7 Best Foods That Can Help You Get Relief From Constipation

Constipation is a common concern among people. If you too have faced moments when you wait for nature’s call, yet nothing happens, know that it's common. While occasional constipation is usual, chronic constipation can seriously impact your comfort and yes, health too.

Fortunately, food is one of the best natural remedies for easing constipation. Read this article to explore seven of the best foods that can help relieve constipation and get your digestive system better.

Prunes are often called nature’s laxative. And there’s a good reason why. Prunes are packed with fiber and sorbitol, a natural sugar alcohol that makes stools softer and easier to pass.

Did you know that just a hundred grams of prunes, which is about ten prunes, provide seven grams of fiber? And it's nearly thirty percent of your daily fiber needs. You can enjoy them as a snack, blend them into smoothies, or simply soak them in warm water to prepare an all-natural and safe laxative drink.

Chia seeds are considered a gut health superfood. These seeds absorb water and form a gel-like consistency ultimately helping soften stools and keeping digestion smooth.

Surprisingly,  just one ounce, which is about two tablespoons of chia seeds, contains ten grams of fiber— that’s about 40 percent of your daily fiber intake. Mix them into yogurt, oatmeal, or smoothies, or stir them into water and let them expand, for added fibers.

Flaxseeds are surprisingly beneficial when it comes to digestion. They are rich in both soluble and insoluble fiber, which helps bulk up stool while also ensuring regular bowel movements. Additionally, they contain omega-3 fatty acids, that help reduce inflammation in the gut.

In fact, in a study, it was revealed that flaxseeds helped relieve constipation twice as effectively as psyllium husk. 

An apple a day does not just keep the doctor away; it also helps prevent constipation. Yes, apples are high in pectin, a type of fiber that works as a natural laxative and helps increase stool volume and speed up digestion.

One medium apple with the skin provides about four grams of fiber, to ensure that things keep moving smoothly.

Starting your day with oatmeal is another effective way to improve digestion. Since oats are rich in beta-glucan fiber, they add bulk to stool and prevent sluggish digestion.

One cup of cooked oats contains four grams of fiber, which makes it a great natural remedy to fight constipation. You can even cook oatmeal with flaxseeds or chia seeds for added benefits.

Leafy greens, such as spinach, kale, and Swiss chard are also excellent for digestion. Besides, they are high in magnesium, which plays an important role in relaxing the intestinal muscles and promoting regular bowel movements.

Magnesium deficiency, on the other side, is associated with increased constipation. Therefore, eating more leafy greens can naturally help in providing relief. 

One of the main reasons why you often struggle with constipation is when your gut bacteria are out of balance. Probiotics present in yogurt, on the other hand, introduce healthy bacteria into your gut, thereby, improving digestion and softening stools.

Did you know that probiotics can increase stool frequency by 20-30 percent and improve gut health?

Simple dietary changes can make a noticeable difference when it comes to providing relief from constipation. By adding high-fiber and gut-friendly foods such as prunes, chia seeds, and leafy greens, you can naturally improve digestion and prevent discomfort in the future.

However, if constipation persists despite dietary changes, it may be a sign of an underlying health issue. In that case, it is best to consult your doctor.