Foods that Help Constipation

Constipation is a common health condition that everyone has to go through at some point in their life. The good news is that you can treat it naturally at home by eating some foods that help constipation relieve faster.

Most people face difficulty in daily stool movement due to poor eating choices, not drinking enough water, lack of physical activity, stress, and medication use. Different persons exhibit different symptoms.

Here are the 10  best gut-friendly foods that help you poop immediately and keep your bowel movement regular.

1. Yogurt and Kefir

A healthy gut plays a vital role in regular bowel movement. Fermented dairy products like yogurt and kefir contain potent probiotics that keep your gut healthy and thus prevent constipation.

Canned yogurt and kefir may not contain healthy bacteria (probiotics) because of pasteurization. Always read nutrition labels to check the status of live bacteria cultures. Home-made yogurt and kefir are richer in probiotics and have a more positive effect on constipation.

2. Water

Constipation often occurs due to low water intake or loss of fluids during excessive exercise, diarrhea, or vomiting.

Drinking enough water keeps your colon hydrated, softens stools, and thus eases their movement. Aim to have at least 8-10 glasses of water daily with high fiber foods for efficient bowel function.

3. Prunes, a most effective food that help constipation

Prunes (Dried Plums) are considered the most effective primary treatment for mild to moderate constipation.

Sorbitol in prunes acts as a natural laxative that helps increase evacuation of the bowel and thus combats constipation.

Prunes also contain insoluble fiber that facilitates stool motility throughout the intestine by adding water and bulk to stools.

4. Whole Grains

Whole grains like whole-grain bread or multigrain bread, whole wheat tortilla, whole grain cereals, whole-wheat pasta, and quinoa fight constipation due to their high fiber content.

Replace white grains with whole grains. Always look at the nutrition facts of store-bought cereals. Per 100 grams of cereal with fiber more than 6 grams and sugars, less than 5 grams is healthier than other cereals.

5. Apple and Citrus Fruits

Apple and citrus fruits like orange, grapefruit and, lemon contain a soluble fiber called pectin that keeps constipation at bay. The pectin content of these fruits binds water and forms a gel-like substance in the gastrointestinal tract that eases stool movement.

Most of the pectin is present in the fruit peel. Eating whole fruit instead of taking its juice is a great choice to get relief from constipation.

6. Berries

Berries (strawberries, raspberries, blackberries, blueberries) are the foods that help constipation due to their high fiber and water content. They add volume to stool, make them softer, and thus keeps the digestive system running smoothly.

You may add a handful of berries to yogurt or whole-grain cereal to have a more beneficial impact on gut health.

7. Vegetables, the best food that prevent constipation

All vegetables contain a considerable amount of fiber and water that helps you poop immediately. Taking vegetables with edible skin raises the fiber content higher. You can have them raw or cooked. But if you experience gas or bloating, try taking vegetables in cooked form instead of having raw.

8. Pickles

Fermented pickles are a great way to add beneficial probiotics to your diet. These good bacteria keep your gut healthy and thus less constipated feeling.

Be careful of the number of pickles eaten per day. People with high blood pressure, liver diseases, renal failure, and gastric issues may have side effects due to its high sodium content.

9. Legumes

Legumes like beans, lentils, and chickpeas are fiber-loaded foods that help constipation. They add bulk and softness to feces and thus eases their movement in the intestine.

Adding boiled beans, pulses, or chickpeas to salad, rice, soups, stews help you poop immediately and give you a feeling of relief.

10. Basil Seeds

Basil seeds (known as thukh-malanga) are the cheapest source of soluble fiber and healthy fats that act as a natural laxative.

Consuming basil seeds draws more water to the colon, allowing stools to hold water and thus making the bowel movement easy.

You may add these seeds to water, cereals, puddings, smoothies, salad, yogurt or, milk to avoid a constipated feeling.

When to Visit a Doctor

After trying all these foods, if you are still a victim of constipation, you need to consult your doctor. If constipation is left unchecked, it may lead to severe complications like hemorrhoids and anal fissures.