If you have ever experienced the uncomfortable condition of constipation, this post is for you! The following foods may help you find constipation relief and contain nutrients that will aid in your overall health.

11 Best Foods to Relieve Constipation

Constipation occurs when your colon absorbs too much water from bodily waste, which causes stool to become dried out. This uncomfortable condition is characterized by fewer than three bowel movements a week and stools that are hard, dry or painful to pass. Symptoms of constipation include stomach aches, cramps, bloating, nausea, and feeling like your bowels have not been completely emptied.

However, what is considered constipation for one person could be a regular pattern for another. It is important to note that bowel patterns will vary from person to person. Every individual has a pattern is healthy and normal for them.

Foods to Combat constipation: aloe vera

1. Aloe Vera Juice

Drinking aloe vera juice may help you find relief from constipation due to the organic compound on the outside of the plant, known as anthraquinones. This compound increases peristalsis of the colon, reducing the absorption of water. The resulting effect loosens the stools and makes for easier bowel movements to occur.

Foods to combat constipation: chia seeds

2. Chia Seeds

Chia seeds are great to help you find relief from constipation. They contain 9.8 grams of fiber per ounce, which is 39% of the daily value. The high fiber content easily gets bowel movements regulating again. In addition, they absorb a lot of water, causing you to feel fuller. This fullness makes you less likely to back up your digestive tract with more food.

Constipation relief: Kiwis

3. Kiwis

If you love tropical fruit, you will love kiwis even more for their major impact on constipation. They contain a probiotic enzyme called actinidin, which is a digestive enzyme. Actinidin speeds up gastric emptying by stimulating colon receptors. By consuming two kiwis a day, you can increase your stool frequency.

constipation relief

4. Yogurt or Kefir

Yogurt or Kefir is great to consume when dealing with constipation because of the microorganisms that are present in these foods. The live microorganisms are called probiotics, which are known to help stools easily pass through the digestive tract. However, many people, including myself, suffer from a dairy intolerance, which worsens constipation. Therefore I opt for coconut or almond yogurt and love to top mine with fresh berries and homemade granola!

5. Apples

Apples are made up of many compounds that may relieve constipation. Fiber, sorbitol, fructose and high amounts water are all components in apples that loosen hardened stools and help regulate the digestive tract. The next time you are preparing this healthy snack, make sure to leave the skin on to receive the insoluble fiber benefits to find relief from constipation.

6. Leafy Greens

Spinach, broccoli, Brussels sprouts, and other leafy vegetables are perfect for relieving constipation. The leafy veggies are high in dietary fiber, which absorbs water from the digestive tract. Therefore, the stools stay loose and your constipation improves.

7. Prunes

constipation relief: prunes

Prunes are well known for relieving constipation. They are rich in fiber and sorbitol, which is a known laxative. These two compounds speed up the mobilization of the digestive tract; therefore, leading to increased bowel movements. Without a doubt, this fruit is a great option to consider if you have a slow digestive tract. If you already consume a lot of fiber, you may benefit more from prune juice instead of dried prunes.

8. Flax Seeds

By regularly adding flax seeds into your diet, you are able to improve the frequency of bowel movements. This is because of their high dietary fiber content. Try adding flax seeds to your yogurt, oatmeal, cereal, or incorporate into baked goods!

Constipation Relief

9. Pears

Similar to apples, pears are another go-to fruit you should consider because of their natural laxative properties. They contain large amounts of fiber and water, which are necessary for loosening stools. Pears also contain sorbitol, which contributes to the break down of dried, hardened stools as a result. You can chop pears and add them to cereal or yogurt, or bake into a healthier pie with ginger and walnuts!

constipation relief

10. Ghee

Ghee is also great to consume if you are experiencing constipation because it aids in the movement of dried, hardened stools. It lubricates the intestines and softens any bodily waste that is stuck to the lining of the intestines. If you want an easy fix for your constipation, think about picking up ghee the next time you are at the store. In this video I’ll show you the many ways you can incorporate ghee into your diet!

sweet potatoes constipation

11. Sweet Potatoes

Sweet potatoes are a great source of potassium, Vitamin A, and both soluble and insoluble fiber which can help keep bowels healthy and regular. Sweet potatoes can be baked, roasted, steamed, mashed or my personal favorite, air fried!

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