussels sprouts:
- Take a few Brussel sprouts and cut them in half.
- Place them in a baking tray.
- Spray some olive oil, vinaigrette, and balsamic oil.
- Bake them for half an hour at 400 degrees and your soft Brussels sprouts are ready to eat.
16. Radishes: Beneficial for Your Digestion and Constipation
Radishes are capable of detoxifying the liver, force out the excess bile and promotes peristalsis, thereby resorting to a healthy bowel movement. Radish acts as roughage and it is composed of indigestible carbohydrates. This can help in proper digestion, water retention, and also for fixing constipation.
Furthermore, it helps stimulate the secretion of digestive juices and bile which is beneficial for your digestive system.
Eating Ideas for Radishes
- Add radishes to your salad.
- Pickle them.
- Extract the juice of radish leaves and add honey or maple syrup.
- Cut raw radish into thin slices and add them to your sandwich.
17. Popcorn: An Effective Low-Calorie Snack to Get More Fiber in Your Diet
It might be surprising to learn, but the fact is that popcorn helps to ease constipation. It regulates your digestive system and brings it back on track, because it is a rich source of fiber. Every cup of popcorn that you consume provides you with one gram of fiber.
How to Eat Popcorn
Replace your regular potato chip snacks with popcorn in order to meet your everyday fiber requirements; however, you should avoid adding butter to popcorn to increase its fat content.
18. Eat Yogurt to Bid Farewell to your Constipation Issues Forever
Yogurt is an excellent source of probiotic; thus, it is responsible for promoting healthy digestion. Experts consider it to be one of the best natural treatments for rejuvenating your gut.
Beneficial probiotics such as bifidobacterium, lactobacillus, and saccharomyces boulardi are exclusively present in yogurt. These bacteria aid digestion problems by populating your gut with good bacteria.
Eating Ideas for Yogurt
Choose plain and organic yogurt. Avoid having yogurt that has loads of sugar. The next time you feel bloated and constipated, make sure that you grab a bowl of yogurt. It can help address a variety of digestive problems, but it can also make you healthy and increase your immunity.
19. Dark Chocolate Prevents Constipation and Provides Relief
Now, you don’t have to feel guilty to include a bar of dark chocolate in your daily diet. Your favorite chocolate may help alleviate constipation; however, you need to consume dark chocolate instead of milk chocolate because the health benefits of dark chocolate are endless.
Dark chocolate is rich in magnesium that helps relax the muscles present in your digestive tract and enables you to have a smooth bowel movement.
How Much Chocolate You Should Eat
Eat a few pieces of dark chocolate every day. Choose organic dark chocolate, which has about 60 to 75 percent cacao.
When you eat foods to relieve constipation, make sure that you drink enough water, otherwise you may not see effective and early results. Try to reduce your caffeine and alcohol intake. Besides, if you feel the urge to go the toilet, do not ignore it, otherwise you might increase your chances of incurring constipation.